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Youth Health and Wellness

Age-appropriate Exercises and sports Drills

Why Age Matters in Youth Training?

Children and adolescents are not just “mini adults.” Their bones, muscles, joints, and hormonal systems are still developing—and exercise programs should reflect those stages to build safe, effective foundations.

Ages 6–9: Fundamental Movement & Coordination

Key Focus:

  • Body awareness, spatial control

  • Motor skill development (running, skipping, hopping, balancing)

  • Simple team games and tag-based agility drills

  • Fun and exploration > performance

Why:
The brain and neuromuscular system are rapidly developing. This is the ideal window to build motor coordination through a wide range of movement patterns (Lloyd & Oliver, 2012).

Ages 10–12: Skill Refinement & Pre-Growth Spurt Strength

Key Focus:

  • Refined sport skills, reaction drills

  • Introduce basic resistance training using bodyweight, resistance bands

  • Begin structured drills (agility ladders, change-of-direction cones)

  • Teach proper landing mechanics (for later plyometric safety)

Why:
Before puberty, testosterone and estrogen levels are still low, but neuromuscular efficiency improves. Strength gains in this stage come primarily from better motor unit recruitment—not muscle hypertrophy (Faigenbaum et al., 2009).

Ages 13–15: Puberty, Hormones & Safe Strength Training

Key Focus:

  • Begin supervised strength training with light/moderate external load

  • Prioritize form over weight

  • Start controlled plyometric drills (jump squats, medicine ball tosses)

  • Teach proper warm-up/cool-down routines

Why:
During puberty, hormonal changes (↑ testosterone in boys, ↑ estrogen in girls) support muscle growth and connective tissue adaptation. Evidence shows that properly supervised resistance training is safe and beneficial during adolescence (Lloyd et al., 2016; NSCA 2009 Position Statement).

Ages 16+: Performance Training & Specialization

Key Focus:

  • Periodized strength & power programs

  • Higher-intensity plyometrics (box jumps, lateral bounds)

  • Sport-specific drills

  • Individual recovery management (sleep, nutrition, mobility)

Why:
Muscular, skeletal, and hormonal systems have matured. With proper guidance, teens can safely engage in strength & conditioning programs similar to adults—while maintaining good recovery and psychological balance.

Scientific References:

  • Faigenbaum, A.D., et al. (2009). Youth Resistance Training: Updated Position Statement Paper from the NSCA.

  • Lloyd, R.S., & Oliver, J.L. (2012). The Youth Physical Development Model: A New Approach to Long-Term Athletic Development.

  • Lloyd, R.S., et al. (2016). National Strength and Conditioning Association Position Statement on Long-Term Athletic Development.

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