Everyone desires progress in their field of practice. The same applies to athletes, especially youth athletes. So, as a youth athlete, it is normal to ask how often you should practice to get results without burnout or stress.
Athletes have different capacities and may not improve at the same pace. Because of this, try to avoid comparing yourself to others. With enough time and consistency, you will see improvements. But what is the journey to your improvement? Read on to learn more!
How Often Should Kids Practice a Sport to Get Better?
When training kids, focus on their safety and sustainability over the volume of practice. It is far better to under-train them than to over-train them. So, for kids between the ages of 5 and 12, training once a week is great for improvement, while those between 12 and 18 can train twice a week.
How Long Should Practices Be?
The duration of practice depends on the age. While kids between 5 and 10 can practice for 60 minutes in each session, those between 11 and 15 years old should do so for 75 minutes. If you are 16 to 18, you should practice for 90 minutes in each session. Ensure short breaks are planned during practices to avoid potential burnout.
If you intend to increase how long you practice for, do it gradually, especially after assessing your fitness levels. This will help you build stamina and a sustainable training schedule.
Do Certain Sports Require More Practice?
Yes! Sports like ice hockey, boxing, wrestling, American football, and basketball tend to be more demanding. Therefore, they require more skill, time, and practice.
Some kids may be better at certain sports based on their talents and interests; they may improve faster in the sports they are naturally good at. On the other hand, some kids may need to dedicate more time to practicing certain skills in order to meet performance requirements. Either way, you should practice sports specialization when dealing with a more demanding sport.
Kids between 12 and 18 years old who practice a demanding sport can increase their training to three days a week. Once they get better at it, they can return to their regular routine. For kids below 12, it is advisable to stick to one to two days a week to maintain consistency and prevent burnout.
Preventing Burnout in Sports
Beyond the tips above, here are a few other ways to prevent burnout in sports:
- Take breaks after each training session or when you feel fatigued or stressed.
- Prioritize your sleep.
- After staying consistent for up to three months or after a competition, take one to two weeks off from sports to rest and recharge.
- Play multiple sports to make things fun and exciting.
- Set realistic expectations so you don’t push yourself too hard.
- Learn about the signs of burnout to know when to stop. They include joint pain, sleep difficulties, fatigue, elevated resting heart rate, and chronic muscle pain.
- Communicate with your coach or trainer, and let them know when you feel stressed.
- Stick with age-appropriate training.