As a parent, you want to see your middle school or high school athlete succeed—whether they’re aiming for a college scholarship, a spot on the varsity team, or just to be their best in their chosen sport. But there are some major pitfalls and training traps that parents often fall into when it comes to supporting their teen athletes. These mistakes can actually hinder their development, leading to frustration, burnout, and even injury.
As a professional strength and conditioning coach, I’ve worked with countless young athletes, and I’ve seen the impact these pitfalls can have on their progress. Here are the top 10 training traps that parents of middle and high school athletes should be aware of.
1. Over-Specialization Too Early
It might seem logical to focus on one sport if your child is passionate about it, but early over-specialization is one of the most dangerous traps. Studies have shown that athletes who specialize in one sport too early are at greater risk for overuse injuries and burnout. According to the American Academy of Pediatrics, young athletes who play one sport exclusively are more likely to experience stress, anxiety, and decreased performance due to repetitive movements and high expectations.
Encouraging your child to explore multiple sports or activities can reduce these risks and improve their overall athleticism. At Speed Mechanics, we’ve written about Why Sports-Specific Cross Training is Hurting Your Athletic Development as a Young Athlete, emphasizing the need for a well-rounded approach to youth sports. Diversifying their athletic experiences can keep your child engaged and help them avoid the physical and mental toll of over-specialization.
Source: Risks of Early Sports Specialization.” American Academy of Pediatrics, 2019.
2. Neglecting Recovery
Here’s a hard truth: Rest and recovery are just as important as the hours spent training. In the high-pressure environment of middle and high school sports today combined with social media, it’s easy for athletes to feel like they need to push themselves constantly. But without adequate recovery—including proper sleep, hydration, and active recovery strategies like stretching, foam rolling, and proper cool downs—performance and development will suffer. Recovery isn’t a luxury; it’s essential for reducing the risk of injuries and maintaining peak performance.
Source: The Importance of Recovery in Youth Sports. Journal of Athletic Training, 2017.
3. Ignoring Growth and Development Phases
During the middle and high school years, your child’s body is going through significant changes. Growth spurts can throw off coordination, strength, and flexibility, making it essential to adjust training to accommodate these changes. Ignoring these growth phases can increase the risk of injury and hinder athletic development. Training programs should focus on continuing the skill development of speed, strength, and power while challenging the system, but not focusing on maximum outputs. Load is good, but modification and adjustments of expectations during these times will be very important during these times to ensure your athlete stays on track.
4. Forgetting About Fun
High school sports can be intense, with pressure to perform coming from coaches, teammates, and even parents. But let’s not forget sports should be fun. When training becomes too rigid or serious, it can strip away the enjoyment that got your child into the sport in the first place. A positive atmosphere is crucial for maintaining motivation and preventing burnout. Research supports this—studies have shown that athletes who enjoy their sport are more likely to stick with it and achieve higher levels of success. Striking a balance between effort and enjoyment will keep them motivated and ready to grow. Keep the fun in the game.
Source: The Role of Enjoyment in Youth Sports. Sports Health, 2014.
5. Neglecting Mental Training
It’s easy to get caught up in the physical side of sports—speed, strength, agility—but don’t underestimate the importance of mental training. High school athletes face pressure from all sides, and developing mental resilience is key to handling stress and performing well under pressure. Practices that build focus, confidence, and coping skills should be part of any training regimen. Developing a strong mindset can be the difference-maker in close games and high-stakes situations.
The Journal of Applied Sport Psychology notes that mental toughness is a key factor in athletic success and can help athletes better manage stress and pressure during competitions. This is more than simply beating up your athletes or trying to break them. There is significant strategy to building this over the long-term. We will be writing on this more in future posts. However, integrating mental training into your child’s routine will prepare them for the highs and lows of competitive sports.
Source: Mental Skills Training in Youth Sports. Journal of Sport Psychology, 2016.
6. Overemphasis on Competition
Winning is great, and it’s natural to want to see your child succeed on the field or court. But focusing solely on competition can overshadow more important aspects of sports—like skill development, teamwork, and personal growth. When winning becomes the only priority, it can lead to stress and a negative sports experience for your child. Encourage your athlete to value improvement and learning just as much as the final score. Success in sports isn’t just about victories; it’s about growth.
Source: Balancing Competition and Development in Youth Sports. International Journal of Sports Science, 2020.
7. Mimicking Adult Training Programs
Middle and high school athletes aren’t just miniature adults. Their training programs should be tailored to their age and developmental stage, not simply scaled-down versions of adult workouts. Unfortunately, many young athletes are pushed into training routines that are too intense or inappropriate for their developing bodies. This can lead to injuries and stunted progress. Training should prioritize fundamental movement skills and gradually build speed, strength, and stamina in a way that’s appropriate for their age.
8. Inconsistent Training
Inconsistent training can be a major roadblock to athletic progress. If your child’s training schedule is erratic, it can make it difficult to build momentum and see improvement. While rest is important, so is consistency. Without consistent training, the rest is irrelevant. Establishing a regular training routine—while balancing school, rest, and other activities—can help your athlete develop their skills and stay on track toward their goals.
9. Focusing Solely on Physical Development
While physical training is a critical part of athletic success, it’s not the only piece of the puzzle. Social and emotional development is just as important, especially during the formative years of middle and high school. Encourage your child to develop leadership skills, teamwork, and emotional intelligence. These skills are valuable both on and off the field, helping your athlete navigate challenges, build strong relationships, and become a more well-rounded individual.
Source: The Role of Social and Emotional Learning in Youth Sports. Journal of Applied Sport Psychology, 2017.
10. Ignoring Nutrition
Teen athletes need the right fuel to perform at their best. Poor nutrition can lead to fatigue, poor performance, and slow recovery times. Make sure your child is eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and enough healthy fats. Hydration is just as important—ensure they’re drinking enough water throughout the day, especially before and after training sessions. Good nutrition is the foundation of athletic performance and long-term health.
Source: Nutrition for the Young Athlete. Sports Medicine, 2016.
Final Thoughts
Raising a middle or high school athlete comes with its challenges, but by being aware of these common pitfalls and training traps, you can help set your child up for success. Sports should be a positive experience that fosters growth, development, and a lifelong love of physical activity. Keep these tips in mind as you support your athlete, and they’ll be better equipped to navigate the ups and downs of their athletic journey.
Disclaimer: The information in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with a qualified professional before making any changes to your child’s training or nutrition program.