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  • Brandy Lang

Unlocking Potential: Youth Sports Performance Training Guide

Starting strength training early in life has a basket full of perks for young athletes. Now, before you picture kiddos bench pressing their body weight, let's clarify.


We're talking about age-appropriate, fun, and safe exercises. So, why should young athletes get into the groove of lifting, pushing, and pulling?


Well, let's dive into the world of early strength training and find out!


Build a Strong Foundation

First off, early strength training lays down a strong foundation. Think of it as building a house. You wouldn't start with the roof, right?


Similarly, for young athletes, starting with strength training helps build a solid base. This base supports all other aspects of sports performance training. It's like giving them a head start in the race towards becoming elite athletes.


A strong foundation doesn't just mean muscles. It's also about developing coordination and balance.


These are key skills that young athletes carry with them not just in sports but in everyday activities. Imagine being able to balance on one foot while tying your shoe on the other. Pretty cool, right?


It's important to remember that this training should be age-appropriate, safe, and supervised by professionals. But when done right, it can be a game-changer for young athletes.



Youth Football game showing benefit of sports performance training.


Injury Prevention: A Major Win

Here's a biggie – injury prevention. Yes, starting strength training early can actually help young athletes stay healthy. It's like wearing armor in a battle.


Muscles and joints become stronger and more resilient to injury. This means they can withstand the demands of playing sports better.


Injuries can sideline athletes, making them miss out on games and practices, and for some a chance to get noticed. Not to mention, injuries are a real bummer and can really effect an athlete's mindset.


However, with early strength training, young athletes can build a shield that protects them against common sports-related injuries. It's like having an invisible protective bubble. Who wouldn't want that?


Boost Performance Across the Board

Now, for the cherry on top – enhanced performance. Strength training can turbocharge a young athlete's performance in almost every sport. Whether it's running faster, jumping higher, or throwing farther, strength training has got it covered.


This isn't just about being strong. It's about being able to use that strength effectively in the sport they love.


It's like having a secret weapon in their arsenal. Young athletes learn to move more efficiently, conserving energy for when it really counts.


Plus, the confidence boost from seeing their performance improve is priceless. It's like watching a superhero discover their powers for the first time.


To learn more about how we help your kid build a stronger, more agile body for their sport, click here.


A Lifetime of Healthy Habits

Starting early with strength training isn't just about sports. It's about setting young athletes on the path to a lifetime of healthy habits. It teaches them the importance of taking care of their body, setting goals, and working hard to achieve them.



These habits spill over into other areas of their life, from academic performance to personal relationships. It's about building character, discipline, and a sense of responsibility. Imagine a world where young people learn these values early on. Pretty inspiring, right?


Diving into the world of youth sports performance training comes with its share of excitement and, yes, a bit of caution. Because while pushing limits is cool, doing it safely is even cooler.


Let’s talk about keeping our young athletes safe, sound, and ready to conquer the sports world, one safe step at a time!


Gear Up Right

First things first, the right gear is like a superhero’s costume. It doesn’t just look cool; it saves the day. For every sport, there's gear designed to protect. Helmets for hitting, shin guards for soccer, the right shoes for running—the list goes on.


Wearing them might not feel like flying, but it's close to being invincible. So, before stepping onto the field, make sure the gear check is on your to-do list. It's like putting on armor before battle.


Warm-Up to Win

Warming up is not just a pre-game ritual; it's the magic spell for unlocking performance and safety. Skipping it? Well, that’s like skipping breakfast—sure, you can do it, but why would you?


A good warm-up gets the blood flowing, gets the body limber, and gets the muscles ready, making them less prone to injuries. Think of it as gently waking your body up, telling it, "Hey, we're about to do something awesome."


Plus, it’s a great way to mentally prepare for the game. A focused mind is a safe one.


Grow Past Your Limits with Sports Performance Training

Now, pushing limits is part of growing and excelling in a sport, but there’s a fine line between pushing and bulldozing. Understanding that line is key.


It’s cool to want to jump higher, run faster, and be stronger. But listening to your body when it whispers, "Hey, what are you doing to me?," is crucial.


Coaches and trainers are there to guide, but young athletes learning to listen to their own bodies is like mastering a secret language. It tells them when to go hard and when to slow down.


It’s all about balance and body awareness. A growing body takes time to develop so don't try and rush it and get hurt in the process.


Stay Hydrated, Stay Mighty

Imagine your body as a high-powered sports car. What happens if you don’t fuel it right? Yep, it sputters and stops. Water is that premium fuel.


Staying hydrated keeps everything running smoothly, from your brain to your muscles. Dehydration is like the villain in sports stories—it can sneak up and cause trouble when you least expect it.


Muscles Love water! Drinking water before, during, and after training is like keeping your sports car zooming. Plus, water breaks are a great time to catch your breath, refocus, and plan your next move.


Sports drinks on the other hand should be used sparingly. They have a lot of salt in them and unless you are training at top speeds for over an hour without breaks or it is the heat of the summer, choose water first.


Rest and Recovery: The Unsung Heroes

Here’s a secret: superheroes need rest too. Rest days and proper sleep are where the magic of recovery happens.


Muscles grow, energy is replenished, and injuries heal. It’s the unsung hero of youth sports performance training. Skipping rest is like skipping the last episode of your favorite series—not a good idea. Encourage rest as much as training; it’s where young athletes become stronger, in more ways than one.


Listen, Learn, and Lead

Safety is a team sport. It’s about listening to coaches, learning the right techniques, and leading by example. Coaches are like guides in an adventure story—they have the maps but you have to go down the road.


Paying attention to their guidance ensures that training not only improves performance but does so safely. And when young athletes lead by example, following safety guidelines themselves, they inspire their teammates to do the same. It’s a circle of safety, leading to a circle of success.


Building a strong core isn't just about getting that Instagram-worthy six-pack. It's about creating a powerhouse center that can help young athletes in nearly every sport.


Whether it's swinging a bat, kicking a soccer ball, or performing a perfect pirouette, a strong core is your best friend. So, let's dive into some fun and effective exercises for developing core strength that are perfect for youth sports performance training. And don't worry, we'll keep the groans to a minimum!


Plank It Out

Let's start with the classic plank. It's like the Swiss Army knife of core exercises—simple, effective, and a bit of a challenge. But here's the twist: try doing it while playing your favorite song.


The goal? Hold the plank for the duration of the song. It might start easy, but by the final chorus, you'll be feeling like a superhero holding up a collapsing bridge. Plus, it's a great way to add some tunes to training!


The Bicycle Crunch: Not Your Average Ride

Forget the bike; let's take those legs to the air with bicycle crunches. This exercise is like taking your core on a spin class without the actual bike.


Lie on your back, hands behind your head, and pedal your legs in the air as if you're cycling up a mountain. It's a race against yourself where everyone wins—especially your abdominal muscles. And the best part? You can do it while watching TV.


Talk about multitasking! If you want an extra challenge, put a resistance band around your feet and feel the burn as you bicycle those legs!


Superheroes Fly: The Superman Exercise

Ever wanted to fly like Superman? Here's your chance! The Superman exercise is all about pretending to fly while lying on your stomach.


Extend your arms and legs, lift them off the ground, and hold. Thumbs up and feet pointed, please. It's like you're soaring over the cities, saving the day.


Not only is it fun, but it's also a fantastic way to strengthen the back of your core, which is just as important as the front. Plus, who doesn't love pretending to be a superhero?


The Twisting Mountain Climber: A Twisty Challenge

Mountain climbers are great, but let's add a twist—literally. The twisting mountain climber brings a new challenge to the table, engaging not just your core but also your agility and coordination.


As you bring your knee towards your chest, twist your body so the knee aims towards the opposite elbow. It's like climbing a twisty, turny mountain that tests your endurance and strength. And it's a killer way to spice up your core workout.


The Laughing Medicine Ball Pass

Here's one for those who have a workout buddy: the medicine ball pass. Sit back-to-back, pass the medicine ball to each other by twisting your torsos.


It might sound easy, but after a few passes, you'll be laughing—not just from the fun but also because your core is getting an excellent workout. It's teamwork, laughter, and core strength all rolled into one. What's not to love?


If you don't have a partner, then get onto your knees to the side of an outside wall, like your garage, and throw it against the wall. You'll still find it fun and effective!


Windshield Wipers: Wipe Away Weakness

Last but not least, the windshield wiper exercise. Lie on your back, legs straight up, and then slowly lower them from side to side, like windshield wipers.


Remember to keep your back flat to the floor throughout the entire exercise. This exercise isn't just about strength; it's about control.


It's teaching your core to be strong and flexible, ready to tackle whatever twist or turn comes its way. Plus, it's a great way to imagine wiping away the competition with your newfound core strength!


In the world of youth sports performance training, there's a dynamic duo that often gets overlooked: strength and flexibility. Think of them as the peanut butter and jelly of physical fitness. Sure, they're great on their own, but together? They're unbeatable.


So, let's dive into how young athletes can strike the perfect balance between building muscle and staying limber. After all, what's a superhero without their agility?


Strength: The Power Behind the Punch

First up, let's talk about strength. It's the hero of our story, giving young athletes the power to sprint faster, jump higher, and hit harder.


But here's the kicker: strength isn't just about lifting weights. It's about building a foundation that supports every move on the field, court, or track.


Balance and muscle endurance training, resistance bands, and functional movements are the name of the game. They're like the sidekicks helping our hero become stronger in every battle. Remember, a little goes a long way. You don't need to bench press a mountain to see improvements.


Flexibility: The Secret Weapon

Now, onto flexibility—the secret weapon. It's the stealthy ninja that allows athletes to move quickly with control, avoid injuries, and recover faster. But how do you become flexible, not loose? Simple: Know when to flex and know when to stretch.


We're talking dynamic movements before workouts to warm up joints and muscles and short static stretches afterwards (around 15-20secs each exercise) to cool down.


If you're an overhead thrower, you should never stretch the back of your shoulder but instead do things like swimmers and alternating goalposts for both warm-up and recovery. Think of it like telling your joints, "Hey, it's time to get moving. Don't fall asleep."


So the next time you have a coach or someone tell you to do a sleeper stretch for your shoulder, just tell them "No thanks coach, I'm not going to sleep." They won't care anyway, as long as you're doing something for a warm-up. Am I right?


The Perfect Balance: Yin and Yang

Achieving the perfect balance between strength and flexibility is like finding the yin to your yang. It's about understanding that one complements the other.


A strong, flexible athlete is like a well-oiled machine—everything works in harmony. So, how do you find this balance? Mix it up.


Incorporate functional strength and flexibility exercises into each training session. Make it fun—create a superhero workout that includes both elements. And most importantly, listen to your body. It's the best coach you'll ever have.


Implementing the Balance in Training

Putting this balance into practice is easier than you think. Start with a warm-up that gets the heart pumping and the muscles moving.


Then, move on to strength training—how much weight and what types of training depend on whether you are in-season or off-season. Your sports performance trainer should change your training accordingly.


And finally, end with a cool-down that includes moving every major muscle group. It's like a three-course meal for your fitness routine: appetizer, main course, and dessert.


Flexibility in Action: Not Just for Gymnasts

Flexibility isn't just for gymnasts or yogis; it's for all athletes. It allows for wider ranges of motion, making every movement more efficient.


Imagine being able to reach just a bit further, sprint a little quicker, or swing a bat with more fluidity. That's the power of flexibility in action. And the best part? It feels amazing. Like, "Why haven't I been doing this all along?" amazing.


Wrapping It Up: Strong and Flexible

Balancing strength with flexibility is key to maximizing performance in youth sports. It's about building athletes who are not only strong but also agile and less prone to injury.


So, let's encourage our young sports stars to embrace both. After all, who wouldn't want to be both powerful and agile? With the right balance, young athletes can elevate their game to superhero levels.


And remember, the journey to becoming strong and flexible is a marathon, not a sprint. So take it one stretch and one lift at a time. Here's to the next generation of athletes who are as flexible as they are strong—ready to take on the world with power and performance.

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