Strength and conditioning (S&C) for high school female athletes requires a tailored approach that acknowledges the physiological and psychological differences between genders. While the fundamentals of S&C apply to all athletes, understanding these differences can make training more effective, safer, and more empowering for female athletes.
Below are the top three ways female athletes differ from their male counterparts in S&C and actionable insights every coach should know.
1. Injury Risks and Prevention
How They Differ
Female athletes are at a significantly higher risk for certain injuries, particularly anterior cruciate ligament (ACL) tears. Studies have shown that female athletes are 2-8 times more likely to experience ACL injuries compared to males (British Journal of Sports Medicine, 2019). This is due to anatomical, hormonal, and biomechanical factors, such as wider Q-angles (the angle formed by the quadriceps muscle and the patella tendon) and hormonal fluctuations that can affect joint laxity.
What Coaches Need to Know
- Preventative Programs: Implement neuromuscular training focused on strengthening the hamstrings, glutes, and core to improve knee stability.
- Jump and Landing Mechanics: Emphasize proper biomechanics during plyometric exercises to reduce stress on the knees.
- Monitor Training Volume: Overuse injuries are common; periodize training to ensure adequate recovery.
It’s integral that you outsource S&C to an IYCA Certified Specialist or a performance professional in your community who is well-versed in working with athletes (preferably with experience working with females). If you aren’t willing to outsource then you must commit to your own education as a coach.
2. Hormonal Fluctuations and Training Adaptations
How They Differ
Hormonal changes throughout the menstrual cycle can significantly affect female athletes’ energy levels, muscle recovery, and susceptibility to fatigue. For example, the follicular phase (days 1-14) is often associated with improved strength and recovery, while the luteal phase (days 15-28) may increase perceived exertion and fatigue (Sung et al., 2020).
What Coaches Need to Know
- Cycle-Aware Training: Encourage athletes to track their menstrual cycles and adjust training intensity accordingly. Schedule high-intensity sessions during the follicular phase and focus on recovery or technique during the luteal phase.
- Nutrition and Recovery: Support athletes in optimizing nutrition to counteract energy dips during the luteal phase, emphasizing iron-rich foods and proper hydration.
- Normalize the Conversation: Create an environment where female athletes feel comfortable discussing their cycles without stigma.
3. Psychological Considerations
How They Differ
Female athletes often face unique psychological barriers, such as societal pressures about body image and the misconception that strength training will make them “bulky.” These factors can deter participation in S&C programs or reduce confidence in the weight room.
What Coaches Need to Know
- Foster a Positive Environment: Use affirming language that focuses on strength, capability, and performance rather than appearance.
- Promote Female Role Models: Highlight success stories of female athletes who have excelled due to S&C, helping to dispel myths about “bulking up.”
- Build Confidence Through Education: Teach proper technique and celebrate progress to empower athletes to feel confident and capable in their training. Every coach who trains females in this capacity can seek education here at iyca.org.
By understanding the unique challenges and needs of female athletes, coaches can create strength and conditioning programs that not only enhance performance but also foster confidence and long-term athletic success. Addressing injury risks, accommodating hormonal fluctuations, and supporting psychological well-being are critical components of empowering female athletes to thrive in sport and beyond.
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Julie Hatfield-Still
Julie is an Author, CEO and Coach. She is the President & Founder of the Non-Profit Beyond The Game Alliance where they offer a full suite of workshops for teams, coaches and parents. In addition to her work as a business consultant and coach of coaches, leaders and entrepreneurs. Julie is a Speed Development Specialist and Inner-Game Coach in the college, high school and youth levels.
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References
- British Journal of Sports Medicine. (2019). “Epidemiology of ACL injuries in female athletes.”
- Sung, E., et al. (2020). “Menstrual cycle and performance: A systematic review.” Sports Medicine.
- Faigenbaum, A. D., et al. (2018). “Effects of strength training on sports injury risk in adolescents.” Journal of Strength and Conditioning Research.