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Youth Health and Wellness
Children and young athletes thrive when given the right tools to grow strong, move well, and build lifelong habits of health. As a Physical Therapist, Certified Athletic Trainer, and Strength & Conditioning Specialist, I believe early education in proper movement, injury prevention, and training builds a strong foundation for lifelong wellness.
This page provides practical tips and insights for families, coaches, and young athletes—covering topics like safe training, age-appropriate exercises, and how to build strong, healthy habits that support physical and mental growth.
Whether your child is just starting out or already active in sports, I hope the information here supports their healthy development—both on and off the field.
Topics
Kids thrive when training matches their stage of growth. From coordination in early years to safe strength work in adolescence, age-appropriate exercise supports healthy development and injury prevention.
Warm-ups and cool-downs are essential for young athletes. They enhance performance, reduce injury risk, and promote healthy recovery. Knowing when and how to stretch—especially the difference between dynamic and static stretching—can make a significant impact on both safety and results.
Running faster is more than just “moving your legs quickly.” Science shows that speed comes from how strongly and efficiently kids push against the ground, how well they coordinate their bodies, and how they train at the right stage of growth (Weyand et al., 2000; Clark & Weyand, 2014). This guide blends scientific research with practical examples so parents and coaches can help youth athletes build speed—safely, effectively, and sport-specific.
Training young athletes should match their growth stage. Flat sprints help build coordination and speed safely, while light hill running can support strength if introduced carefully. As kids mature, structured speed work becomes more effective—with guidance, rest, and proper technique.
When young athletes feel pain, soreness, or get injured, parents and coaches often ask:
Should we use ice or heat? Both ice and heat can help, but they work differently—and knowing when to use which makes a big difference.
Cold therapy, also called cryotherapy, is one of the simplest and most effective ways to manage pain, swelling, or soreness after exercise or injury. You can do it yourself at home in several different ways. Knowing the right techniques—and when not to use them—will help you get the most benefit while staying safe.
One Sport or Many?
Is it better for kids to play one sport year-round or try multiple sports? This section breaks down what science says about early specialization, injury risk, and healthy athletic development—so parents and coaches can make informed decisions.
What motivates kids to play their best—and stay in the game? This section explores how positive encouragement, not pressure, helps young athletes grow in confidence, resilience, and love for the sport.
Smart devices are part of everyday life for today’s youth, offering learning, connection, and safety. But too much—or too early—use can disrupt sleep, affect mental health, and even impact sports performance. So, when is the right time to give a smartphone? Here’s what science says and how parents and coaches can guide healthy, balanced use.
Even if your child or athlete already owns a smartphone, it’s never too late to build healthier digital habits. Research shows that clear boundaries, role modeling, and engaging offline activities can successfully reduce screen time — improving sleep, mood, and even performance on the field. Here’s how parents and coaches can make practical, science-backed changes starting today.