Training
Strength for young athletes
Bodyweight and dowels first, dumbbells and kettlebells next, barbells last, and every lift signed off by a coach before the load goes up.
Bodyweight and dowels first, then dumbbells, then barbells, each lift signed off
The old worry that lifting weights stunts growth is not supported by the evidence when training is well supervised. Poorly coached lifting is the risk, which is why technique, not load, is what we coach.
Each athlete has a technique card with the eight lifts we teach: squat, hinge, lunge, push, pull, carry, brace and jump-and-land. A coach signs off each lift at each stage, bodyweight, dumbbell, then barbell, and nobody adds load to a lift that has not been signed off.
Loads are chosen so that the last repetition is still a good one. We do not test maximum lifts for anyone under sixteen, and over sixteen only with parental consent and a coach who has watched the athlete for a full term.
Every athlete completes a health questionnaire, completed by a parent, before the first session. If there is a recent injury, a heart or breathing condition, or pain during growth such as at the knee or heel, we ask for a word from the GP or physio first.
What is included
- A technique card with eight lifts, signed off stage by stage
- One coach to eight athletes at most
- No maximum testing under sixteen
- Loads chosen so the last rep is still good
- Termly reports to parents
What it costs
Part of the Developing, Performance and Senior programmes, from £130 a term. The programme finder shows the right group for an age and sport, and our safeguarding page explains how we keep young athletes safe.
Questions about strength, technique first
Is lifting safe for children?
Well-supervised strength training is widely recommended for young athletes by sports medicine bodies. Poor coaching is the risk; that is what we guard against.
My child has knee pain. Should they come?
Please ask your GP or physio first, then tell us. Some knee and heel pain in growing athletes needs rest from jumping, not more of it.
When do they use a barbell?
When the coach has signed off the lift with dumbbells. For most, around fourteen or fifteen; for some, later.
Book a free taster session.
A parent or carer books, tells us the athlete's age, sport and any health needs, and Owen or Ffion replies within a working day with a taster in the right group. Under-13s have a parent on site for the first session.