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Teenagers’ bodies change rapidly. bones grow, muscles develop, and balance Has been changed. Adolescence may be a time of high energy, but it is also a delicate period for activity regulation.
Many teenagers lose coordination as they grow up. They easily fail or lose accuracy at tasks they have once mastered, but this is a question of biology rather than clumsiness. Their bodies change faster than their brains.
train the brain
This is where neuromuscular training comes into play. Of this kind Exercise Helps muscles coordinate efficiently, quickly and safely, as it refines the precision with which the brain tells them when and how much to activate.
In simple terms, it improves the way the brain interprets information from the environment and reacts to it. For example, when a person loses his balance, the nervous system detects the change and activates the correct muscles within milliseconds. A trained brain reacts quickly and avoids dangerous or unstable activities.
Research has shown that, when performed properly and under supervision, neuromuscular exercises improve agility, balance, reaction speed, and muscle coordination. They also increase joint stability and range of motion, which are important in preventing injuries and keeping the body performing well.
What does it consist of?
A neuromuscular program combines strength, balance, coordination and agility exercises. Unlike other methods, the goal is not to lift more weight or do more reps, but to move better.
Here is a simple example program that includes five exercises that require no equipment. The idea is to give each exercise 40 seconds of work and 20 seconds of rest, with a total duration of 10-12 minutes, 2 or 3 times a week:
1. Dynamic speed
- with hip flexors balance (Raising the knee and pulling it gently).
- Spinal rotation and shoulder mobility.
The aim here is to activate the body and improve alignment before further exercise.
2. Stability and balance
- Balancing on one leg while touching points on the floor on the front, back and sides. As a variation, touch points closer to the feet or turn the head to one side.
The aim here is to improve posture control, which deteriorates during puberty.
3. Core and hip strength
- Plank by alternately raising the leg or arm. It is important to keep the hips as stable as possible when raising the arms and legs.
These exercises strengthen the muscles that stabilize the spine and legs.
About the authors
Elena Menor Pardos, professor and researcher at the University of San Jorge. Physical Activity and Sports Sciences, University of San Jorge.
Rafael Albalad Aguabella, Teaching and Research Staff – Health and Sports Sciences, University of San Jorge.
This article is republished from Conversation Under Creative Commons license. read the original article,
4. Knee Alignment and Landing
- Standing jump slowly with focus on “soft landing”: knees forward, hips back and feet shoulder-width apart. The focus is on how you land, not the height of the jump.
This improves landing technique and reduces the risk of injury.
5. Agility
- Zig-zag motion between cones (or some other object if training indoors). Stop in a controlled manner before changing direction.
The aim here is to help the brain learn to stop, balance and recompose movement without losing control.
motor-skill weakness
This type of exercise is especially important during adolescence, as puberty causes the body to grow irregularly: bones come first, followed by muscles and then nerve connections. This lack of synchronization can affect balance, coordination, and posture control, causing many adolescents to go through a period of “motor-skill vulnerability”.
Neuromuscular training can help re-educate body control. In addition to teaching the brain to adapt to the body changing every few months, it also stimulates the maturation of the nervous system and improves response to external stimuli. This is important not only for sports, but also for everyday life – walking, climbing stairs, reacting to falls, etc.
So the importance of neuromuscular training goes beyond sports, and can impact the physical and mental health of adolescents. It improves posture, body awareness and confidence in movement, reduces the risk of knee, ankle or back injuries and improves concentration and focus.
In an increasingly sedentary world, teaching young people to move with control and balance is effectively a form of physical literacy. Incorporating this type of work into schools, youth programs or physical activity routines should not be a luxury reserved for athletes, but an essential part of healthy development.