As a parent or coach, you want the best for your young athlete. You want them to improve, stay healthy, and enjoy the game. But one of the biggest mistakes young athletes make is stopping their training once the season starts.
Many believe that in-season training will make athletes “too tired” or take away from their performance in games. The truth? The right kind of in-season training helps athletes perform better, move faster, and avoid injuries.
Why Train In-Season?
Athletic development doesn’t stop when the season starts. Strength, speed, and power are physical qualities that need to be consistently trained. If you don’t use it, you lose it. Studies have shown that athletes can start losing strength and speed in as little as 3-4 weeks and 5 days, respectively, if they stop training.
Instead of getting stronger and faster throughout the season, young athletes who stop training actually become weaker, slower, and more injury-prone as their bodies break down from the demands of the sport.
Here’s how in-season training benefits youth athletes:
1. Strength Training Keeps Athletes Fast and Powerful
Strength training builds the foundation for speed and power. Research from the National Strength and Conditioning Association (NSCA) shows that maintaining strength in-season can help athletes sprint faster, jump higher, and move more explosively.
It also keeps muscles, tendons, and ligaments strong—reducing the risk of overuse injuries like sprains, strains, and stress fractures (Faigenbaum et al., 2009).
2. Speed and Plyometric Training Improves Performance
Speed work and plyometrics (jump training) help maintain quickness, agility, and reaction time. During the season, practices and games mostly focus on skills and tactics—not developing pure speed and power.
Sprint training and explosive drills keep athletes sharp, allowing them to react quicker and move more efficiently on the field, court, or ice.
3. Training Helps with Skill Acquisition
Motor learning research shows that strength and speed training improve neuromuscular coordination—the way the brain and body work together to move efficiently. This means better balance, control, and movement mechanics, which translate to improved sports skills (Behm et al., 2017).
In short: A stronger and more powerful athlete is a better mover—and a better mover is a better athlete.
4. Injury Prevention & Longevity in Sport
One of the biggest benefits of in-season training is reducing injury risk. Strength and plyometric training reinforce muscles and joints, helping young athletes handle the physical demands of competition.
Studies show that properly structured strength and plyometric training can reduce ACL injuries by 67% in youth athletes (Hewett et al., 2006).
Young athletes are growing fast, which can lead to coordination issues, muscle imbalances, and an increased risk of injuries. Smart training ensures they develop in a balanced, controlled way—keeping them strong, resilient, and ready to play.
The Right Balance: How Often Should Youth Athletes Train In-Season?
In-season training doesn’t have to be complicated or time-consuming. The goal is to maintain strength, speed, and power while allowing athletes to recover from practices and games.
📌 Best Practice for In-Season Training:
✅ 2x per week – The ideal balance for maintaining performance and preventing injuries
✅ 1x per week – The minimum to prevent significant losses in strength and speed
📌 Off-Season Training:
✅ 3-5x per week – Depending on the athlete’s sport, training age, and other commitments
The goal isn’t to be the best 12-year-old in your league. The goal is long-term athletic development. We want young athletes to continually build their physical skills, stay injury-free, and most importantly—enjoy the game.
Train Like an Athlete. Stay Ahead of the Game.
If you want your athlete to develop speed, strength, and resilience year-round, our Accelerator Program at Speed Mechanics is the perfect solution.
🔥 What’s Included?
✔ Expert coaching focused on speed, strength, and injury prevention
✔ A proven training system designed for youth athletes
✔ A balanced in-season schedule (1-2x per week) to maintain performance
📅 Don’t Wait Until It’s Too Late!
Athletes who stop training in-season lose their edge. Give your young athlete the tools to succeed—on and off the field.
🚀 Sign up for the Accelerator Program today and keep your athlete on the path to long-term success!