Why Sports-Specific Cross Training Is Hurting Your Athletic Development as a Young Athlete
In the fast-paced world of youth sports, the concept of “sports-specific” cross-training has become a buzzword. Parents, coaches, and young athletes themselves often fall into the trap of believing that mimicking the movements of a specific sport in the gym or through additional drills will enhance athletic performance. This belief has led to a growing trend of “sports-specific” training programs designed to replicate the movements of a particular sport. However, a deeper exploration of long-term athlete development (LTAD) principles, combined with insights from renowned training systems like Al Vermeil’s Performance Pyramid and Anatoliy Bondarchuk’s training system, reveals a different story. “Sports-specific” cross-training for youth athletes not only lacks a solid foundation in science but can also hinder the overall development of a young athlete.
The Allure and Flaws of Sports-Specific Cross-Training
At first glance, the idea of sports-specific cross-training seems appealing. The logic is simple: if a young basketball player wants to improve their shooting, they should focus on exercises that replicate the movements and muscle groups involved in shooting. If a hockey player wants to enhance their balance and stability on skates, they should spend more time on drills using unstable surfaces, like Bosu balls. However, this approach is fundamentally flawed when applied to youth athletes.
Sports-specific cross-training is built on the assumption that focusing narrowly on sport-related movements will lead to greater gains in that sport. While this may hold some truth for elite, fully developed athletes, it neglects the crucial developmental stages that youth athletes must go through. Focusing too early on sports-specific movements can lead to overuse injuries, burnout, and a plateau in overall athletic development.
Understanding Long-Term Athlete Development (LTAD)
The LTAD framework, widely recognized and adopted by sports organizations around the world, provides a more comprehensive approach to youth athlete development. The core idea of LTAD is that athletes need to develop a broad base of physical abilities before specializing in any one sport. This model is rooted in scientific research and supported by the work of experts like Rhodri Lloyd and Jon Oliver, who developed the “Youth Physical Development Model” (YPD).
The YPD model emphasizes the importance of physical literacy—a broad range of fundamental movement skills such as running, jumping, throwing, and catching—during the early stages of an athlete’s development. These skills form the foundation for all sports and are essential for long-term success. According to Lloyd and Oliver, focusing on a single sport too early can limit the development of these critical skills, leading to a less well-rounded athlete. Moreover, the LTAD framework identifies different stages of development, each with its own focus. For example, during the “Train to Train” stage, athletes should be exposed to a variety of sports and physical activities to develop a wide range of motor skills. It is only in the later stages, such as “Train to Compete” and “Train to Win,” that sport-specific training becomes more appropriate. Even then, the emphasis should still be on maintaining a broad foundation of physical abilities.
Al Vermeil’s Hierarchy of Athletic Development Pyramid: Building from the Ground Up
Al Vermeil, a legendary strength and conditioning coach, introduced the concept of the Hierarchy of Athletic Development Pyramid, which provides a clear visual representation of the stages of athletic development. The pyramid’s base, or foundation, is built on general physical preparation (GPP), which includes developing overall strength, capacity, and fundamental motor skills. This is the stage where youth athletes should spend the majority of their time.
The middle of the pyramid represents explosive strength (power development), while the peak represents reactive strength and speed. Vermeil’s model underscores the importance of not skipping steps. Just as you wouldn’t build a house without a strong foundation, you shouldn’t focus on “sport-specific” training (read – overly complex training) without first establishing a broad base of general physical abilities and work capacity.
For youth athletes, this means that time spent on complicated and complex drills, often termed “sport-specific,” in the gym should be minimal compared to time spent on developing strength, coordination, balance, and overall athleticism. Neglecting the base of the pyramid in favor of more advanced, sport-specific exercises and training models can lead to imbalances, injuries, and limited progress.
The Bondarchuk System: Transfer of Training and Its Implications
Anatoliy Bondarchuk, one of the most successful track and field coaches in history, developed a training system that categorizes exercises based on their transfer to competitive performance. Bondarchuk’s system is particularly insightful when considering the development of youth athletes.
In his system, exercises are divided into four categories:
- General Preparatory Exercises (GPE): These exercises are broad and develop overall physical abilities, such as strength and endurance. They do not imitate the competitive event and do not train their specific systems.
- Specific Preparatory Exercises (SPE): These exercises are more closely related to the sport but still do not imitate the movement of the competitive event. They train the same major muscle groups and physiological systems. For example, for sprints, jumps, and throws: Olympic lifts and various other maximal strength and special strength exercises.
- Specific Developmental Exercises (SDE): Refers to exercises that repeat the competitive event in training but in separate parts which may include resistance or overspeed exercises. For throwers, this may be standing throws or different implement weights. For sprinters, it may be hill work or added resistance.
- Competitive Exercises (CE): These exercises are identical or almost identical to the movements performed in competition.
Bondarchuk’s approach is clear: the focus for youth athletes should be on GPE and CE, where the goal is to develop a wide range of physical abilities, while performing CE in practice or games. Only as the athlete matures and advances in their training should they progress to SPE then SDE. For example, a young soccer player should focus on general exercises like squats, lunges, sprints, and agility drills outside of their regular practices, rather than spending hours on overly complex “soccer-specific” drills in the weight room. These general exercises build the strength, speed, and coordination necessary for success in soccer and in any other sport the athlete may choose to pursue. These should also be practiced in substitution of some sport practices, but that is for another article.
The Dangers of Early Specialization
The push for sports-specific cross-training is often driven by a desire for early specialization, where young athletes focus almost exclusively on one sport from a young age. However, research has consistently shown that early specialization can be detrimental to both the physical and mental well-being of young athletes.
A study published in the Journal of Sports Sciences found that athletes who specialize early are at a higher risk of overuse injuries, such as stress fractures and tendinopathies. These injuries are often the result of repetitive movements and a lack of balanced physical development. Additionally, early specialization can lead to burnout, as young athletes may become mentally and emotionally exhausted from focusing on a single sport for extended periods.
The American Academy of Pediatrics also warns against early specialization, recommending that young athletes participate in multiple sports and physical activities to reduce the risk of injury and promote overall physical development. The report suggests that delaying specialization until late adolescence allows for the development of a broader range of motor skills, which can ultimately enhance performance in the chosen sport.
Developing Well-Rounded Athletes: The Path to Long-Term Success
To cultivate well-rounded, resilient, and successful athletes, the emphasis should be on fostering a wide range of physical abilities through diverse training experiences. This approach aligns with the principles of LTAD, Al Vermeil’s Athletic Development Pyramid, and Bondarchuk’s training system, all of which advocate for a strong foundation of general physical preparation before any focus on sports-specific skills.
One practical example of this approach can be seen in the development of elite athletes who excel in multiple sports during their youth. For instance, multi-sport athletes like Michael Jordan (basketball and baseball) and Bo Jackson (baseball and football) are often cited as examples of how diverse athletic backgrounds contribute to exceptional performance in a single sport. These athletes didn’t specialize early but instead developed a broad base of skills that later allowed them to excel.
In the context of youth training programs, this means encouraging participation in multiple sports and incorporating a variety of physical activities into training regimens. Strength training, plyometrics, agility drills, and other general physical preparation exercises should form the core of a young athlete’s program, with sport-specific drills taking a backseat until the athlete has developed a strong foundation. (Do not confuse this with practicing your sport. This is in reference to bringing your sport into the weight room.)
Conclusion: Moving Beyond the Myths
The idea of sports-specific cross-training for youth athletes may be well-intentioned, but it is ultimately based on a misunderstanding of how young athletes develop. The focus should not be on replicating sport-specific movements in the gym but on developing a broad base of physical abilities that will serve the athlete in any sport they choose to pursue.
At Speed Mechanics, we understand the importance of building this foundation. That’s why our Accelerator Program (AP) is designed to develop well-rounded athletes who are prepared for success in any sport. Our AP Program focuses on general physical preparation, ensuring that young athletes develop the strength, speed, coordination, and agility they need to excel, without the risks associated with early specialization and overly complicated “sports-specific” cross-training.
If you’re ready to help your young athlete reach their full potential, we invite you to book a No Sweat Intro with us. During this session, we’ll create a personalized plan tailored to your athlete’s needs and schedule, ensuring they build the solid foundation necessary for long-term success. Don’t let myths and misconceptions limit your child’s athletic future—contact us today to learn more about how our Accelerator Program can make a difference.
References:
2. Vermeil, A. (1992). The performance pyramid: Building a better athlete. *Strength & Conditioning Journal*, 14(5), 11-16.
3. Bondarchuk, A. P. (2007). Transfer of training in sports. Ultimate Athlete Concepts.