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Conditioning and Training for Young Athletes

By Sandy Timok, PT

Many sports-related injuries can be avoided through conditioning and training. Conditioning can help prevent injury by building endurance, flexibility, speed, strength and individual skills. Physical skills are not the only aspect to consider. A well-conditioned athlete is also prepared mentally by learning the rules and strategies of the sport, developing discipline to practice regularly, eating properly and maintaining good sleep habits.

Parents and coaches should keep the following tips in mind when working with their young athletes:

Stretching and Strength Training

  • The best time to stretch is after about 5 minutes of aerobic exercise and then again after the exercise
  • As soon as a child is emotionally mature enough to follow instructions (generally around age 6) they can begin to benefit from strength training
  • Stretching helps show gains in strength and coordination with little risk of injury
  • Focus should be on proper form and technique and the child should be supervised at all times
  • Participation in pre-season conditioning programs that include strength training may reduce the incidence of overuse injuries in youth sports, according to recent studies
  • Strength programs are designed to increase an individual’s ability to exert or resist force
  • The goal of youth strength training is not to see which child is the strongest, but rather to improve musculoskeletal strength while exposing young athletes to a variety of fun, safe and effective training methods

Safety Issues: Strength Training

Whether the young athlete is on the field, in the water or training for the season, safety should always be at the forefront. Keep the following tips in mind:

  • Give each child realistic expectations
  • Teach positive lifestyle habits
  • Supervise technique closely
  • Give proper instructions
  • Allow gradual increase in intensity, usually 1-2 lb. increments
  • Steadily vary strength training programs
  • Encourage participation in a variety of sports and activities

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The information on this site is provided for informational and educational purposes only; it does not contain specific medical advice. If you have specific health questions or problems, consult a health care professional for personal medical advice.