At Earn the Edge Performance, we believe every athlete, no matter their age, deserves a strong foundation in sports performance. But what does it mean to "earn the right to load," and why is it so important for middle school athletes? As youth sports performance professionals, we often hear concerns from parents about when it's appropriate for kids to start lifting weights. There’s a lot of confusion around this topic, especially when it comes to preventing injuries and ensuring long-term success. Let's break it down.
What Does "Earn the Right to Load" Mean?
“Earning the right to load” is a concept that refers to an athlete first mastering essential movement patterns, coordination, mobility, and body control before they start adding weight to their training. This is the foundation of building a well-rounded, injury-resistant athlete. Rather than jumping straight into heavy lifts like squats or deadlifts, athletes need to develop the basics that allow them to safely handle higher levels of stress—whether it’s through resistance training or explosive movements.
This approach isn’t about limiting athletes but empowering them. It's about teaching them the value of building a strong body before taking on the intensity of heavier resistance training. Why? Because without the proper base, adding load can lead to inefficient movement patterns, muscle imbalances, and even injury.
The Myth of "Lifting Too Early" and Growth Plate Injuries
There’s a common misconception that lifting weights too early—especially for young athletes—can stunt growth or cause damage to growth plates. While growth plates are areas of active bone growth in children and adolescents, research shows that when lifting is done properly, under the guidance of a qualified coach, it is safe and can actually help in bone health and overall growth.
In fact, a well-structured strength training program can increase bone density, improve tendon strength, and help protect growth plates from injury by teaching proper movement mechanics and fostering body awareness. Studies have shown that children and
adolescents can safely participate in strength training programs, as long as they focus on technique and gradually increase intensity. The key is in the "progressive overload"—gradually increasing the load in a controlled and methodical way once foundational movement patterns are mastered.
The Importance of Coordination, Mobility, Athleticism, and Core Strength
Before adding external weight to an athlete’s regimen, it’s crucial they develop a strong foundation in basic athletic skills:
Coordination: Athletes need to be able to control their bodies in space. Coordination between the upper and lower body, as well as the arms and legs, is essential for speed, agility, and preventing injury.
Mobility: Mobility refers to the range of motion in the joints and muscles. Athletes with proper mobility can move more efficiently and effectively. Tightness in areas like the hips, ankles, and shoulders can severely limit performance and increase the risk of injury.
Athleticism: Building overall athleticism means improving speed, agility, endurance, and reaction time. A focus on improving these skills without worrying about lifting weights helps athletes develop the foundational qualities needed for success in any sport.
Core Strength: The core is the powerhouse of the body, playing a critical role in nearly every movement. From running to jumping, having a strong, stable core is essential for power and injury prevention. Developing core strength can be achieved through bodyweight exercises like planks, bridges, and rotations, all of which serve as stepping stones to more complex movements.
Real Results Without Touching a Barbell
At Earn the Edge Performance, we’ve had the privilege of working with young athletes between the ages of 10 and 13, and the results have been nothing short of amazing. These athletes made significant improvements in their performance—whether it was their vertical jump, broad jump, agility, or top speed—all without ever touching a barbell or squat rack.
One example is a 12-year-old basketball player who came to us struggling with his speed and jumping ability. Over the course of several months, we focused on developing his sprint mechanics, improving his hip mobility, and strengthening his core and coordination. His vertical jump increased by over 4
inches, and his 20-yard dash time improved by almost half a second. This was achieved without any heavy lifting, just smart, age-appropriate movement training.
Another example is a 10-year-old soccer player who was already showing signs of growth in terms of athleticism
but struggled with top speed and body control. By focusing on dynamic movements, functional core strengthening, and foot/ankle strength we saw dramatic improvements in his top speed, agility, and broad jump. His parents were thrilled with his progress—and he had a blast doing it!
Research Supports Early Focus on Athleticism
Research supports the approach of developing fundamental movement skills and athleticism before diving into heavy lifting. A study published in the Journal of Strength and Conditioning Research found that youth athletes who focused on basic strength, mobility, and agility improved their performance in both their sports and their ability to handle future resistance training. Another review from the American Academy of Pediatrics confirms that strength training for kids, when done properly and with proper guidance, can enhance motor skills, coordination, and bone health, all without risking injury to growth plates.
Conclusion: Building a Strong Foundation for Success
In conclusion, when it comes to youth sports performance, the focus should be on developing a well-rounded athlete before adding external load. By “earning the right to load,” young athletes can enhance their coordination, mobility, and core strength, all while setting the stage for greater athletic success later on. At Earn the Edge Performance, we are committed to helping young athletes unlock their full potential—starting with the basics.
Remember, performance is built on progress, and that progress begins with mastering the fundamentals. It’s not about lifting the heaviest weights but about developing the athletic skills that will carry them to success on the field, court, or track.
If you’re ready to see how your young athlete can unlock their potential, reach out to us at Earn the Edge Performance. We’re here to help them earn the right to load—and so much more.
Kommentare