12-14 YEARS OLD(TRAIN TO TRAIN)

Goal at this age:

• Focus on training injury-free while improving relative strength.

• Growth-related injuries are common due to inappropriate load combined with adolescent growth spurts.

  • Female growth spurts typically occur between 11-13 years old.

  • Male growth spurts typically occur between 13-15 years old (Miller et al., 2005).

Why growth-related injuries occur?

• Growth Plate Vulnerability: Growth plates are weaker and more susceptible to injury compared to mature bones (Bourne et al., 2013).

• Growth Spurts: During a growth spurt, the body needs time to adapt to the “new” arm and leg lengths, which can lead to growth awkwardness (e.g., awkward landing techniques) (Behringer et al., 2013).

• Tightness: Ligaments (which connect bone to bone) become stretched as the bones lengthen, making the body feel tight and increasing the risk of injury (Henderson et al., 2012).

How should the training look like?

• Avoid Sudden Increases in Training Load: Prevent spikes in intensity or volume of training to reduce the risk of overuse injuries (Lloyd et al., 2014).

• Minimize High-Impact Activities: Limit unnecessary impact, such as long-duration and frequent running, to avoid excessive strain on developing joints and muscles (Davis & Yates, 2009).

• Skill Refinement: Focus on refining skills to reduce growth awkwardness and improve movement efficiency (Lloyd et al., 2014).

• Strength Training: Ensure strength is developed in all planes of motion. Resistance training should be done under the guidance of a qualified trainer to ensure proper technique and safety (Faigenbaum et al., 2009).

Extra:

At the age of 12-14, many athletes have smartphones, and excessive use can contribute to increasing the rates of ADHD and inattention (Knight, Harwood, & Gould, 2018). It is essential for both children and parents to be educated on the importance of limiting smartphone use. Encouraging the use of basic "dumbphones" and prioritizing sleep—at least 9+ hours per night—can significantly improve focus, mental clarity, and overall well-being. This, in turn, helps athletes perform better both academically and athletically (Côté, Baker, & Abernethy, 2003).

Reference: https://www.sportsmith.co/articles/developing-a-youth-athlete-development-roadmap/