5 GOLDEN RULES FOR TRAINING YOUTH ATHLETES
Youth training is and always has been one of the most popular markets in the training industry, and rightfully so. What youngsters practice at a precious young age will literally set the stage for what happens later on, not only in athletics, but also potentially later in life as well. 1 So here are the 5 rules any coach or trainer should take into account and follow for getting the most bang for their buck with youth athletes and children alike.
RBS' 5 GOLDEN RULES FOR YOUTH TRAINING AND DEVELOPMENT:
#1-Master your Bodyweight First
#2-Plyometrics may be your most "powerful" tool to build coordination
#3-Movement variety is key
#4-Use every training object available
#5-Learn to compete and have fun
Master your Bodyweight First
Well over a decade ago, I recall an infamous coach and practitioner by the name of Dr. Santana who worked at Perform Better, voicing these words. He mandated it as a fundamental axiom of training that applies to anyone and everyone. I believe it should especially hold true for young ones learning how to move and become more aware of their bodies at recess, sports, or simply running around playing with their friends. Drills like split squats, multi-directional lunges, chinups, pullups, pushups, planks, bridges, skater squats, overhead squats, prisoner squats, inverted rows, crunches,, sit-ups, running, sprinting, skipping, braking, cutting, jumping jack variations, crawling, bounding, hopping,, shuffling, retreating, crossover runs, snake runs, figure 8's, high knees, and mountain climbers, multi-directional step-ups, and even more can set the foundation of learning how to move. I love Total Body-based Tri-Sets, or Giant Sets when programming strength sessions for youth athletes and clients.
RBS Youth Total Body Template Example:
A1. Dynamic Warm-up (See here)
B1. Crocodile Pushups-Upper
B2. Prisoner Squats-Lower
B2. Chinups-Upper
C1. Skater Squats-Lower
C2. Plank Hip Reaches-Core/Upper
C3. Linear Split Squat-Lower
D1. Mountain Climbers-Lower
D2. Stick Crunches-Core
D3. Overhead Squats-Lower
Note: Very basic program parameters could be 1-3 progressive rounds each week, 6-12 progressive reps, 30-60 seconds between exercises, and 2 minutes between groups with a mandatory water break.
Most bodyweight activities are pretty lower body dominant, so this structure works well until training implements or equipment begin to be introduced outside of sports. Lastly, you can do all of this just about anywhere you'd like, and it's a great "minimalist" approach that offers tremendous practice, exposure, and return on investment for the coach, parent, and youngster.
Before I leave you on this one, please be aware that there is absolutely zero concern for injury risk with strength and plyometric training if it's well supervised, structured, and performed properly. In 13 years at our speed school in Reno, there was "zero" incidence of injury in our youth program. Zero. The biggest concern has always seemed to be injury to growth plates, but here is a piece I wrote over at Stack Sports years ago that addresses all of that if you'd like to learn more below:
Plyometrics may be your most "powerful" tool
At this stage, it's well understood that youth coaches and athletes should limit the amount of weight or external loads being used. 1 Because hormone levels will remain low until puberty, strength and especially muscle size will be heavily restricted as well. So what is the best route you can take to get the absolute most out of youth training? The answer??? Address The Central Nervous System.
According to youth master trainer Jeremy Frisch, and research on the topic, young athletes are prime for proper motor learning and coordination development at the 9-14 age window. Here is a simple formula for coordination according to our RBS training model:
Coordination=Total Body Strength + Plyometric Skill
Youth athletes will always benefit their coordination from strength training, as it has a relatively moderate impact, but the true power lies in mastering plyometric exercises. Because muscle development will be limited at young ages, the potential for more strength after initial improvements in what's called "Neural Efficiency" or nerve-muscle connections cease will be limited. Fortunately, though, the next step of focus should always be on plyometrics, which further develop strength, but also speed, agility, quickness, power, coordination, landing skill, and sport-specific performance, all while decreasing injury risk via increased bone, tendon, and muscle density. 1 Increased reaction time, speed, multi-directional patterns, different joint angles, verbal cues, and competition help drive more demand and load than strength training but in a safe, progressive, and systematic fashion.
Movement variety is key
I think it probably goes without saying at this point, and I got a little ahead of myself with this sub-topic earlier, but it's because of how "foundational" of a factor it is when designing a youth program. Again, strength thresholds will be very limited for a while, but the ability to express that strength faster across a wide range and spectrum of movements will be both critical to mitigating injury risk and enhancing performance in recreation and youth sports, according to research. Lastly, mastering such a wide range of movement will unlock the body's ability to learn and master more intensive and complex movements as well.
Use every training object available
Another big misconception that promotes unnecessary fear and sends all the wrong messages is that certain training items (i.e., barbells) are inherently unsafe to use, especially in youth athletes. This simply couldn't be further from the truth. Universally speaking, no training object or piece of equipment is unsafe. They can all be successfully modified and tailored to anyone and their abilities. That's great news, especially for youth athletes since they need and require variation to stay engaged, have fun, and make progress over time. Barbells, dumbbells, kettlebells, weight vests, sandbags, machines, stability balls, bosu balls, medicine balls, dowels, pullup bars, squat racks, hurdles, jumpropes, training turf, sleds, tires, and more can all be safely integrated into a program.
Progressions and variations are endless for athletes. You can take an unorthodox strength training item such as a medicine ball, and turn it into a total body strength move and combine it with a speed and power (combo or hybrid) move to address several training qualities.
Learn to compete and have fun
And I saved the most important sub-topic and best for last. If youth athletes aren't learning to communicate, compete, build lifelong bonds, and have fun, well then there is literally no point in training. They'll have large windows of opportunity later on in their teenage years to advance their athleticism and performance metrics.
Related Articles:
SCIENTIFIC REFERENCES:
#1-Faigenbaum AD, Stracciolini A, MacDonald JP, Rial Rebullido T. Mythology of youth resistance training. British Journal of Sports Medicine. 2022;56(17):997-998.
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