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Youth Movement Foundations

Most young athletes are asked to sprint, cut, jump and land long before anyone teaches them how to squat, hinge, push or pull. This guide fixes that order.

  • The six movement patterns that cover almost all gym work with 11 to 18 year olds
  • A step back, a starting point and a step on for every pattern, so you can begin at the right level
  • Coaching cues that work with teenagers, plus the faults worth watching for
  • A simple twelve week starting point and a two-session weekly template
  • How growth spurts change what you should ask of an athlete that month
  • When soreness is worth getting assessed rather than training through
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Youth Movement Foundations

A 11-page PDF. Six movement patterns, three levels each, and the coaching language to go with them.

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Sound familiar?

Written for coaches, teachers and parents

They are strong in one sport but look uncoordinated the moment you change the task.
You want to start strength work but are not sure what is safe at their age or stage.
Technique falls apart as soon as you add weight, and you are not sure how to step it back.

The guide follows long-term athlete development principles: build movement skill first, match what you ask for to where the athlete is in their growth, and add load only once the pattern holds up.

The six patterns

Each one comes with a step back for beginners, a starting point, a step on when it has been earned, coaching cues and the faults worth watching for.

There is also a twelve week starting point, a two-session weekly template and a short list of signs that mean pausing and getting advice.

Lower body

  • The squat
  • The hip hinge

Upper body pulls

  • The row
  • The pull-down

Upper body pushes

  • The push-up
  • The overhead press

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References

The research and guidance we drew on when writing this guide.

  1. Behringer, M., Vom Heede, A., Yue, Z. and Mester, J. (2010) 'Effects of resistance training in children and adolescents: a meta-analysis', Pediatrics, 126(5), pp. e1199-e1210.
  2. Bergeron, M.F., Mountjoy, M., Armstrong, N., et al. (2015) 'International Olympic Committee consensus statement on youth athletic development', British Journal of Sports Medicine, 49(13), pp. 843-851.
  3. Caine, D., Maffulli, N. and Caine, C. (2008) 'Epidemiology of injury in child and adolescent sports: injury rates, risk factors, and prevention', Clinics in Sports Medicine, 27(1), pp. 19-50.
  4. Faigenbaum, A.D. and Myer, G.D. (2010) 'Resistance training among young athletes: safety, efficacy and injury prevention effects', British Journal of Sports Medicine, 44(1), pp. 56-63.
  5. Faigenbaum, A.D., Kraemer, W.J., Blimkie, C.J.R., et al. (2009) 'Youth resistance training: updated position statement paper from the National Strength and Conditioning Association', Journal of Strength and Conditioning Research, 23(5 Suppl), pp. S60-S79.
  6. Hawkins, D. and Metheny, J. (2001) 'Overuse injuries in youth sports: biomechanical considerations', Medicine and Science in Sports and Exercise, 33(10), pp. 1701-1707.
  7. Lloyd, R.S. and Oliver, J.L. (2012) 'The youth physical development model: a new approach to long-term athletic development', Strength and Conditioning Journal, 34(3), pp. 61-72.
  8. Lloyd, R.S., Cronin, J.B., Faigenbaum, A.D., et al. (2016) 'National Strength and Conditioning Association position statement on long-term athletic development', Journal of Strength and Conditioning Research, 30(6), pp. 1491-1509.
  9. Lloyd, R.S., Faigenbaum, A.D., Stone, M.H., et al. (2014) 'Position statement on youth resistance training: the 2014 International Consensus', British Journal of Sports Medicine, 48(7), pp. 498-505.
  10. Malina, R.M., Rogol, A.D., Cumming, S.P., Coelho e Silva, M.J. and Figueiredo, A.J. (2015) 'Biological maturation of youth athletes: assessment and implications', British Journal of Sports Medicine, 49(13), pp. 852-859.
  11. Myer, G.D., Faigenbaum, A.D., Ford, K.R., et al. (2011) 'When to initiate integrative neuromuscular training to reduce sports-related injuries in youth?', Current Sports Medicine Reports, 10(3), pp. 155-166.
  12. Rossler, R., Donath, L., Verhagen, E., et al. (2014) 'Exercise-based injury prevention in child and adolescent sport: a systematic review and meta-analysis', Sports Medicine, 44(12), pp. 1733-1748.