ATHLETIC participation— from professional fields to school playgrounds— offers immense benefits for physical health, mental well-being, and social development. But with every sprint, jump, or tackle comes the risk of injury. comes the risk of injury. That’ s why conditioning and injury prevention are essential for keeping both adults and children active, safe, and performing at their best. By combining strength training, mobility work, balance drills, and sport-specific preparation, athletes can reduce the risk of sprains, strains, and overuse injuries while improving overall performance.
WHY CONDITIONING MATTERS
Conditioning refers to training the body to meet the physical demands of a sport, encompassing endurance, power, flexibility, and coordination. It strengthens muscles, ligaments, and tendons, making them more resilient to sudden stresses.
For children, conditioning lays the foundation for lifelong movement habits. Structured exercise builds coordination and balance while protecting against injuries during growth spurts, w h e n bones and connective tissues are still developing.
F o r adults, it preserves mobility, s l o w s a g e- related
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Dr Jonas Fernandez is an Orthopaedic Surgeon at Putrajaya Hospital. He is also a member of the Malaysian Arthroscopy Society( MAS).
REGIMENT: Jaden at his weekly routine
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decline, and helps manage the accumulated stress of training and competition.
KEY COMPONENTS
A balanced conditioning plan should include: Warm-up and dynamic stretching: Prepare the body, increase blood flow, and reduce injury risk. Strength training: Builds muscle and joint support. Use body weight for kids and progressive resistance for older athletes. Balance and proprioception: Exercises such as single-leg drills help enhance stability and reduce the risk of ankle and knee injuries Flexibility and mobility: Improves range of motion and prevents tightness, particularly in the hips, hamstrings, and shoulders. Agility and plyometrics Are Crucial for sports that involve quick direction changes, such as jumps, hops, and cutting drills. Endurance and aerobic fitness: Supports cardiovascular health and stamina.
TRAINING CHILDREN SAFELY
Children aren’ t smaller adults— their bones and nervous systems are still developing. Training must match their age and readiness. Use age-appropriate loads: Focus on movement skills and body control before adding resistance or high-impact work. Encourage variety: Avoid early specialisation in a single sport. Playing multiple sports helps build a more adaptable and resilient athlete. Make it fun: Training should be engaging and enjoyable. The goal is to foster a lifelong love of movement, rather than pressuring for early success.
PREVENTING INJURIES
Conditioning works best when combined with good habits and awareness: Progress gradually: Avoid sudden increases in training volume or intensity. Focus on technique: Proper form during drills prevents unnecessary
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strain on joints and muscles. Rest and recovery: Schedule rest days, get adequate sleep, and incorporate light recovery activities such as stretching or swimming. Use proper gear: Well-fitted footwear and safe playing surfaces are just as important as the training itself. Eat and hydrate well: Balanced nutrition fuels energy and repair— especially important for growing children.
A REAL-WORLD EXAMPLE
There are no strict rules on training intensity for children. Pre-teens should engage in diverse activities that build all-around fitness rather than specialising early.
Take 10-year-old Jaden, whose weekly routine is designed for balance and variety. His primary sport is football, but his schedule includes: Football training( twice weekly): Agility drills, ball control, and cardiovascular work. Swimming: Builds total body strength and lung capacity. Taekwondo: Enhances flexibility, lower body power, and discipline. Playground practice: A light, fun session focused on ball control and freestyle play. Rest day: Cycling or water play to recharge. Match day: Game time— applying what he’ s learned.
This approach builds not just a footballer but a resilient, well-rounded young athlete with strong physical literacy.
BUILDING LIFELONG RESILIENCE
Conditioning and injury prevention aren’ t seasonal extras— they’ re lifelong practices. For children, they nurture confidence and discipline that extends beyond the sports field. For adults, physical activity sustains mobility and joy.
Whether you’ re a parent, coach, or athlete, smart conditioning is the best investment you can make— for performance, health, and a lifetime of movement.- The HEALTH
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