Weight training for youth players

Each team is a pool of talented little gems of young players. Some are born with natural talent but can be physically outnumbered by bigger kids in their age group. 

How can you then help fight them back? 

There are a lot of crucial factors to consider before you can intervene with a strength and conditioning program. What you teach players will have implications for their athletic development in the long term. Strength and conditioning programs are mainly the duty of a coach. So it is essential to deliver a healthy and prosperous workout schedule. Therefore it is about making sure the programme suits the unique requirements of the individual, depending on their age and biological growth.

What is Strength and Conditioning?

Commonly known as weight or strength exercise; it is the physical activity intended to enhance muscle health by strengthening a single muscle or muscle group against potential pressure, like free weights, weight machines or body weight. Strength training is a vital part of the overall wellbeing, which helps people of all ages. In football, it is particularly important as it helps avoid any potential muscle injuries.

Age specifics

• Children as young as 7 or 8 can perform strength-training exercises if they so desire. Activities can involve actions that utilize just body weight as leverage for the entire body. Use jumping jacks, pull-ups, push-ups, sit-ups, squats and lunges. Encourage simple games that involve start, stop, relay, jump, skip and throw.

• At age 9 or 10, most kids are mentally able to perform resistance band exercise properly. Keep the activities easy and track how the child tolerates additional resistance stresses.

• Starting any weight training before the body is ready puts excessive strain on the young muscles, tendons and growth plates. By the age of 13, the nervous system and muscles usually begin to grow into maturity. 

• Add sport-specific exercises at age 14 or 15 and increase the training volume. It is at this age that most athletes are ready for entry-level weight programs, but only if they have gained a basic level of experience in training. Start with work of higher volume/low intensity and gradually build to work off more moderate volume/higher intensity.

 Children who start practising strength and conditioning will usually spend the first year practising the proper methods and exercising techniques to build a foundation. Bloomsbury Football follows these guidelines; our aim is to teach kids from a young age the right technique of all exercises, quality over quantity. Before we move on to add some extra weights, we keep our focus on delivering and understanding our footballers' needs.

Other benefits from strength training include: 

Physical preparation

• Increasing muscle strength and stamina

• Protecting the muscles and joints of children from injury

• Improve performance in practically any sport

Health and wellbeing

• Strengthen bones

• Support healthy levels of blood pressure and cholesterol

• Stepping up metabolism

• Keep a healthy weight

• Provide confidence

What is the safest way to start a strength training programme for a young footballer?

•First of all you need to consult a professional. Start with a coach who has the youth strength training experience. The coach or trainer can create a safe, practical strength training program based on the age, size, abilities and sports interests of your child. 

•Warm up, and cool down. Encourage the child to start each strength training session with 5 to 10 minutes of light aerobic activity, such as walking, jogging on the spot or jumping rope. Such exercises should relax the muscles, preparing them for more physical exercise. After each session, gentle stretching is also a good idea.

•Keep it easy. Young footballers can safely lift weights of adult size, as long as the load is light enough. In most instances, one or two sets of 12 to 15 repeats are adequate. Resistance needn't come from weights.

•Emphasize correct methodology. Form and technique are more important than the weight that the child is lifting. The child can raise the resistance or the number of repetitions slowly as he or she gets older.

•Supervising. Don't let the young footballer go by himself. It's necessary to be supervised by someone who knows the correct strength training technique and principles.

•Rest in between sessions. Make sure the child has a break in exercising each muscle group for at least one full day.

•Keep it fun. The most effective way to keep kids engaged is by turning anything they do into a fun activity.

Results don't happen overnight. Young footballers will inevitably find a change in muscle strength and stamina. It is crucial always to encourage them every step of the way and never give up.