Sport Specific Training

We get a lot of questions about Sports Specific Training for kids so I wanted to address it with a detailed explanation.

Simply put, sports specific training is not necessary nor advised for youth athletes. I was recently speaking with a professional coach and athlete and we were in agreement that most sports require certain characteristics that can be applied to just about any sport in America. For example, if you get stronger, faster, or jump higher, it will probably make you better at your given sport. This is strength and power development and I feel it should account for about 80% of your training.  

To further prove what I am trying to say, there are certain exercises that are non-negotiables. If you search “Saquon Barkley Trap Bar Deadlift” a video of Saquon (a football player) doing a Trap Bar Deadlift will show up.  If you search “Rory McIlroy Trap Bar Deadlift” A video of Rory McIlroy (a golfer) doing a Trap Bar Deadlift will show up. Two high level athletes, two totally different sports, both performing the same exercises. 

Now before you discredit any of this I will say that, YES there are specific demands for specific sports that are important to put an emphasis on.  HOWEVER, it does not change how an athlete should get strong or powerful and in general really shouldn't change how they train too much at all. Where the real sports specific training piece comes into play is in the small accessory exercises or movements to help prepare an athlete for the demands they come into contact with on the field or court. This is the remaining 20% of the workout session. 

To wrap up this thought, when we are in the weight room, we build strength and power. The track is where we build conditioning. The field of play or court is where you build sport skill. Don't blend all three together into one session. When you chase everything, you end up catching nothing!  

Now when it comes to youth, anything sport specific should be avoided. Young athletes need to be good generalists before they become specialists. That being said, young athletes should focus on playing multiple sports and getting strong and powerful so they can perform and develop future skills. As they get older (16-18 years of age), they can narrow down the focus and train directly on whatever sport they choose and grow from there.

Coach Chris