A stellar youth athlete needs an equally stellar workout regimen to maintain and enhance their athleticism. Youth and parents should work as teammates to develop the best blueprint for youth fitness. Be mindful of the constant physical and mental evolution children and adolescents undergo, like puberty and an individual mindset.
Therefore, it’s important to consider these factors when developing a workout plan for young athletes. As the young athlete’s physical abilities expand, keep total fitness and well-being as a foundation. Combining these considerations with the right equipment and drills, proper timing of work, and rest makes a winning recipe.
What is the End Goal?
A major end goal of a youth training program is to improve athletic performance. This is often done by increasing load capacity, which helps you know how much wear and tear your body can handle. Having an idea of your strength can help determine how you go forward, choosing more challenging exercises while staying safe and avoiding injury.
Another goal is to develop and maintain neuromuscular and motor control. Parents, be mindful that this aspect of a training program should be flexible as your young athlete undergoes growth and maturation. As a result, neuromuscular training should be a central part of the workout regimen. This entails doing exercises geared towards muscular strength and mobility, creating balance, and accounting for impulse movements.
What Equipment Do You Have Access To?
With plenty of youth athletic equipment available, make selections based on your needs and access. Barbells and kettlebells can be used for weightlifting. For more variety, try medicine balls or resistance bands. Workout mats, jump ropes, and treadmills can also be useful.
If you don’t have equipment at home, consider seeking access to benches and weights in a school or community gym. Parents, you can also invest in weights, resistance bands, and other equipment to be used at home, as the whole family can use them regularly!
How Much Can You Train?
Looking at your individual needs and abilities can help you determine the right frequency and duration for your workouts. Many young athletes train three times a week for 60-minute sessions. Fitness guidelines suggest 150 minutes of activity per week. Therefore, you could try 30-minute sessions five days a week.
Other youth training techniques include weekly training according to age; as they get older, more time can be allotted for exercise. Try light or moderate workouts for longer periods and perform more intense workouts for a shorter period. Also, account for the athlete’s experience with higher-intensity workouts and any potential injury when gauging load capacity.
What is the Focus of Each Day of the Week?
Youth athletes should engage in both aerobic and strength training. An example of how you could establish some variety in a routine is by focusing on the upper body the first day and the lower body the next day.
Another format could be a day of strength training, one day for endurance workouts, and a lighter day of active recovery exercises. Each athlete’s workout routine should be tailored to their sport.
Which Exercises and Drills Will You Do?
As you create your youth athlete training plan, note that all sessions should start with a 10-minute warm-up and end with a 10-minute cool-down period. This helps the body adapt and prevents injuries.
If strength training is a part of your athlete’s program, note that it’s common to do two to three sets of 10 to 15 reps as a starting point. Start with a lighter weight, and increase the load when your star athlete can easily complete 15 reps.
Perform different neuromuscular exercises for at least 20 minutes. Try 20 minutes of medicine ball workouts like Russian twists and squats, with one- or two-minute rest in between. Then dedicate 20 minutes to the barbell, doing exercises like deadlifts, overhead presses, and static lunges.
Include adequately timed drills, like jump rope, inclined walking, or jumping jacks. Also, spend a few minutes doing double-leg skips or dynamic moves with resistance bands.
