The Benefits of Structured Strength and Conditioning Training for Youth Athletes

Building Strong Foundations

Youth sports have evolved significantly over the last two decades. What was once a casual recreational activity has transformed into highly competitive leagues, programs and highly fort after scholarships. With this transformation comes the realization that  youth athletes need more than just the classic dryland training scenario: of either the one or two dads on the team that go to the gym passing on their workouts or or the ex athlete that is programming outdated “this is what we did in my day”. The truth is youth sports are saturated with different camps, extra training options and other programs that guarantee to get your kid the edge they need or the 1%. We need to remember that hockey camp, swim camp, ski camp, and ‘insert sport‘ camp are great for getting someone better at a specific sport. What I mean by this is they look at the sport and work back to the athlete.

This is where structured strength and conditioning training directed by the right coach has emerged as a critical component in developing the athlete, not just the player or race. A strength and conditioning program with a primary focus on improving movement competency and control, enhancing knowledge and awareness, improving tissue adherence and tolerance, and exposing them to a level of  controlled chaos to better prepare them for their athletic endeavors.

Optimisation

Strength and conditioning training for youth athletes and athletes in general is fundamentally geared towards enhancing their athletic ability and performance expressing an improvement in their athletic output in their sport. This, in addition to addressing any deficits in their movement, coordination and performance capacity that could lead to increased risk of injury development. The emphasis here is on optimizing power, speed, agility, endurance, and overall athleticism to excel in a competitive setting.

In contrast, the classic take on strength training which often leads us down the line of hypertrophy and cosmetic pursuits prioritizes muscle growth and aesthetics as the primary objectives. While functional strength is still an essential component, this does not translate to improved performance or athleticism. Hypertrophy training has a place in strength training for youth athletes and is sprinkled in throughout different phases of a training cycle, however it does not have a great return on investment when it translates to athletic performance if this is the only form of strength training you are doing. Your tissues adapt overtime to the stimulus that it is exposed to. This means if your goal is to move weights heavy and slow then you will get better at moving heavy and slow. 

Competency

One of the primary goals of structured strength and conditioning training for youth athletes is to improve their movement competency and control. Young bodies are still developing, and altered strategies in force absorption and production can lead to a great load being experienced on a particular tendon/ligament/muscle which can lead to tissue damage and hinder athletic performance. Strength and conditioning coaches can help athletes build a strong foundation of movement mechanics. This includes improved force development, exposure and training to power, velocity and agility training and a providing a better understanding of biomechanics.

Potential

Structured S & C programs also serve as a platform to establish a level of knowledge and awareness about their body, its capacity and its capabilities. Young athletes often lack a deep understanding of their physical potential and how it relates to their athletic pursuits. These sessions not only teach them about how their bodies move and adapt but also establish a basic level of understanding as to training principles and how it relates to developing athletic performance over cosmetic pursuits. As they grow and mature, this knowledge becomes invaluable, enabling them to make informed decisions about their training, the importance of consistency and time.

Prevention

No matter the sporting pursuit, injuries are unfortunately common, and they can have lasting effects on a young athlete's career. There is growing evidence reinforcing the value of structured strength and conditioning training and the part it plays in reducing the risk of injuries among youth athletes. Improving muscles, tendons, and ligaments, ability to adhere and produce force, along with improving joint stability, helps mitigate the risk of injury in the sporting domain. Mitigating injuries allows young athletes to spend more time on the field, course or court.

Preparedness

Introducing the chaos, unpredictability, and intensity of stress placed on the body in a controlled setting like the gym helps prepare youth athletes better for the realities of competition. Strength and conditioning coaches can simulate game-like situations, helping athletes develop mental toughness, adaptability, and resilience. This controlled exposure to chaos equips young athletes with adaptability and resilience they need to thrive under the conditions experienced during actual competition.

As the evidence continues to mount in favor of such training, it's clear that it offers young athletes a competitive edge and a safer path to success.