Balancing sport and strength training – a winning formula for young athletes
Owner of the Athletic Institute and one of the coaches for the St Stephen’s School and Athletic Institute Athlete Development Program, Corey Green shares his thoughts on how to get the balance right for aspiring young athletes.
Life as a parent is hard, for a plethora of reasons, one being having to juggle various responsibilities to support your children’s athletic aspirations.
Being chosen in the first XI, or nominated MVP is important for your child so of course they will want to prioritise their sport over everything else.
However, there should never be a trade-off between sport training and strength training. The two are intrinsically linked with strength being an indispensable component of an athlete’s longevity and journey toward excellence. Research shows that athletes who integrate proper strength training into their regime reduce injury rates by up to 65% (think about that for a second) and perform better than those who do not. This is due to increased joint stability, increased muscle and tendon strength and size, and the nervous system learning to coordinate movements more efficiently.
Further studies show that incorporating strength and conditioning early in an athlete’s career can lead to a longer and more successful tenure in their chosen sport. Improved physical resilience and reduced risk of burnout contribute to sustained participation and growth in the field. We recommend getting children into the gym from 9-10 years of age.
A study published in the Journal of Strength and Conditioning Research found that youth athletes who engaged in regular strength training experienced significant improvements in their performance markers, such as speed, power, and agility. We have a saying in our industry, and it’s that “speed kills,” because faster athletes always outperform slower ones and the only way to increase speed is to lift heavy (in time) and practice moving fast. If the program is designed and progressed properly over multiple years, these enhancements can translate into a competitive edge on the field or court.
However, there are only so many days in a week, so how can you manage your child’s sporting commitments while being available for strength training?
Corey Green’s top tips for balancing sport and strength training
- Session frequency. They should lift every week of the year, the number of sessions varies depending on what phase of the season they are in, one per week at a minimum, up to three per week in off-season, ideally two throughout the season.
- State or national level athletes. We work with a lot of them, we always recommend dropping a club skills session for a properly structured strength session. You will get more from your state training sessions, and you can keep strength a key focus.
- Planning. A well-organised schedule is your best ally in managing your child’s sporting commitments. Collaborate with their coaches to create a balanced training plan.
- Quality over quantity. Strength sessions should involve 4-7 exercises with a repetition range of 3-6 (in-season) with 2-4 sets completed. Avoid high repetition ranges in the gym (10-20 reps) especially in season, this is not going to increase your child’s maximum strength and it will only increase training load and fatigue.
- Recovery matters. Just as training is important, so is recovery. Encourage proper sleep, nutrition, and rest days to ensure your child’s body can recover effectively. Highly competitive athletes really should have one full rest day to switch off and enjoy life.
- Seek professional guidance. Collaborate with our qualified strength and conditioning coaches and see what can be worked out. We specialise in youth athletic development and our expertise can ensure that your child follows safe and effective training protocols.
Success in sports is a marathon, not a sprint. By laying a foundation of strength and resilience through proper training, you are not only setting your child on a path to excel, but a lifelong relationship with their chosen sport. Give your child a competitive edge by making strength a priority.
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