A Strength & Conditioning

Program for Developing

Young Athletes
Presented by Darin Thomas
Director of Strength & Conditioning
Muhlenberg College
 What is in this presentation
Benefits of Strength & Conditioning

The Concepts of Physical Fitness

Stages of a Childs Sport Training

Guidelines and Methods for Training the Young Athlete

–  Resistance Training
–  Coordination Training
–  Speed Training
–  Endurance Training
–  Flexibility Training

General Guidelines for Conditioning Training for Youth

Sports
Why Do Strength & Conditioning
with Young Athletes
Coaches and parents can instill in their children's good training
and conditioning habits that will last a lifetime

Major sporting characteristics are going to be developed between

the ages of 8-13.

Taking advantage of sensitive periods when the development of a

given movement.
–  You are missing out on sensitive periods of improving these skills for
there ultimate sporting success.

Physical fitness stimulates the development of bones density and

ligaments, increasing their ability to withstand stress
Why Do Strength & Conditioning
with Youth Sports
Physical Benefits
–  Less chance of injuries
–  Gains in muscular strength & endurance
–  Increase flexibilibilty
–  Increase cardio-respiratory endurance
–  Increase lean body mass and decrease body fat
–  Enhance the motor fitness skills and sports performance
of children

Emotional Benefits
–  Improve self-esteem and self-confidence
–  Better ability to deal with stress
–  Less anxiety, less tension, and less fatigue
–  Can help improve the psychosocial well-being of children
 Considerations for choosing
methods of physical training
§  Age
The volume and intensity of exercises depends on the age of the athletes.

§  Sensitive Periods

§  Demands of a sports discipline
The training methods all depend on the spots discipline

§  Optimalization of level of physical fitness

§  Do training that will help, not hurt your training.

§  Structure of a workout

§  Gender
Boys and girls will develop at a different pace. Sensitive periods are going
to be different
Factors to Consider when Developing a Training
Program for the Young Athletes

There is potential for injury or illness to occur if the conditioning

program is not consistent with the needs and abilities of the young
athlete
–  Children growth plates are more susceptible to crushing or pulling apart.

–  Don’t copy a college or high school program

Work capability of kids muscles differs from that of adults

–  Children's muscle will fatigue quicker then adults

Nervous system is developed less

Cardio respiratory system

–  Will not be as strong as a older athletes

Make equipment adjustments

–  Must equipment is not made for child's
The Concepts of Physical Fitness
Physical fitness is the foundation of sports performance
–  Lower fitness level usually less athleticism

Lack of basic movement skills, lack readiness for sport-specific

skills

General conditioning is the key

–  Sport-specific is built on the basis provided by general preparation
–  The more of the basic motor habits mastered, the easier it will be to
master the techniques of a specific sport later on in life

Goals of children’s physical fitness

training
To develop a person’s functional movement patterns
To raise the level of motor abilities
To prevent the negative results of one-sided, specialized training
loads
To develop all the components of fitness to child's ability
 Coordination

Balance Speed

Structure of
Muscular
Flexibility Physical
Strength
Fitness

Muscular
Agility
Endurance
Power
 General Physical Fitness Training
Young athletes should be doing a great variety of general
physical training and over time becomes specific to their sport

A lack of versatility and good general development limits the

prograss that is possible in specialization

Early general physical training should take the form of gross

motor exercise
–  E.g.: General gymnastics and games

Young athletes should not be specific in any one sport.

–  It will not enhance the long-term development of an athlete
 Share of Workouts Dedicated to
General Physical Fitness in Long Term
Athletic Training
90
80
70
60
50
40
30
20
10
0
1st 2nn 3rd 4th 5th 6th 7th 8th
Year Year Year Year Year Year Year Year

% of Gerenal Physical Training

 STAGES OF CHILDREN’S
SPORTS TRAINING
Dividing young athlete’s training into stages and
periods within those stages is essential
–  Appling the appropriate loads and at the crises times

Use critical periods of development for inhanding

those ability
–  Not all capabilities develop and decline at the same rate

Care should be taken to ease the young athlete

into training stages over several years
Stages of Children’s Sports
Training

80
70
60
50
40
30
20
10
0
First 2-3 of Second 3-5 Last 5-8 of
Training of Training Training

Special Training
Strength, Speed, Endurance Training
General Fitness Exercises
 Possibilities for beginning and intensifying training of particular components of fitness in
various age groups (Grosser, Starlschka, and Zimmerman 1983)

Elements of fitness Age groups (in years) F=females M+Males

Intensity: + low,++ moderate, +++ high

AGE 5-8 8-10 10-12 12-14 14-16 16-18 18-20 20 and

over

Maximal +F ++F +++F +++F +++F

Strength +M ++M +++M +++M

Explosive +F ++F +++F +++F +++F +++F

Strength +M ++M ++M +++M +++M

Strength +F ++F +++F +++F +++F

+M +++M +++M +++M
Endurance

Aerobic +F +F ++F ++F +++F +++F +++F

Endurance +m +M ++M ++M +++M +++M +++M

Anaerobic +F ++F +++F +++F +++F

Endurance +M ++M +++M +++M

Speed of +F +F ++F ++F +++F +++F +++F

Reaction +M +M ++M ++M +++M +++M +++M

Maximal +F ++F ++F +++F +++F +++F

Speed +M ++M +++M +++M +++M

Coordination ++F ++F ++F +++F +++F +++F +++F +++F

 Stages of Youth Training
INITIAL PREPARATION STAGE The main purpose of this stage is to stimulate
healthily development and preparation of an all-round
Age 10 and under foundation

Developing speed, agility, coordination, and general

aerobic endurance are the main tasks of training

Avoid formal training program at age 10 or under

Goals To developing coordination and teaching the

techniques of many exercise that will be used
at later stages of training

Length of workouts 30-60 minutes two/three times a week with

exercises conducted in the form of fun and
games

Duration of this stage 3-4 Years with low volume of work. Slowly
increase the volume of work over time. Don’t
do periodization

Work Capacity Mobility, Core Strength, Stabilization, Med

Ball & Gymnastics

Strength Body weight circuit teaching core stability

Introduce child to basic exercises with little
or no weight. Work on basic lifting technique

Speed Teach active foot games, running drills,

landing mechanics, jumping rope, & skipping

Energy Fitness Simplified team games; emphasis on play;

avoid formal training methods

Recovery Teach proper nutrition & active recovery

 Stages of Youth Training
BASIC PREPARATION STAGE All-around physical preparation achieved by
using general and directed exercise
Age 11 -14
Learn as many techniques of exercises
Can have formal training program (but don’t
over do it)
Goals Develop a training base & establish the
importance of training and laying the
foundation for future specialization
Length of workout 45-60 minutes three times a week with
exercises conducted with more technical
training
Duration of this stage 2-3 years. Don’t need to divide the year into
different training periods

Work Capacity Increase the volume of exercises more then

the intensity. No maximal training loads
Increase intensity of core work, mobility,
stabilization, med ball

Strength Children between 11-14 years of age who

have reached a level of maturity can
participation in strength training if they are
supervised and have proper instruction. Work
on more advanced lifting techniques
Speed Improve running mechanics
Do speed training drills

Energy Fitness Team Games; introduction of long, easy

intervals

Recovery Teach proper nutrition & active recovery

 Stages of Youth Training
Specialization Stage Should have a formal training program
Age 15 -19 Age where they’re going to make biggest %
of improvement in strength and speed

Goals Increase training base to improve maximum

strength, perfect explosive lifting technique
& create positive attitude toward training

Length of workout 60 minutes three/five times a week

conducted with sport-specific exercise

Duration of this stage 4-5 years. You can start periodization when
athletes reach around the age of 15. Divide
the years into periods

Work Capacity Increase intensity of the workout

Decrease the volume

Strength 40-50% of training volume is spent in

strength, speed & endurance exercise
After the age of 15 and older children can
engage in any activity containing free
weights or machines that a adult would use

Speed Improve running mechanics & include jumps

from low to medium intensity

Energy Fitness Moderate length and short intervals; regular

training at anaerobic threshold

Recovery Have recovery as part of the regular training

session (Should have daily routine)
Guidelines for Training Loads and
Children
Coaches must focus on training effect rather than training load when
working with young athletes.

The first few years of training should be general training loads

With children the first priority is to secure enough energy for growing
process
–  Don’t do the same training loads with kids as you would with high
school or college athletes

Training loads are difficult to manage in youth because they are busy
growing and maturing
–  Too much will lead to fatigue or overtraining
–  Young, growing athletes should never be exposed to heavy loads on
intensity training

v  There should be no rush to increase the volume of loads.

e.g.. Only increase the duration of one workout after 2-3 years
of training
Factors to When Designing Weight Training
Programs for Young Athletes
Young athletes can gain strength, but will see little if any
increase in muscle size until they reach puberty

A primary benefit of prepubescent strength training is to

improve technique, confidence and discipline

It is import for adults to realize that children are not just

“little adults”
–  Programs designed for high school or collegiate athletes
should not be performed by prepubescent or pubescent
athletes

Equipment Needs

All children of a similar age are not equal physically or

emotionally

Organized & Plan Change

Do weight training not weightlifting with young athletes

General Guidelines for Resistance Training
for Youth Athletes
A properly designed and supervised resistance training
program is safe for children

Kids as young as 9 or 10 can start light weights- remember

that there is other ways to build strength
–  Beginners should start with body weight exercises or
resistance bands to build a baseline strength before
using light weights
–  Body weight-Bands-DB”S-then Bar

Technique before weight

–  Don’t let player’s development bad lifting habits
–  Does the child understand the proper lifting techniques
–  Never sacrifice technique to lift more weight
–  Use PVC pipe, to teach exercises first
–  Teach kids how to breath and spot

Keep it simple/Make it Important

Ballistic movements should be avoided

 General Guidelines for Resistance
Training for Youth Sports
Every exercise should be taken through the full range of motion

Don’t allow young athletes to begin weight training unless they are mature
enough to follow directions

Does the resistance training equipment fit the child properly

Don’t overdo it.

–  Two days a week . 30-45 Mins
–  Always allow at least one day of rest between weight training sessions

Use both free weights and machines weights should be used to stress the
young athletes muscles from all angles
–  Don’t use weights that are to heavy
–  1 or 2 sets of 10-12 reps

Never allow young athlete to lift maximal weights until around 16 years
don’t single rep test a young athlete (do a rep max if any testing)
–  Heavy lifting (especially overhead lifts) can injure fragile growth plates-areas of
cartilage near the joints-impairing normal bone development
–  Maximal weights and great intensity should not be done before the process of growth
of long bones

Never load a young athlete spine up by using to heavy of weight

–  Acute and Chronic musculoskeletal injures
 Resistance Exercise Progression For Children
(Kraemer and Fleck 1993)
Age 5-7
Introduce child to basic exercises with no weight
Develop a concept of a training session
Teach exercise techniques
Keep the volume low

Age 8-10
Gradually increase the number of exercises
Practice technique for all lifts
Start slowly progressing loading of exercise
Increase volume slowly
Carefully monitor tolerance for stress

Age 11-14
Teach all basic exercise techniques,
Continue progressive loading of each exercise
Emphasize exercise technique
Introduce more advanced exercises with little resistance

Age 15-18
Progress to more advanced resistance exercise program
Do Sport-specific components
Increase volume and intensity
Can start using a adult program when experience has been gained
 Strength Training for Young Athletes
(Krumm 1988 )
11-12 Years: can safety use weights up to
30% of their body weight

13-14 years: can safety use weights up to

50% of their body weight

15-16 Years: can safety use weights up to

100% of their body weight
General Guidelines for Resistance
Training for Youth Sports
–  Strength training for pre-pubescent is both effective and safe
when performed according to these guidelines

–  Body weight first/Bands/Med Balls/DB”S and then Bars

–  RM Load 10-15 Reps

–  Sets Progress 1 to 3 sets.

–  Length of workout 30-45 Minutes 2/3 times a week

–  Choice of exercise Large muscle groups

gradually adding small group
assistance exercises

–  Order of exercise Multi-joint to single joint

–  Rest periods 1-3 min between sets: 48

hours between whole body
workouts
 PROGRAM FOR ATHLETES FOR UNDER 12

Instruction Body Weight Workout

Rest 1 min after each set

Body weight Circuit: go through the circuit 4 times, learning to do each exercise
correctly. Repetitions for Body Weight Circuit exercises: burpees x 5, Pull-ups x max,
Lunges x 8 each leg, push ups x 10, body weight squats x 10, sit ups x 10, band
rows x 10, and same arm leg 10 each side.

Do this 3 days a week M-W-F for the first 2 weeks. The next 2 weeks do 5 sets.

Med Ball Circuit Do one set after the Body weight circuit the first 2 weeks
and 2 circuits the next 2 weeks.
Around the World x 10 each way
Woodchopper x 10
Overhead Throws x 10
Side Throws x 10 each ways
Chest Pass x 10
 Coordination Training
Without good coordination the full motor potential of a person
cannot be realized. It may also slow down the learning of new
techniques

Mastery of sport technique is impossible without good movement

coordination

General Coordination is the best approach. It will facilitate

development of sport-specific coordination
–  E.G: Exercises are elements of ball games, juggling, balancing,
skips, and multi-jumps

Developing coordination is most effective between the ages of

7-14, with most sensitive period being between the ages of 10-13
 Principles of Coordination Training
§  Children should do a large number of movements. Will
help in mastering sports techniques

§  Challenge the child by exercises that are difficult yet

appropriate for the child’s age and motor skills

§  Constantly renew and vary the exercises. The more

young athlete can perform the better they will be later

§  Should be done every workout, can be included in the

warm-up

§  The best time to perform coordination exercises is at the

beginning of a workout

§  Work on coordination in short sets, with frequent rest

breaks

§  Perform already mastered exercises in changing

conditions
§ 
§  e.g.: Change the direction, starting position, range of
movement, or add extra tasks to the movements.
 Seven Coordination Abilities
1.  Balance:
  Static Balance- e.g. doing mastered exercises with eyes closed,
prolonging the time in a stance
  Dynamic Balance- e.g. running on a balance beam

2.  Movement Adequacy: the choice of movements adequate

for the task.
  e.g. getting through a obstacle course with minimum effort

3.  Kinesthetic Differentiation: the ability to correctly

estimate differences in form, distance, timing, and the
amount of strength required to perform movements.
§  e.g.: kicking or putting a ball at an assigned distance, jumping
at assigned distance

4.  Reaction to Signals. Can be sound, sight or touch

  e.g.: Having kids change directions, making starts and short
sprints from various positions on the signal
 Seven Coordination Abilities
5. Sense of Rhythm: match movements to a rhythm the
athlete hears, sees, or feels
  e.g.: boxing with a speed bag

6. Spatial Orientation: the feeling of space

  e.g.: taking off and landing in various positions,
catching a ball in unusual positions

7. Synchronization of movements: consist of unrelated

movements
  e.g.: One arm making circles while the other arm
punches to the front or side
 COORDINATION ABILITES AND THEIR
RELATION TO SENSITIVE AGES (KURZ 2001)
ABILITY SENSITIVE SENSITITIVE EXECISES for
AGE FOR AGE FOR IMPROVING
BOYS GIRLS
BALANCE 10-12 9-11 HAND OUT

MOVEMENT 8-13 8-13 HAND OUT

ADEQUACY

KINESTHETIC 6-7 AND THEN 6-7 AND THEN HAND OUT

DIFFERENTIATION AGAIN 10-11 AGAIN 10-11

REACTIONS TO A 8-10 8-10 HAND OUT

SIGNALS

SENSE OF RHYTHM 9-10 7-9 HAND OUT

SPATIAL 12-14 12-14 HAND OUT

ORIENTATION

SYCHRONIZATION 6-8 6-8 HAND OUT

OF MOVEMENTS
Methods of Coordination Training
Ages 6-9
Learn many basic movements
Perfect basic coordination abilities
Perfect basic movements
Building a store of running skills

Ages 10-12
Increase the level of basic coordination abilities
Develop coordination applicable in learning sports skills
Encourage athletes to perform coordination exercises in spare time
The most suitable means of developing coordination is through playing
games.

Ages 13-16
Further perfect basic coordination abilities (directed toward needs of there
sport)
Combine learned and sports techniques with general coordination exercises
The most suitable means for developing coordination are obstacle courses,
mirroring someone else’s movement
Exercises to Develop Coordination
Film and handout
Balance
Make circles with one leg and both
Sense of rhythm
Spatial orientation
Speed of reaction
Synchronization of movements
Kinesthetic differentiation
Movement adequacy
Factors in Development of Speed
Some say that speed to a great degree is determined by
heredity
–  Athletes can dramatically improve their speed with
proper training

Body type and build

–  Body fat, body mass, and over weight

Technique and coordination

–  Improving technique is the key to increasing speed
–  Teach kids how to run with the correct running form at
and early age

Development of speed in boys and girls are very similar

Level of Strength & Flexibility

–  Strength is one of the main factors influencing maximal
speed of movement (Bompa 1985)
Guidelines for Speed Improving for
Youth Sports
Teach active foot games & running drills
–  Involve children in all kinds of play involving running, races, and relays
–  Can be done at any age
Vary the exercise you choose to develop speed
–  Games involving running, races, and relays
–  Games involving jumps
–  Reaction exercises with different types of signals
–  Reaction exercises with choice while diverting kids attention
–  Quick start or other quick movement against active resistance of a partner.
–  Running uphill & downhill
–  Elements of individual contact sports (wrestling, judo, fencing) in reduce space
–  Exercises such as coordination, flexibility, jumping ability and strength.

Should be done in the first part of a workout or practice (when the athletes are most
fresh)

Go from simple to complex movements, from easy to difficult

Start doing drills at slow speed. After technique is developed you should do drills at full
speed every time.

When doing these speed drills, the most important aspect to remember other then good
technique is the intensity and effort you put into them.
–  Practice movements faster than the individual currently normal speed

Recover completely before beginning your next repetition on all of these drills.

Develop speed within a framework of general fitness preparation

–  e.g.: perform a majority of exercises stressing speed e.g.; sprints, jumps
 Factors in Development of
Endurance in Children
At age 6-8 or even earlier both sexes can start
improving aerobic endurance

Body type and build

–  Body fat, body mass, and over weight

Coordination, technique, and other movement abilities

–  Less coordination and improper running technique the
harder it is to improve endurance
–  Teach kids how to run with the correct running form at
and early age

Psychological aspects
–  Motivation

Environmental aspects
 Development of Anaerobic
Conditioning in Young Athletes
Young athletes (before puberty) have
very minimal ability to perform and
improve there anaerobic work

Anaerobic training can start around

12-14 for girls and 14-15 for boys
Recommemened ages for starting and aerobic
and anaerobic endurance training

AGE Sex 6-8 8-10 10-12 12-14 14-16 16-18 18-20

Aerobic + + + + ++ +++ +++

endurance M +++ +++

Aerobic F + + + ++ ++ +++ +++

endurance +++ +++

Anaerobic M + +

endurance

Anaerobic F + ++ +++
endurance

+ Start of Training; ++Intensive Training; +++Sport Socialization

 Principles of Endurance Training
the Youth Athletes
§  Begin training with general aerobic endurance

§  Train year-round, with seasonal changes of the means of

training
§  Eg.Doing different things different time of the year

§  Get in shape gradually and stay with it

§  Increase the volume (duration or frequency) of exercises

first; do not rush to increase their intensity

§  Leave enough energy for child’s healthy growing and

maturing

§  Take advantage of the sensitive periods

§  Incorporate cycles of loading, peaking, and recovery in

the training

§  Vary the conditions of training

§  Change things up; different running partners and
 METHODS OF ENDURANCE TRAINING FOR THE
YOUNG ATHLETE
Exercises with a complex influence on the body
–  E.g.: obstacle courses (running, crawling, jumps, climbing)
–  Playing games involving multiple reps of racing or relays
–  Individual contact sports (e.g wrestling/judo, boxing or
shadow boxing

Exercises developing general endurance running

Other ways to varying the exercises to reduce boredom

–  E.g.: Play games such as tag, Frisbee football, capture the flag

Make sure the kids are having

fun
 Factors to Consider when
Developing Flexibility in the Young
Athletes
Don’t do static stretches with preadolescent children-Kids nervous system won’t
respond to it

Use in moderation
–  Overdoing it will lead to bad posture

Do not attempt to increase the mobility of cervical and lumbar spine beyond natural
range

Combine flexibility with strength

–  Increase flexibility with out strength can cause injuries

Perform dynamic flexibility exercise with young kids 3-5 times a week
–  Dynamic flexibility will improve dynamic movement

Static Stretch
–  Not before activity
–  Fatigues and relaxes the Central Nervous System
–  Decreases power output
–  Static stretching after workouts helps with recovery 4 or 5 stretches each day and
use a variety (emphasize groin, hips, hams, quads, & back)
 Stages of Flexibility in Young
Athletes
Age 2-5
Don’t need to work on flexibility, they should get it throw natural play

Ages 6-10
Lose mobility in the shoulder and hips
Do arm rotations and leg raises in all directions
Don’t do static stretches with preadolescent children-Kids nervous system
won’t respound to it
Do stretches that are going to help develop coordination
Should not do Ballistic stretches

Ages 11-15
Children total weight increase greatly at this so kids my not be using full range
of motion
Work on mobility as well flexibility
Should avoid stressing the trunk by do repetition of bends and twist

Age 15-18
Should increase flexibility and do sport-specific stretches
Work on mobility more then flexibility
Exercise for Improving Flexibility in
Young Athletes
Play game that involve mobility and a high
range of movement.
Most forms of Gymnastic
Arm and leg swings in all direction
Avoid doing this
–  Fast movements of the head or trunk in which
the vertebra are axis of movement
–  Hyperextension of the back
–  Raising the arm and legs to the same time well
lying on the stomach
General Guidelines for Conditioning Training for
Youth Sports
Have a yearly training plan. (know what you want to accomplish)
–  Should have a year calendar.
–  Keep records of what you are doing.
–  Will help for changes for next years program
–  Have goals for your players to try to reach

Be positive with athletes in regard to training and conditioning

Do not use training and conditioning as punishment but as a

preparation for competition and to promote healthy lifestyles.

Do use training activities that athletes understood and have fun

doing
–  Speak in a way your players can understand

The coach should tell the athletes the purpose of the particular
drill or activity
–  A knowledgeable athlete will be a more effective athlete

Use coaching psychology techniques appropriate for the child’s age

(keep it simple)
–  Do Conditioning Drills based on age or sport

No Pain, No Gain may be approach for young adults, but not for
youth sports
–  Don’t try to progress the athlete beyond their abilities
Sample Off-Season Conditioning
Program Mon/Wed/Fri
5 Min Warm-up (form run/mobility drills/abs and
lower back)

Speed Development can be part of the warm-up

Agility Training

Conditioning 15-20 Minutes

35-45 Min Weight Training

5 min of cool down

Other Factors to Consider when
Training Young Athletes
Nutrition Recovery needs for Youth Sports
–  Most over looked part of performance training
–  Teach proper nutrition & active recovery

The decision to workout was not voluntary

TOO MUCH PRESSURE FROM PARENTS AND COACHES

•  THERE WAS TOO MUCH EMPHASIS ON WINNING

Development of technique and tactics

Work on psychological training

Type of personality of the athlete

 CONCLUDING THOUGHTS
Use a broad-based, all-around activities for general
preparation
–  Challenge the athletes with physical exercises in
creative ways

Know basic guidelines and stages for training the young

athlete

Do what works for you

USE COMMON SENSE WHEN TRAINING YOUNG ATHLETES

MOST OF ALL THE ATHLETES

SHOULD HAVE FUN WHEN DOING
TRAINING
QUESTIONS!
–  Darin Thomas
–  Email:dthomas@muhlenberg.edu
–  Phone-484-664-3377