As a parent or coach, one of the most common questions you may have when it comes to your child's athletic journey is: When should they start training? Whether you’re looking to help them develop as a well-rounded athlete or enhance their skills in a specific sport, it’s critical to understand that training at the right age and stage can make a world of difference for long-term success and injury prevention.
In this post, we’ll break down when and how your youth athlete should start training, considering both their developmental stage and the unique demands of their growing bodies. Let’s dive in!
1. Ages 6-9: Fundamentals – Building a Foundation of Movement
The first stage of training for young athletes is all about learning the fundamentals—
developing foundational movement patterns that will serve as the building blocks for all future physical activity. This is the time to focus on learning how to move efficiently and with diversity, creating a solid base that will set the stage for more advanced training later on.
Key Movements to Focus On:
Push (e.g., push-ups)
Pull (e.g., rowing movements)
Hinge (e.g., hip hinge movements like deadlifts)
Twist (e.g., rotational movements like medicine ball throws)
Lunge (e.g., forward lunges)
During this stage, children should be exposed to a variety of movement patterns to build coordination, balance, and strength. While they won’t be lifting heavy weights or doing complex exercises, the goal is to help them understand the basic motions that form the core of all sports and physical activity. These foundational movements improve motor coordination and neuromuscular control, setting up the child for safe and effective training in the years to come.
Research on Motor Learning and Development: Between the ages of 6 and 9, children are in a prime window for motor learning. This is the period where their nervous system is especially adaptable to learning new movements. According to studies on childhood kinesiology, this is also the time when young children develop critical motor patterns, such as running, jumping, and balance, which will enhance their overall athleticism. The focus should be on creating a love for movement through fun activities like games, obstacle courses, and simple exercises that build strength and coordination.
2. Ages 9-12: Learn to Train – Developing Technique and Velocity
As children enter their pre-teen years, they begin transitioning into more structured training. This stage, known as Learn to Train, focuses on introducing the concept of training while emphasizing the importance of technique, body control, and velocity.
Key Focus Areas:
Technique: Teaching proper form during basic exercises like squats, push-ups, and planks.
Velocity: Incorporating elements of speed and agility through drills that
focus on quick, controlled movements.
Consistency: Developing the habit of training consistently and learning the importance of warming up and cooling down.
Research on child development indicates that children between the ages of 9 and 12 begin to see significant improvements in their ability to control and refine their movements. At this stage, they should be learning how to properly perform exercises with good form and technique. Focus on teaching proper body mechanics to avoid developing poor habits that could result in injury down the road. Simple weight training (using bodyweight or light resistance) can also be introduced, provided it is done with the supervision of a knowledgeable coach.
Physiology and Kinesiology Insights: From a physiological perspective, children between 9-12 experience significant neurological and musculoskeletal development. The nervous system becomes more capable of fine-tuning motor control, which helps young athletes perform complex movements with greater accuracy. However, this is also a time when children can be more prone to injury if their technique is incorrect, which is why proper guidance from a trained professional is essential.
3. Ages 12-17: Train to Train – Building Strength, Speed, and Power
As children move into their teenage years, their bodies undergo dramatic changes, and they
enter the stage known as Train to Train. This is when athletes can start focusing more intently on building specific attributes like strength, speed, power, and agility. The goal here is to build a strong athletic base while further enhancing movement efficiency and power generation.
Key Focus Areas:
Strength Training: Now is the time to incorporate more structured resistance training, focusing on compound lifts like squats, deadlifts, and bench presses (with appropriate supervision).
Speed and Agility: Drills that focus on explosive movements, sprints, and agility
ladders are important for improving an athlete’s ability to accelerate and change direction quickly.
Power Development: Exercises like plyometrics, kettlebell swings, and medicine ball throws help develop power, which is crucial for most sports.
Motor Learning at This Stage: Research shows that adolescents experience an increase in muscle mass and strength due to hormonal changes. However, it’s critical to continue emphasizing technique while also challenging athletes with more demanding physical activities. This stage is where the body is increasingly capable of handling structured strength training, which can enhance performance and build resilience to injury.
The Importance of a Qualified Professional
One of the most important factors in any youth athlete’s training journey is ensuring they have access to professional guidance. It’s essential that training is age-appropriate and focuses on safe, effective progression.
At Earn the Edge Performance, we are specialists in youth athletic development, kinesiology, sports medicine, and sports performance. Our professionals are specially trained to design and deliver age-appropriate programs that account for the unique physiological and developmental needs of young athletes. With a focus on injury prevention and long-term performance, we ensure that athletes receive the right training at the right time—setting them up for sustainable success and achievement.
Why Expertise Matters:
Many athletes fall victim to improper training due to the growing trend of early specialization or poorly designed programs. This can result in burnout, overuse injuries, or improper movement patterns that affect performance. At Earn the Edge, we pride ourselves on understanding the intricacies of childhood development and the critical role that kinesiology plays in enhancing athletic performance. By prioritizing safety, proper technique, and individual development, we aim to foster a love for movement and maximize athletic potential.
Conclusion: Laying the Right Foundation for Lifelong Athletic Success
When it comes to training youth athletes, the right approach is essential. By focusing on developing fundamental movement skills between the ages of 6-9, teaching proper technique and velocity between 9-12, and working to build strength, speed, and power between 12-17, you’ll help your athlete create a strong, injury-resistant foundation that will serve them well for years to come.
But the key is ensuring they have the right guidance from the start. Training your child under the supervision of a qualified professional at Earn the Edge Performance will ensure that they’re not only developing physical abilities but also gaining the confidence and love for movement that will last a lifetime.
Remember, the path to athletic greatness is a marathon, not a sprint. Take the time to build solid foundations now, and your athlete will be primed for success, no matter what sport they pursue.
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