In the world of youth sports, strength training is often misunderstood or at the least, misinterpreted. Many coaches are still working with progressions that are rigid, dictated by predetermined schedules and inflexible benchmarks. But when it comes to young athletes, a more fluid approach-one that respects their cognitive, physical, and behavioral readiness on any given day-produces far better results.
Where Most Traditional Strength Training Falls Short
Most traditional strength training programs demand you follow linear progressions, assuming that every athlete will be ready to increase weight, intensity, or volume at predetermined intervals. However, young athletes are too complex to fall to outdated protocols. Young athletes experience fluctuating energy levels, growth spurts, and varying levels of focus that can significantly impact their ability to train on any given day.
By ignoring these natural fluctuations and adhering to a grind at all costs approach, we risk overtraining, burnout, and even injury. Instead of forcing a one-size-fits-all approach, training should be dictated by how the athlete feels, moves, and responds on any given day.
Creating programming that allows for the ebbs, flows and often drastic changes of young athletes will keep them consistent over a longer period of time. The result will be more impactful and longer lasting success.
Often the biggest obstacle to meeting young athletes where they are is our own ego. We must be willing to do what is best for our young athletes. Having any concern that our programming, including exercise selection, has to be fancy, cutting edge or look extra cool on social media is irresponsible. If a young athlete is having difficulty achieving a benchmark, figuring out what internal and external factors may have contributed to that should supersede forcing the issue merely for better numbers. Conversely, any success a young athlete has is a result of their efforts as well as factors outside of our control. The programs we create for our athletes are theirs. It’s about them, not us.
Progress at Their Pace
In our approach, progression isn’t dictated by the coach—it’s dictated by the athlete. The goal is to build strength, power, and resilience while ensuring the training remains sustainable and effective. We often tell our young athletes and their parents to trust the process. We must do the same. Here’s how:
1. Readiness-Based Training
Every session begins with assessing how the athlete is feeling physically, mentally, and emotionally. Are they well-rested? Do they feel strong today? Are they struggling with fatigue or stress? Their responses guide the intensity and focus of the session. This is easily attainable whether you are coaching individuals, small groups or teams.
2. Movement Quality Before Load and Intensity
Rather than fixating on increasing weight at every opportunity, emphasize quality movement patterns. Young athletes must master fundamental movements—before progressing to heavier loads. By doing so, we reduce injury risk and build long-term strength foundations. The role of a performance coach is helping our young athletes create pain free, fluid, coordinated, and controlled movement on the field court or ice. Their efforts within the gym must be transferable to the field, court, ice etc.
3. Flexibility Within Structure
A well-designed strength & conditioning program provides structure, but it also allows flexibility. If an athlete isn’t feeling their best, we adjust the workload, modify exercises, and focus on technique instead of intensity. If they’re feeling great, we capitalize on that energy and push them appropriately with more intensity, load or complexity.
Utilizing a template will give structure, ensuring that the most important elements (based on developmental need) are accounted for. For each component of your program template, choose appropriate activities with the knowledge of how to progress or regress, exchange or omit any activity when needed.
Here are the essential elements for ages 6-18 years old based on critical needs for 3 different age brackets. You can use these templates to guide your individual exercise and activity selection.
Development Ages 6-9
- Body Awareness/Movement Exploration
- Object Manipulation
- Coordination (Balance, reactivity, rhythm, spatial awareness and kinesthetic differentiation)
- Cooperation
- Game Play
Transformation Ages 10-13
- Tissue Quality
- Active Range of Motion
- Muscle Activation
- General Preparation
- Coordination Enhancement
- Systemic Strength
- Game Play
Performance Ages 14+
- Tissue Quality
- Active Range of Motion
- Muscle Activation
- General Preparation
- Coordination Enhancement
- Skill Development
- Movement Proficiency
- Power Execution
- Systemic Strength
- Game Play
4. Encouraging Ownership, Self-Awareness and Confidence
One of the most valuable aspects of this approach is teaching athletes to listen to their own bodies. It will help them immensely in terms of navigating life after sport and how that relates to their fitness journey. By involving them in their process—asking how they feel, encouraging them to communicate discomfort, and giving them autonomy in their training—we help them develop long-term self-awareness and accountability.
This can create a rock solid physical culture that will last them a lifetime. The greatest gift we can give our athletes is the confidence to take ownership of their training on and off the field.
The Long-Term Benefits of Athlete-Driven Strength Training
When progression is based on an athlete’s personal readiness rather than an arbitrary schedule, the results speak for themselves:
- Reduced Injury Risk: Prioritizing movement quality and adjusting intensity based on how they feel minimizes overuse injuries.
- Increased Confidence: Athletes build confidence by recognizing their progress and feeling in control of their training.
- Consistent Progress: Instead of hitting frustrating plateaus, young athletes develop steadily in a way that aligns with their natural growth and ability.
- Better Mental Engagement: When training adapts to their needs, athletes remain more engaged and motivated.
Training That Grows With the Athlete
A young athlete’s development is not linear, and their training shouldn’t be either. By embracing a flexible, athlete-driven strength training model, we ensure that progress is sustainable, enjoyable, and most importantly, tailored to a young athlete’s unique journey.
As you can see with the sample templates included in this article, there is overlap in much of the training we provide. In addition, there is no absolute in terms of age groups or brackets. The ages listed are suggestions based on the similarities young athletes have during those chronological parameters. What athletes experience and gain physically, biologically, emotionally, socially, and psychologically are similar but not the same. Every individual is different and the most important thing is to place them in a situation that is best for them.
In summation, strength training should work for the young athlete—not the other way around.
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The world needs you. ~ Coach Dave Gleason
Coach Dave Gleason is the former owner of one of the top youth training facilities in the world and has worked with thousands of athletes ranging from the shy six-year-old to all-stars at the professional level. He’s also an acclaimed international presenter on youth fitness and widely regarded as the fitness industry’s ‘go-to guy’ for coaching kids ages 6-13. He was the 2010 IYCA Coach of the Year. Dave has been an advisor and content provider to Reebok International and a consultant to trainers, coaches, physical educators, national and local youth sports organizations and public school systems K-12.
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