How often should young athletes be training—and why it matters more than most people think.
🧠 The Big Question:
“How many days a week should my kid train?”
We get asked this all the time by parents—and it’s an important question.
But the better question might be:
“What kind of foundation is my kid building for their athletic future?”
The number of sessions matters, yes.
But what they’re doing and why they’re doing it is what truly makes the difference.
🧒 Why Start Training Young?
Here’s the truth: the best athletes in high school and college didn’t start being serious when they got there. They started way earlier—by building a rock-solid foundation.
Early training develops:
✅ Movement literacy – teaching the body how to squat, hinge, sprint, jump, and land safely
✅ Coordination – connecting brain + body to move more efficiently
✅ Injury resistance – strong muscles and tendons can handle more stress
✅ Confidence – a young athlete who feels strong shows up differently on the field
Even 2x/week of age-appropriate, coached training in middle school can set an athlete years ahead of their competition by the time high school hits.
📊 Recommended Training Schedules by Age
🔹 Ages 10–13 (Middle School)
Goal: Learn the basics + build consistency
- 2x/week is ideal
➤ 1 day strength/movement
➤ 1 day speed, agility, and play - Focus: bodyweight strength, movement control, fun & fundamentals
🔁 At this age, training is about teaching, not testing.
🔹 Ages 14–17 (High School)
Goal: Build strength, speed, and resilience
- 3–4x/week is ideal
➤ 2 strength & power sessions
➤ 1–2 speed/sprint/mobility sessions - Adjust based on season and sport demands
🔥 This is the prime window for development. Athletes who train consistently in this stage often dominate by senior year.
⏳ What About In-Season Training?
Here’s the mistake most athletes make:
They stop training once the season starts.
That leads to:
– Lost strength
– Higher injury risk
– Poorer recovery
– Burnout by playoffs
💡 In-season training is about maintenance, not max effort.
Even 1–2 short sessions/week makes a huge difference.
🚩 Signs Your Athlete Needs a Smarter Plan:
- Always sore or tired
- Struggling to keep up with competition
- Getting injured frequently
- Confidence or motivation is dropping
- No clear structure—just “working out”
If that sounds familiar, training might not be the problem—the plan is.
🔧 How We Do It at YSP
Every athlete who walks into our doors gets a plan built for:
✔️ Their age
✔️ Their sport
✔️ Their goals
✔️ Their season
We coach them in small groups or one-on-one to make sure they move well, build strength, and train with purpose.
Because this isn’t just about looking athletic—
It’s about becoming the kind of athlete who can perform year after year, season after season.
📣 Final Thought:
Training isn’t just about getting ready for the next game.
It’s about preparing for the next level.
So if your athlete wants to gain an edge—this is the time to start.