More and more children and teenagers are playing competitive sports, which is great for health, fitness, and social skills. But with higher training loads and early specialisation, injuries in young athletes are on the rise.

The good news? Research shows that strength and conditioning (S&C) is one of the most effective ways to prevent injuries in youth sport.

Why Injuries Happen in Young Athletes

Growth spurts → bones grow faster than muscles, leading to tightness and imbalance.
Overuse → repetitive training without enough rest (stress fractures, tendon pain).
Weakness → insufficient strength to handle sport demands.
Poor movement patterns → collapsing knees, stiff landings, lack of trunk control.
Early specialisation → focusing on one sport too soon increases overload risk.

How Strength and Conditioning Helps

1. Builds Resilience

Stronger muscles and tendons absorb more load, reducing risk of strains, sprains, and overuse injuries.

2. Improves Movement Quality

S&C teaches fundamental skills like squatting, jumping, and landing safely.

3. Enhances Balance and Coordination

Neuromuscular training improves stability, cutting down on ankle and knee injuries.

4. Supports Long-Term Development

A well-rounded program develops speed, agility, endurance, and confidence, not just strength.

Evidence-Based Recommendations

Age is not a barrier → children can safely do resistance training under supervision.
The American Academy of Pediatrics and NSCA recommend supervised S&C for kids as young as 7–8 years old.
Studies show S&C programs can reduce sports injuries in young athletes by 30–50%.

What a Good S&C Program Looks Like for Youth

Warm-Up (5–10 minutes)
- Dynamic drills (skips, lunges, hops)
- Balance and coordination work
Strength Training
- Bodyweight squats, push-ups, planks
- Progress to resistance bands, free weights, or machines as technique improves
Plyometrics
- Jumping and landing practice
- Focus on soft, controlled landings
Agility & Speed
- Change-of-direction drills, ladder drills
- Short sprints with technique focus
Cool Down & Mobility
- Stretching, breathing, recovery strategies

👉 The emphasis should always be on technique first, load later.

Role of the Physiotherapist

Physiotherapists can:

Assess movement quality and risk factors
Guide age-appropriate strength programs
Educate coaches, parents, and athletes on safe progressions
Provide rehab and prevention strategies after injury

Strength and conditioning isn’t just about building muscle, it’s about protecting young athletes, improving performance, and setting the foundation for lifelong health. With supervised, evidence-based programs, kids and teens can train safely, reduce injuries, and enjoy their sport to the fullest.

✨ Want to protect your young athlete from injury? Book a consultation with our physiotherapists at Renard Clinic to design a safe, effective strength and conditioning plan