1. Build the Athletic Foundation (ABCs)Kids do not need adult bodybuilding; they need fundamental movement skills.Movement before Sport: Incorporate games that teach them how to run, jump, land safely, and change direction without injury.Playful Conditioning: Instead of traditional gassers or distance running, use tag games, relay races, bear crawls, and frog jumps to build cardio and core strength.2. Gamify Technical SkillsAttention spans are short, so all technical work should be presented as fun challenges or quests.High Volume of Touches: Use small-sided games (e.g., 2v1, 3v3) rather than full-field drills. This forces kids to make quick decisions and gets them many more touches on the ball.Use Constraints: Create games with specific rules to force a skill. For example, if you want them to practice passing, set up a game where they can only score by passing through a "gate" of cones.3. Keep Instructions "External"Children learn faster when you tell them what to achieve rather than how to move their body.Focus on the Target: Instead of saying, "Bend your knee and follow through," say, "Kick the ball so it hits the center of the target."Keep it Brief: Limit your instructions to four words or less and heavily rely on demonstrations.4. Structure & ProgressionA youth training session should flow much differently than an adult session:Dynamic Warm-Up (10-15 mins): Fun movements like side shuffles, jumping jacks, and animal walks.Skill Games (15-20 mins): Isolated, low-pressure ball mastery exercises (e.g., juggling, stepovers).Small-Sided Play (20-30 mins): High-energy match play to implement what they learned in a real context.5. Prioritize Positivity and GrowthPraise Effort, Not Just Outcome: Let them express themselves on the field and reward creative problem-solving.Build a Relationship: Encourage a safe, non-judgmental environment where mistakes are simply viewed as part of learning.
1. Strength & Power Training ProgressionBuild Foundational Movement First: Emphasize bodyweight mechanics and stability before adding heavy external loads. Master the squat, hinge, lunge, and push mechanics.Gradual Load Introduction: When introducing resistance training, focus on high-velocity, light-to-moderate loads to build fast-twitch power.Core & Joint Prehab: Teens are especially vulnerable to tendon and growth plate injuries during rapid growth spurts. Dedicate time to core stability, hip strengthening (like clamshells and lateral walks), and ankle mobility to protect the knees and lower back.2. Speed & AgilityAcceleration and Deceleration: Football requires rapid stopping and starting. Teach players how to plant their feet, decelerate safely, and absorb shock to prevent knee injuries.Multi-Directional Movement: Use ladder drills, cone shuffles, and change-of-direction (COD) mirrors to build fluid footwork.3. Energy System ConditioningIntervals Over Long Distance: Football is an intermittent sport (sprint, jog, rest). Adapt cardiovascular training to include high-intensity interval training (HIIT) and shuttle runs rather than long, slow-distance jogging.4. Communication & EngagementThe Sandwich Method: Teens are still developing self-confidence and may get easily frustrated. "Sandwich" your constructive technique corrections between positive reinforcements (e.g., complimenting their effort, correcting the form, and praising their improvement).Visual Learning: Film their drills on a phone. Visual feedback helps teenagers quickly identify and correct their movement errors.Keep Explanations Minimal: Give simple, actionable cues. Instead of overcomplicating with biomechanics, use cues like "chest up" or "push the floor away."5. Recovery & NutritionFueling Growth: Educate teens on the importance of complex carbs and adequate protein (e.g., aiming for about 1g per pound of body weight for muscle repair).Rest Days: Ensure at least 1-2 full rest days per week to prevent overtraining and burnout, which are common with athletes playing for school, club, and personal training simultaneously
