STRENGTH TRAINING IN THE YOUTH SOCCER PLAYER
In contrast to the popular notion that it stunts growth and is not safe for children, strength training can be
quite beneficial to the youth athlete; as long as the training is well supervised and the appropriate
exercises are chosen and performed correctly. In fact, children as young as 6 years old have benefitted
from a strength training program. In addition to increasing muscular strength and endurance, resistance
training exercises strengthen ligaments and tendons, helps prevent injuries, and prepares players for later
stages of maturation. Additionally, despite the thinking that weight training will stunt the growth of young
players, appropriate strength training exercises will actually positively influence bone growth and
formation.
When designing a strength training program for youth soccer players, coaches need to consider the
biological (stage of development) and chronological age (age in years). Due to the large variation in the
rates of growth and maturation, it is more appropriate to use the biological age. Training age, which refers
to the length of time a person has participated in a strength training program, must also be considered.
Strength training guidelines for youth players:
- At no point should pre-puberty and adolescent children engage in heavy lifting or training for
maximum strength - Incorporating flexibility training (Chapter 2) into the training program is paramount. Good
flexibility is required for preventing injuries and developing good technique, and appropriate
stretching exercises should be performed prior to and after strength training sessions. - Learning good technique and posture, as well as performing exercises using controlled
movements should be a high priority for each player. - When beginning a program for the first time, or when returning from a long layover, youth
players must start with the most basic training exercises. Additionally, in comparison to their
adult counterparts, exercise progression for young players should be very gradual. - Developing basic strength, and in particular core strength, should be the major strength training
goal. Only after a suitable stage of maturity and a good foundation in basic strength is established,
should youth athletes focus on developing eccentric strength and strength endurance.
Strength Training Program Design for Pre-Pubescent Players:
For this age group, the volume of training should be low (3 to 4 exercises, 1 to 2 sets per exercise) and the
intensity should be very low. The exercises should be of the beginner level only, and they should aim to
perform 6 to 12 repetitions per set. In comparison to senior players, the rest period between sets for pre-
pubescent players should be slightly longer (approximately 2 to 3 minutes). Progression in this age group
must be very gradual. Start with one session per week with 3 to 4 exercises and as the year continues you
may progress to two sessions per week with 4 or 5 exercises. Exercise variation is also important.