Free Youth Movement Foundations Guide
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.
11-page PDF • Written by a physiotherapist • Free instant download
What you'll learn inside the free guide
- 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
Starting strength training can leave parents and coaches wondering what to do next
You don't need to work it out alone.
Common questions from parents and coaches
Is strength training safe for teenagers?
Yes, when the exercise and weight match their current ability, and a coach checks their technique. They can start with bodyweight movements and progress gradually.
How do I know where to start?
The guide shows a step back, starting point and step on for each pattern. Start with a version they can do well, then add challenge when the movement stays controlled.
What if technique falls apart when they add weight?
Reduce the weight or return to an easier version. Consistent movement quality matters more than lifting heavier too soon.
Does a growth spurt change their training?
It can. Coordination and tolerance may change as they grow. Adjust the exercises and volume to how they are moving now, not how they moved last month.
This guide is general education, not an individual training prescription. If an athlete has pain or you are unsure what is safe for them, speak with a qualified health professional.
Start with the free guide
Build movement skill before adding load.
References
The research and guidance we drew on when writing this guide.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.