Why Young Athletes Should Prioritize Foundational Movements Over Sport-Specific Training
When I first got into coaching about 20 years ago, I started in the gym as a strength and conditioning coach. Over the years I've seen a growing trend in recent years where parents and coaches rush to introduce sport-specific training at an early age. While the enthusiasm for helping young athletes excel is commendable, it's essential to understand that a solid foundation of fundamental human movements is the key to long-term athletic success and injury prevention. In this blog post, I'll explain why young athletes should prioritize foundational movements over sport-specific training and outline the key movements we teach that form the basis of a well-rounded athletic development program.
The Pitfalls of Early Sport-Specific Training
Sport-specific training exercises in the gym, particularly for young athletes, can pose significant risks. Here's why:
Injury Risk: Repetitive movements associated with sport-specific training can strain developing muscles, tendons, and ligaments. Overuse injuries are a real concern when young athletes are exposed to such movements too soon.
Limited Athletic Foundation: Young athletes who dive straight into sport-specific training often miss out on building a well-rounded athletic foundation. This can lead to skill deficiencies and hinder long-term progress.
Burnout and Loss of Fun: Specialization at a young age can lead to burnout and a loss of the joy of playing sports. This can have a negative impact on a young athlete's overall development and enthusiasm for their chosen sport.
The Foundation: Foundational Human Movements
To set young athletes up for success, it's crucial to prioritize foundational human movements and progressively load them. These movements serve as the building blocks of athleticism and provide a strong base for sport-specific skills. Here are the key foundational movements that young athletes should focus on:
Horizontal Push: Exercises like push-ups and bench presses develop upper body strength and stability, which is crucial for athletes in virtually every sport.
Horizontal Pull: Pull-ups and rows target the back muscles, improving posture and providing balance to the horizontal pushing movements.
Vertical Push: Overhead presses and shoulder exercises enhance shoulder strength and mobility, which is essential for activities involving throwing, shooting, or reaching.
Vertical Pull: Chin-ups and lat pulldowns target the upper back muscles, aiding in the development of a strong upper body for various sports.
Hip Hinge: Movements like deadlifts and kettlebell swings teach proper hip hinge mechanics, which are vital for power and explosiveness in athletic movements.
Knee Dominant Exercises: Squats and lunges build lower body strength, stability, and balance, helping athletes in running, jumping, and cutting motions.
Loaded Carries: Carrying weights in various forms (farmer's walks, suitcase carries, etc.) develop overall body strength and stability, which is valuable for athletes in all sports.
Aerobic Conditioning: Building a solid aerobic base with activities like running, cycling, or swimming improves cardiovascular health and endurance, allowing athletes to maintain peak performance for longer periods.
Long-Term Athletic Development
By focusing on these foundational movements and progressively loading them, young athletes not only reduce the risk of injury but also set themselves up for long-term success. A well-rounded athletic foundation ensures that they can adapt to the demands of their sport as they grow and develop. When they have these movements mastered, and are able to perform them with adequate load, then we can get into more sport-specific training.
Moreover, mastering these foundational movements fosters physical literacy, which is the ability to move confidently and competently in a wide range of physical activities. This, in turn, opens doors to various sports and activities, giving young athletes the opportunity to explore and find their true passion.
In conclusion, while the desire to excel in a specific sport is understandable, it's crucial to prioritize foundational human movements in young athletes. These movements not only reduce the risk of injury but also provide the essential building blocks for long-term athletic success. So, we focus on teaching and honing the basics, to lay a strong foundation, to not only thrive in the short term but for years to come.