RAZORBACK ATHLETIC TRAINER ENCOURAGES YOUNG ATHLETES TO PREPARE THEMSELVES GRADUALLY

FAYETTEVILLE, Ark. - As another school year approaches, many young athletes begin preparations for athletics through weight training, but if performed prematurely, University of Arkansas athletic training director Dean Weber says it could be detrimental to their health.

The key to weight lifting, he said, is to start out slowly, gradually increasing the weight, but only at age 15 or older since bone damage can occur. According to Weber, rushing into weight lifting exercises or beginning before the age of 15 could have lifelong consequences by deterring the young athlete's growth since his bones are still maturing.

But lifting weights is not the only way to prepare for the playing field. Weber said young athletes need to get into shape through cardiovascular exercise, since speed is a crucial element to the collegiate game.

"Nowadays, games revolve more around speed than in the past, so building speed should be the first thing kids need to begin with," he said.

Running can begin much earlier than weight training, but can also be supplemented with weights for better resistance.

"They can run with dumb bells or a weighted vest," he said.

When building speed, working the legs is good but stay away from the free weights like power cleans and dead lifts, he said. Instead, focus on the leg curls and leg press on machines.

And although most young athletes emphasize strength through weight training, many of the University's most successful athletes didn't partake in any lifting before college.

"We have kids who didn't lift a pound before they got to college, and they built their way up," Weber said. "Brandon Burlsworth is a great example."

Burlsworth walked on at the U of A and was a football All-American who became the first Arkansas Player to earn a master's degree before playing his last football game. The Indianapolis Colts drafted him on April 17, 1999, just days before he was killed on April 28, 1999, in an automobile accident.

As August approaches, many young bodies will be on the football field for summer practices in triple-digit temperatures, and since Arkansas has seen young men die in the last few years due to heat exhaustion, all coaches need to take it seriously.

Weber said the best way to be prepared for the severe heat this August is to become acclimated in a variety of ways to it gradually, beginning early in the summer.

"I tell our players that the more you are in the heat, the more you can handle it," Weber said. "We keep our players outside as much as possible as we approach August. Stay in the heat whenever possible to get used to it and drink plenty of water. Also, whenever in the car put the windows down. Don't use your air conditioner."

Weber said he can't overly emphasize to his team the importance of drinking plenty of liquids, since it's always better to be over-hydrated than under-hydrated. He encourages athletes in the August heat to drink not only water, but also a sports drink.

The right diet could also keep an athlete healthy and free of the sun's punishing rays, Weber said. He encourages players to use more salt on their food and recommends eating foods high in potassium like bananas and catsup.