Physical Training for the Young athlete: What’s appropriate?

There is a lot of information out there about what is the right type of training for your young athlete and when is right time to start. One thing is certain; young athletes today are having more and greater demands placed on their time and bodies. These greater demands make it even more important to train intelligently. One way to ensure intelligent training is to provide a solid foundation of balance, coordination and mobility.

Of equal importance is the timing in which this training takes place. Often athletes begin training too late. Many studies suggest that the optimal time to develop motor skills, including basic movement mechanics and more complex and dynamic movement, is pre-puberty. If a young athlete has not mastered basic movement mechanics such as decelerating, accelerating and changing direction, they should not be expected to perform sport specific movement with success (1). Below you will some basic guidelines to help your young athlete develop to her fullest potential.

1. Start Now!
2. Keep Training Fun
3. Use Functional Training (i.e. keep movement relevant)
4. Work Towards Progressive Skill (e.g. dual leg balance skills before single leg)
5. Work Towards Progressive Intensity (e.g. self-paced, full recovery to higher intensity, less recovery)
6. Use Variety (e.g. body weight drills, agility rings, ladders, hurdles)

1. Gamble, P. Approaching Physical Preparation for Youth Team-Sports Players. Strength and Conditioning Journal 30: 29-42, 2008.

Sarah deBrun, NSCA Certified Strength & Conditioning Specialist, is a personal and team trainer. Please contact her at sdebrun@verizon.net for more information or with any questions.

____________________________________________________________________________________

Grasshopper Football, Grasshopper FC, Grasshopper Academy, and GFC Academy are trademarks or service marks, or registered trademarks or service marks for Grasshopper Football Club.