"Youth Training"
When discussing training for kids, age is a major factor. The difference between a kid in 6th grade, and a kid in 7th grade is huge. The difference between a kid in 8th grade, and a kid in 9th grade is huge. The difference between a youth athlete, and a high school athlete is astronomical in terms of approach. The folk tale of "Lifting stunts growth in kids", has been long debunked. Training safely at the right ages is very safe!
My time with training young athletes is growing by the day. Training for every single age we work with is so important. They all have their own approach. I see kids from 3rd grade, to college. Factors that vary greatly by age are things such as maturity, body control, and drive. Setting the textbook answers aside, this is where I see lines to be drawn for young athletes:
6th Grade and Younger
7th and 8th Grade
9th Grade and Higher
Granted, each kid is an individual case. With that being said, I want to explain why I have developed these separations and discuss the training approach we take for them.
6th Grade and Younger
Kids. This is the biggest thing parents and coaches must remember is that these are kids. I promise you that professional athletes are not who they are today because they were in 4th grade under a bar. In fact, I bet at this age, many of them were told to just go outside and play. That is the best way for this group of kids to develop. It doesn't matter if that's playing their sport with friends or just being a kid. If there is ever a better time to make sure that a child enjoys every physical activity they do, it is at this age. If your child falls in this category, there is a strong chance that they have almost no control over their body. You could teach them tedious activation and form drills all day long, but they will be bored, go through the motions, and begin to hate "training."
Now let's not forget. I have put together groups myself of kids in this age at the gym. This is all because of approach. There are many ways we can incorporate performance improvements while having fun. That is what's key, let the kids have fun. In our groups at this age, my goal is to leave parents happy because their child falls asleep in the car and for the child to have had a great time with friends. We play fun, but productive games. Always with an approach in mind. That is how we can maximize time with our youth athletes.
No kid this age needs to hone in on being strong. Just figuring out their body alone at this age helps to improve neuromuscular function which in turn helps them get "stronger." As far as flexibility and mobility goes, they are kids. It's the last thing they should worry about. They can't touch their toes because they are too young to understand how to hinge. Flexibility and mobility will become a focus once they start to actually develop muscle tone later on in high school.
Let the kids have fun!
7th and 8th Grade
The middle ground. The awkward phases of life. Could go either way. This is the point in a kids life where they can focus even if a bug flies by. I love this age! This is the age where kids are like sponges, they soak up everything so well. It is so much easier to teach an 8th grader how to squat than it is to teach a senior in high school. In this phase of training, there is no need to put them in a strenuous college-like strength program. Don't forget, these are still kids too. But this is a great time to teach them core movements in the gym every single session. Teach them how to hinge, squat, press, and row. Most importantly, begin to teach them how to utilize their core.
This is also the age at which we can begin testing them with sprints and verticals. We get more out of them doing the tests than we do the actual data. Teaching them to explode at this age is a great asset. As kids do it more frequently, they will get better. I care more that they start to develop that ability to move powerfully at this age.
Plyometrics are also key to implement here, but good form is essential though. Start slow and teach them control. My favorite thing to do is simply jump on two legs. Allow them to hear their feet on the floor, make sure it is a quiet landing. Same with slowing down after a sprint because you are only as fast as your ability to stop.
9th Grade and Higher
This age group is where we can start to implement a normal training routine. Make sure they are developing in all facets of motion. They need to Push, pull, squat and hinge. They also need to strengthen their core, carry, and move laterally. There is absolutely no reason as a parent or coach, to hesitate placing them in a strength and conditioning program. Figuring out how to train in the early high school days serves as a domino effect. Come their later high school years, if they already have a base knowledge and ability, they will be able to truly develop. If they can be truly developed in high school, they are much more easily recruitable to college. Going into college with a solid foundation of knowledge and strength, will set them leaps and bounds ahead of others for the 4 years to come.
I have discussed this in previous articles, it is not just about sports. It is teaching athletes about the importance of strength and conditioning for longevity and health in their lives. This age is where it becomes a staple.
Try to never forget that no matter the age, kids have to enjoy the process or the product will falter!
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