Interval training is a fantastic way for young athletes to build strength, improve endurance, and boost speed — all in a short amount of time. Unlike traditional workouts, interval training alternates between high-intensity exercises and brief rest periods, which challenges the body in new ways and can lead to quicker results. Plus, it’s an exciting and dynamic workout style that keeps young athletes engaged. Whether you’re a beginner or have some experience, interval training can be easily adapted for different sports, goals, and fitness levels.
What is Interval Training?
Interval training involves short bursts of intense exercise followed by a period of rest or low-intensity movement. These intervals can last from a few seconds to a few minutes, and each session can be customized based on the athlete’s sport or fitness level.
For youth athletes, interval training is especially helpful because it supports multiple athletic skills, from speed and power to endurance. It also improves heart health and teaches young athletes to pace themselves, which can be valuable in competitive sports.
Why Interval Training is Beneficial For Youth Athletes
Interval training is known for its time efficiency, making it ideal for young athletes balancing school, practice, and time with family and friends. These workouts improve cardiovascular fitness, muscular strength, and mental resilience — all in less time than a traditional workout. Interval training also burns calories effectively, which can support healthy body composition. Additionally, these workouts teach the importance of intensity and recovery, helping young athletes better understand their physical limits.
Types of Interval Training
High-Intensity Interval Training (HIIT)
HIIT is one of the most popular interval methods and can include exercises like sprinting, jumping, or quick drills that use a lot of energy in a short time. HIIT sessions typically last 15 to 30 minutes, making it perfect for busy youth athletes. For example, a HIIT workout could include 30 seconds of sprints followed by 30 seconds of walking, repeated several times.
Fartlek Training
Fartlek, which means “speed play” in Swedish, is a less structured form of interval training. It involves alternating between fast and slow running, often over different terrains. This type of training is great for young athletes because it encourages them to push harder while also learning to control their pace. Fartlek training can be especially helpful for sports that require bursts of speed, like soccer or basketball.
Circuit Training
Circuit training combines various exercises, like push-ups, jumping jacks, and lunges, performed in quick succession with minimal rest. This approach works multiple muscle groups and can be easily tailored to target specific skills or sports. Circuit training is ideal for youth athletes because it introduces variety, keeping them motivated and working on different athletic attributes.
Tabata Training
Tabata is a type of interval training that involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for four minutes. Despite its short duration, Tabata is intense and can improve both strength and cardiovascular fitness. This training can include exercises like burpees, high knees, or squat jumps, making it a great choice for young athletes needing short, high-energy workouts.
Tips For Safe and Effective Interval Training
When it comes to youth athletes, safety is key. Here are a few tips to keep in mind:
- Warm-up properly: Always start with a warm-up to get the muscles ready and prevent injuries.
- Focus on form: Make sure to do each exercise with the correct form. Speed is important, but form matters most.
- Listen to the body: Interval training can be intense. Encourage athletes to take breaks if they feel tired or sore and adjust the workout if necessary.
- Stay hydrated: Interval workouts can be sweaty, so remind young athletes to drink water before, during, and after.
Interval training is a fun, efficient, and effective way for youth athletes to reach their athletic goals, all while building discipline and confidence!
