Unit 4: Developing Training Programs for Young Athletes

Athlete Development Model

By Kristen Gostomski, CFSC

 Many experts believe and studies confirm that today’s culture of early sports specialization with an emphasis on year-round structured training is stunting the mental and physical development of youth. Until about age 12, general athleticism—nurtured with free play and multiple sports—should be prioritized over sport-specific skills. Even after the age of 12, free play—without interference from adults—remains important.

 Based on my education in the areas of sports science, human growth and development, sports psychology, and coaching, as well as my 20-plus years of experience coaching young athletes (both in the weight room and on the field), I recommend the following general guidelines for developing youth athletes.

 Note that these are general age recommendations. Not all kids develop at the same pace.

 Phase One: All About Play

Typically Between Ages 4-7

 Before the age of 7 is a critical time for developing basic movement skills, coordination, balance, and strong bones and muscles. These accomplishments will set the foundation for future success in sports as well as health and wellness into adulthood. Nurturing a variety of activities early will also enhance brain function, creativity, social skills, and confidence. During this phase of development children should be introduced to an assortment of movements involving unstructured sports, games, and creative free play. Some structured sports activity is beneficial as long as the majority of physical activity is child-driven. Kids do not need to be taught skills in a formal manner at this age, they should learn through discovery. Even organized practices should allow opportunities for child-driven free play.

 Frequent climbing, hopping, running, changing direction, swimming, throwing, and kicking are all movement patterns recommended for this age. Obstacle courses, tag, hopscotch, tree-climbing, red-light-green-light, and other childhood games are encouraged. During organized sports, coaches may begin to incorporate dynamic warm-up movements like high knees, butt kicks, and lateral hops, however coaches should not require perfect form at this age as athletes are still exploring basic movement skills.

 Phase Two: Nurture The All-Around Athlete

Typically Between Ages 7-10 for Girls and 8-11 for Boys

 Between the ages 7-11 is the time to nurture qualities that relate to general athleticism—such as speed, agility, balance, coordination, and mental aptitude for sports. The best approach is through multiple sports participation (both structured and unstructured), free play, and functional strength and movement training. Because studies indicate specializing in one sport too early can lead to a decline in athleticism, overuse injuries, and burnout, experts advise against athletes specializing during this critical stage of development.

 Around this age coaches can begin using short structured warm-ups that include dynamic movements— like high knees, butt kicks, leg kicks, pendulum kicks, lateral hops, bodyweight squats, and hinges. Proper form should be demonstrated and encouraged with a focus on improvement, not perfection.  Aim for exercise proficiency by the end of this phase in order to prevent injuries and for kids to begin to develop safe functional movement patterns that will translate directly to sports. Parents should encourage unstructured free play and pick-up games at home. Athletes may also begin a structured strength training program at home with a focus on core strength and functional movement. Generally, 8 and 9 year olds do well with a short 10- minute routine a few times a week. For 10 and 11 year olds, they can work up to a 15-20-minute workout two or three times per week. Lightweight and bodyweight exercises should be the focus as athletes work to acquire the balance, coordination, and mobility required to begin developing more strength during next phase.

 Phase Three: Skill Development and Functional Strength

Typically Between Ages 11-14 for Girls and 12-15 for Boys

Around ages 11-15, the kids who have developed general athleticism through participation in multiple sports and developed explosive speed and strength as a result of a functional training program will begin to outshine kids who have devoted all their time to skill proficiency in one particular sport. The coordination, agility, and strength that multi-sport athletes acquired in Phases One and Two will make it easier for athletes to enhance their sport specific-skills and gain functional strength in the weight room. While some athletes may begin to narrow their sports selection during this phase, it is not necessary to give up sports that they love to focus on a single sport. The majority of college and professional athletes played multiple sports during this phase of their development.

Whether athletes decide to narrow their sports selection during this phase or continue their path with multiple sports, time off from structured sports is important in order to avoid overuse injuries and mental burnout. Every six months, athletes should take off at least two weeks from all organized sports. Specialized athletes should take off four to six weeks after each season to participate in activities other than their primary sport—a different organized team sport, or cycling, swimming, or other fitness-related recreation. Free play and pickup games are always okay—unless injuries or physical fatigue are factors. Studies show that pickup games and free play do not tax the body mentally or physically the same that structured training and competition does.

During this phase coaches should place a strong emphasis on functional movement training with dynamic warm-up exercises at the beginning of practice.  Functional core and strength exercises can also be incorporated into practices. Some coaches will avoid implementing a strength program during practices because they feel they’re giving up valuable practice time. However at this age, as athletes become bigger, stronger, and more physical—while striving to stay ahead of the curve in order to compete—functional strength training becomes essential to injury prevention.

It’s vitally important that athletes in this phase of development begin a structured strength training program at home, at school, or at a gym. Remember that strength is not the primary goal of a sports training program. Of major importance is functional strength—the sort of strength called for on the playing field. Seek guidance from a strength-and-conditioning coach, physical therapist, or other professional who has education and experience working with kids.

Athletes should master proper technique for basic movements like Squat and Hip Hinge while also working on core exercises and movements that challenge coordination and balance. Safe and efficient technique for jumping, landing, accelerating, and decelerating should also be taught and emphasized during this phase.

Kids who learned proper form and mechanics with resistance training in Phase Two may slowly begin to increase loads as they reach puberty. While an increase in certain hormones will make it easier to gain size and muscle during this stage, be aware that growing bodies are susceptible to injuries when form is compromised or loads are increased too quickly. Because bones and connective tissue strengthen at a slower rate than muscle, it’s imperative to take a conservative approach when considering increasing load for any particular exercise.

Phase Four: Build on Sport-Specific Skills and Strength

Typically Between Ages 15-18 for Girls and 16-19 for Boys

Around the ages 15-19, kids develop adult bodies. Training becomes more serious and the development of team skills, individual skills, and strength and conditioning all become essential for success in competitive sports. Athletes who have taken a long-term approach to development, as explained in the previous phases, will have a significant chance of reaching their full athletic potential during these years.

While not essential, competitive level athletes may begin selecting one or two sports as a focus. As discussed in the previous phase, every six months, athletes should take off at least two weeks from all organized sports. Specialized athletes should take off four to six weeks after each season to participate in activities other than their primary sport—a different organized team sport, or cycling, swimming, or other fitness-related recreation. Free play and pickup games are always okay—unless injuries or physical fatigue are factors. Studies show that pickup games and free play do not tax the body mentally or physically the same that structured training and competition does.

During this phase, coaches should continue to use a functional dynamic warm-up before  practices and competitions. Coaches should also work closely with an experienced Functional Strength Specialist or Strength-and-Conditioning Coach to develop and implement a program for athletes to use outside of practice. If athletes have yet to master basic lifting techniques, it’s necessary that they have plenty of support from their Strength-and-Conditioning Coach and that they take time to learn the techniques before increasing loads.

True or False Questions:

1. Many experts believe that early sports specialization and year-round structured training are beneficial for both the mental and physical development of young athletes. 

2. Until about age 12, prioritizing general athleticism through multiple sports and free play is recommended over focusing on sport-specific skills. 

3. Free play remains important for youth athletes even after age 12, without adult interference. 

4. The first developmental phase, "All About Play," includes children between the ages of 4 and 7. 

5. During Phase One, it is recommended that young children have minimal structured sports activities and engage primarily in child-driven, unstructured play. 

6. Specializing in one sport between ages 7 and 11 can enhance athleticism and reduce the risk of burnout or injuries. 

7. Coaches should expect and require perfect form from young athletes when introducing warm-up movements like high knees or lateral hops. 

8. Phase Three, for ages 11-14 for girls and 12-15 for boys, emphasizes developing both general athletic skills and sport-specific skills. 

9. During Phase Four, athletes are advised to specialize in only one sport for better physical development. 

10. Functional strength training, especially with guidance, is recommended as a major focus for older youth athletes to prevent injuries. 

Comprehension Questions:

1. What do many experts believe about early sports specialization and structured training for youth?

2. At what age does the text suggest general athleticism should be prioritized over sport-specific skills, and why?

3. Why is free play, particularly without adult interference, considered important even after the age of 12?

4. What are the primary developmental goals for children in Phase One ("All About Play") between ages 4-7?

5. List some of the activities and movement patterns recommended for children in Phase One to help them develop basic physical skills.

6. During Phase Two, which ages does the text identify as critical for nurturing general athletic qualities like speed and agility?

7. What potential risks are associated with early sports specialization during Phase Two, according to the text?

8. In Phase Three, what advantage do young athletes who participated in multiple sports and developed general athletic skills have over those who focused on a single sport?

9. According to the text, why is it important for athletes to take time off from structured sports activities during Phase Three and Phase Four?

10. What is the focus of functional strength training for youth in Phase Four, and why is guidance from a professional recommended?

Lexical Exercises

Writing

Developing Youth Athletes

Instructions

1. Read the text carefully to understand the different phases of training outlined for youth athletes.

2. Choose one of the writing prompts below. Write a short essay (250-300 words) that addresses the chosen prompt.

3. Incorporate key terms such as “general athleticism,” “functional strength,” and “early specialization” into your writing to demonstrate understanding.

4. Organize your response into a clear introduction, body, and conclusion.

5. Use examples from the text or from personal experience to support your points.

Writing Prompts

1. Argumentative Prompt:

   1. • “Do you agree or disagree with the recommendation to avoid early specialization for young athletes?”

      • In your response, address the potential benefits and drawbacks of early specialization versus a varied sports background.

2. Analytical Prompt:

   1. • “Analyze the importance of unstructured play in the development of young athletes as outlined in the text.”

      • Focus on how unstructured play benefits both the mental and physical development of young athletes and why it remains important even as they grow older.

3. Reflective Prompt:

   1. • “Reflect on a personal or observed experience with sports training in youth.”

      • Describe how the practices align or conflict with the text’s recommendations and discuss what impact it had on the youth athlete(s) involved.

Evaluation Criteria

1. Content Understanding (40%)

   1. • 1. • Demonstrates an understanding of the text and key concepts such as age-appropriate training, mental burnout, and functional strength.

           • Provides relevant examples and explanations from the text to support main ideas.

2. Clarity and Structure (30%)

   1. • 1. • Presents ideas in a clear and logical structure with a defined introduction, body, and conclusion.

           • Avoids run-on sentences and ensures each paragraph transitions smoothly to the next.

3. Vocabulary and Terminology (20%)

   1. • 1. • Effectively incorporates key terms (e.g., “dynamic warm-up,” “overuse injuries,” “core strength”) accurately in the appropriate context.

           • Uses varied vocabulary to enhance the essay’s readability and demonstrate a mature writing style.

4. Grammar and Mechanics (10%)

   1. • 1. • Uses proper grammar, spelling, and punctuation throughout.

           • Proofreads work to ensure minimal errors and polished presentation.

Speaking

Discussing Youth Athletic Development

Instructions

1. Preparation: Read through the text on age-appropriate training techniques and familiarize yourself with each developmental phase.

2. Choose a prompt from the list below and take a few minutes to organize your thoughts.

3. Speak for 2-3 minutes on the prompt, explaining your points clearly and confidently. If possible, work with a partner who can ask follow-up questions.

4. Respond to follow-up questions that your partner (or instructor) asks to further clarify or expand on your ideas.

Speaking Prompts

1. Persuasive Prompt:

   1. • • “Argue for or against the idea that unstructured play is as important as structured training in youth sports development.”

        • Share examples from the text and real life to support your opinion. Address how unstructured play impacts mental, physical, and social growth.

2. Analytical Prompt:

   1. • • “Analyze the potential risks of early specialization in a single sport for young athletes.”

        • Discuss both physical and psychological risks mentioned in the text, and explain why experts suggest a varied sports background before the age of 12.

3. Reflective Prompt:

   1. • • “Reflect on an experience you have had or observed related to youth sports training. How did the practices align (or not) with the recommendations in the text?”

        • Describe the training structure, the focus on free play or structured practice, and what you observed about the athletes' responses.

4. Comparative Prompt:

   1. • • “Compare the recommended approach for developing general athleticism in children ages 4-7 with the approach for ages 11-14.”

        • Describe the different physical and psychological focuses in each phase, the role of free play, and how training evolves as children grow.

Listening

Listening Exercise 1: Comprehension Questions

Instructions: Watch the video carefully and answer the following questions in complete sentences.

1. What is the primary focus of the drills demonstrated in the video?

2. List two specific exercises shown in the video for improving speed in young athletes.

3. Why is proper form emphasized during these exercises?

4. According to the video, how does speed development benefit young athletes in multiple sports?

5. What advice does the coach give about the pace of training for young athletes?

Listening Exercise 2: Fill-in-the-Blanks

Instructions: Watch the video and fill in the blanks with the correct words.

1. The coach emphasizes __________ for young athletes when training to develop speed.

2. One recommended exercise for speed is __________, which helps improve __________.

3. The video suggests that speed development training can aid athletes in __________ and __________ skills.

4. Another important factor discussed in the video is __________ to prevent __________.

Essay Templates 2

Bibliography

1. Gostomski, K, CFSC. Athlete Development Model. Retrfieved from https://youthsportstrainer.com/age-appropriate-guidelines-for-developing-youth-athletes-with-a-visiontoward-long-term-athletic-development/