Strength and Conditioning for Youth Athletes: A Coach's Programming Guide

Coaches don’t get into this for spreadsheets.

We get into it because we love watching a kid go from “I can’t” to “I did.”

But if you coach long enough, you also see the other side: sore knees that won’t go away, shoulder pain from bad push-up form, “speed training” that turns into a hamstring pull, and parents asking, “Can you help my kid get stronger… but also stay healthy?”

That’s the real job of a strength and conditioning coach in youth sports: build better athletes and protect growing bodies.

This guide will help you program strength training youth athletes the right way—simple, safe, and effective. You’ll get age-based exercise ideas, weekly schedules, real set/rep numbers, and common mistakes to avoid.

What a youth strength and conditioning coach really does (and doesn’t)

A good strength coach isn’t just a “weight room person.”

You’re a movement teacher. You’re building:

• Better basics (squat, hinge, push, pull, carry, jump, land)
• Stronger muscles and tendons over time
• Coordination and body control
• Confidence

What you’re not doing with kids:

• Maxing out 1-rep deadlifts every week
• Copying college football workouts
• Running kids into the ground “for toughness”
• Fixing every injury (that’s the medical team’s job)

If you want a simple North Star for youth athletic development, it’s this:

Move well first. Then add challenge. Then add load. Then add speed.

Safety first: what parents (and coaches) need to know about strength training youth athletes

The biggest myth I still hear is: “Lifting stunts growth.”

That idea has been studied a lot. When strength training youth athletes is coached well and progressed slowly, it’s considered safe and helpful.

A solid position statement is the American Academy of Pediatrics guidance on strength training. Another great resource is the NSCA position statement on youth resistance training.

Here’s the real safety issue: bad coaching + too much load + too soon + poor recovery.

So your safety checklist as a strength and conditioning coach should include:

• Qualified supervision (you or another trained adult watching reps)
• Technique standards (clear “pass/fail” form rules)
• Progression plan (add a little at a time)
• Recovery (sleep, nutrition, and not doing hard workouts every day)
• Communication with parents and sport coaches

And if you work with minors, don’t skip the business basics:

• Background checks and clear policies
• Facility rules and emergency plan
• Insurance (see our insurance info)

Movement screening basics for youth athletic development (keep it simple)

You don’t need a fancy lab. You need a repeatable way to spot “red flags” before loading kids up.

Think of a screen as a quick coaching check, not a medical exam.

A simple 6-move screen a strength coach can run in 10 minutes

Have athletes do these with bodyweight:

• Squat (can they keep heels down and knees tracking?)
• Hip hinge (can they push hips back without rounding?)
• Lunge (can they control knee and balance?)
• Push-up (can they keep a straight line head-to-heel?)
• Plank (20–30 seconds with good ribs-down position)
• Jump-and-stick (small jump, quiet landing, knees not collapsing)

Red flags (slow down and regress):

• Pain (stop and refer out)
• Big left/right differences
• Knees collapsing in every squat/lunge/landing
• Can’t control trunk (ribs flaring, low back arching)

If you see red flags, your job is to scale the movement:

• Smaller range of motion
• Slower tempo (3 seconds down)
• More support (TRX-assisted squat, split squat with hand support)
• Lower intensity jumps (snap downs, line hops)

How to design a youth strength training program that actually works

Most youth athletes don’t need more “stuff.” They need consistency.

A simple weekly plan done for 12 weeks beats a perfect plan done for 2 weeks.

The weekly schedule most strength and conditioning coaches can win with

For most youth athletes in-season or with busy schedules:

• 2 days/week is the minimum that works
• 3 days/week is the sweet spot for many kids in the off-season

Session length:

• Ages 10–12: 35–45 minutes
• Ages 13–15: 45–60 minutes
• Ages 16+: 60 minutes (sometimes 75 if advanced and recovery is good)

A basic session flow:

1. Warm-up (8–12 min): mobility + activation + simple movement prep
2. Skill / power (5–10 min): jumps, throws, sprint mechanics (low volume)
3. Strength (20–30 min): full-body lifts
4. Accessory + core (8–12 min): single-leg, upper back, trunk
5. Cool down (2–5 min): breathing, quick stretch, check-in

Progressive overload for youth athletic development (without wrecking them)

“Progressive overload” just means making the work a little harder over time.

For kids, that can be:

• More reps (from 6 to 8)
• More sets (from 2 to 3)
• Better form and deeper range
• Slightly more load (5 lbs at a time)
• Harder variation (incline push-up → floor push-up)

A simple rule I use:

• Add difficulty only when they “own” the movement for 2 sessions in a row.

And keep reps clean. Youth training should look smooth, not like a grinding powerlifting meet.

A simple strength training youth template (full body)

Pick 1 from each category:

• Squat pattern: goblet squat, front squat, split squat
• Hinge pattern: RDL, trap bar deadlift, hip thrust
• Push: push-up, DB bench, landmine press
• Pull: row, pull-up progression, lat pulldown
• Carry / trunk: farmer carry, suitcase carry, dead bug, side plank

Then add a small dose of:

• Jumps/lands
• Sprints (if space allows)
• Rotational med ball throws (for older kids)

Exercise selection by age group (what a strength coach should focus on)

Age isn’t perfect—maturity matters—but these buckets help you coach safely.

Strength training youth ages 10–12: bodyweight first, light load second

Goal: learn positions and control.

Priorities:

• Great squats and hinges
• Push-up and row mechanics
• Landing quietly
• Basic core control

Good exercises:

• Squat to box, goblet squat (light)
• Hip hinge with dowel, light DB RDL
• Incline push-ups, band-assisted push-ups
• TRX rows, one-arm DB row (light)
• Farmer carries with light DBs
• Jump-and-stick, low pogo hops

Sample 2-day plan (10–12 years old)
Keep it fun, keep it moving, stop sets with 2 reps “in the tank.”

Day A

• Warm-up: 2 rounds
  • 10 jumping jacks
  • 6 bodyweight squats
  • 6 hip hinges with dowel
  • 20-sec bear crawl
• Jump-and-stick: 3 x 3
• Goblet squat: 3 x 8 (light, perfect form)
• Incline push-up: 3 x 6–10
• DB row: 3 x 8/side
• Farmer carry: 4 x 20 yards
• Side plank: 2 x 20 sec/side

Day B

• Warm-up: 2 rounds
  • 10 skips
  • 6 reverse lunges
  • 8 band pull-aparts
  • 20-sec plank
• Pogo hops: 3 x 10
• Split squat (bodyweight or light DB): 3 x 6/side
• Hip hinge (light DB RDL): 3 x 8
• Tall-kneeling med ball chest pass: 3 x 5
• Suitcase carry: 4 x 15 yards/side
• Dead bug: 2 x 6/side

Load guidance: if form breaks, the weight is too heavy. Simple.

Youth athletic development ages 13–15: build strength habits and introduce barbells

Goal: strength foundation + controlled intensity.

This is where many athletes can learn barbell basics if they’ve earned it with movement quality.

Priorities:

• Add structured strength work (still full-body)
• More single-leg strength (knee and hip control)
• Pulling strength and upper back (posture, shoulder health)
• More intentional sprint and jump work (low volume, high quality)

Good exercises:

• Trap bar deadlift (often easier to learn than straight bar)
• Front squat or goblet squat (then back squat later if appropriate)
• DB bench or push-up variations
• Pull-up progressions, lat pulldown, chest-supported row
• Copenhagen side plank (easy version), Pallof press
• Med ball throws (scoop toss, rotational)

Sample 3-day plan (13–15 years old)
About 50–60 minutes. Keep rest 60–90 seconds on main lifts.

Day 1 (Strength A)

• Jump-and-stick: 3 x 3
• Trap bar deadlift: 4 x 5
• DB bench press: 3 x 8
• Chest-supported row: 3 x 10
• Split squat: 3 x 6/side
• Farmer carry: 4 x 25 yards

Day 2 (Strength B)

• Sprint mechanics (A-skip + 2 x 10-yard accelerations)
• Front squat (or goblet): 4 x 6
• Pull-up progression: 4 x 4–8 (band or eccentric)
• DB RDL: 3 x 8
• Pallof press: 3 x 10/side
• Calf raises: 3 x 12 (yes, calves matter)

Day 3 (Strength C)

• Med ball rotational throw: 4 x 4/side
• Hip thrust: 4 x 8
• Landmine press: 3 x 8/side
• One-arm DB row: 3 x 10/side
• Reverse lunge: 3 x 6/side
• Side plank: 3 x 20–30 sec/side

Progression example (trap bar deadlift):

• Week 1: 4x5 @ “easy”
• Week 2: add 5–10 lbs, same sets/reps
• Week 3: add 5–10 lbs
• Week 4: keep weight, aim for faster clean reps (or deload slightly)

Strength and conditioning coach programming ages 16+: full program with real strength work

Goal: get strong, get powerful, stay durable.

At this age, many athletes can handle:

• Heavier loads (still with good form)
• More total volume
• More specific work based on sport needs

Priorities:

• Strength + power (jumps, sprints, Olympic lift variations if coached well)
• Posterior chain (glutes/hamstrings/back)
• Shoulder health (upper back, external rotation, smart pressing)
• Conditioning that matches the sport (not random punishment)

Good exercises:

• Back squat or front squat
• Trap bar or barbell deadlift (depending on athlete)
• Bench press (if shoulders tolerate it) or DB bench
• Rows, pull-ups, face pulls
• Nordic hamstring progression (careful dose)
• Sled pushes/drags

Sample 3-day plan (16+ years old, off-season)

Day 1

• Box jump: 4 x 2
• Back squat: 5 x 3
• Bench press: 4 x 5
• Barbell row: 4 x 6–8
• RDL: 3 x 6
• Suitcase carry: 4 x 30 yards/side

Day 2

• 10-yard starts: 6 reps (full rest)
• Trap bar deadlift: 5 x 3
• Pull-ups: 4 x max quality (leave 1–2 reps in reserve)
• Split squat: 3 x 8/side
• Hamstring curl or Nordic progression: 3 x 6
• Pallof press: 3 x 12/side

Day 3

• Med ball throws (scoop + rotational): 5 x 3 each
• Front squat: 4 x 5
• DB incline press: 3 x 8
• Chest-supported row: 3 x 10
• Hip thrust: 3 x 8
• Calf + tib raises: 2–3 x 12–15

Conditioning add-on (2x/week, short and sharp):

• Sled pushes: 6 x 15 yards, rest 60–90 sec
  OR
• Tempo runs: 8–10 x 100 yards @ easy pace, walk back

Second scenario: programming youth athletic development in-season vs off-season

Here’s where a lot of coaches get stuck.

The kid is already practicing 3–5 days/week. Games on weekends. Maybe they play two sports. Parents still want strength work.

In-season: keep strength, cut fatigue

In-season goal: maintain strength and reduce injury risk.

• Lift 1–2x/week
• Keep volume low, intensity moderate
• Avoid crushing legs 48 hours before games

In-season 2-day template (any high school athlete)

• Day 1: squat or trap bar deadlift 3 x 3–5, press 3 x 5, row 3 x 6–10, carries
• Day 2: hinge 3 x 5–6, single-leg 2–3 x 6, pull-ups/rows, trunk

Off-season: build the base

Off-season goal: gain strength, muscle, and power.

• Lift 3x/week
• Add a little more volume
• Build sprint/jump skills
• Add conditioning that matches the sport

If the athlete plays multiple sports year-round, you may never get a true off-season. In that case, rotate focus:

• 6–8 weeks “strength focus”
• 4 weeks “speed/power focus”
• 1 lighter week every 4–6 weeks

Practical examples with specific numbers (different athletes, different plans)

Example: 11-year-old soccer player (new to training)

• Schedule: 2x/week
• Goal: coordination, basic strength, landing mechanics
• Loads: mostly bodyweight + light DBs (5–15 lbs)

Progress goal in 8 weeks:

• Push-up: incline → floor for 3 x 6
• Goblet squat: 3 x 10 with 15–25 lb DB (only if form is great)
• Farmer carry: 4 x 20 yards with 15 lb DBs

Example: 14-year-old baseball player (wants throwing velocity)

• Schedule: 3x/week
• Goal: total-body strength + rotational power + shoulder health
• Keep throwing volume in mind (don’t crush pressing volume)

Key weekly targets:

• Rows/pulls: 2–3x the volume of pressing
• Med ball throws: 20–30 total quality throws/week
• Lower body strength: trap bar deadlift or front squat 4 x 5 once/week

Example: 17-year-old basketball player (knee pain history)

• Schedule: 2–3x/week
• Goal: stronger hips/quads, better landing, tendon-friendly loading

Key choices:

• Split squats and step-downs: 3 x 6–8/side
• Isometric holds (wall sit or split squat ISO): 3 x 20–30 sec
• Controlled jumps: 3–5 sets of 2–3 reps, stop before form breaks
• Sled drags (backward): 6 x 20 yards (great for knees)

If pain is sharp or getting worse, refer out to a qualified clinician. Your job is training, not diagnosing.

Common mistakes strength coaches make with youth athletes

Treating kids like mini adults

Kids aren’t just smaller college players. They need more teaching, more patience, and often less volume.

Chasing fatigue instead of skill

If the workout leaves them wrecked but their squat still looks messy, you didn’t win.

Skipping pulling and trunk work

A lot of young athletes press too much and pull too little. Build backs. Build core control. Shoulders and knees will thank you.

Progressing load before earning range and control

If they can’t hinge without rounding, don’t deadlift heavy. If they can’t land quietly, don’t add more jump height.

No plan for recovery

Sleep and food matter. If a kid sleeps 6 hours and eats like a bird, the program has to match reality.

The CDC physical activity guidelines for children are a good reminder: kids need regular movement, but they also need balance.

How to run your youth strength and conditioning program (step-by-step)

Start with a simple intake

Ask:

• Age, sport, position
• Current schedule (practices, games, other training)
• Injury history and current pain
• Equipment access (if remote or small facility)

Screen the basics

Use the 6-move screen above. Take notes. Pick 1–2 focus points (not 10).

Pick 2–3 training days and protect them

Consistency beats intensity.

If they can only train twice:

• Make both days full-body
• Hit squat/hinge/push/pull/carry each day

Write the program in 4-week blocks

Keep it simple:

• Weeks 1–2: learn movements, moderate reps (6–10)
• Week 3: add a set or small load
• Week 4: slightly lighter (or same load, fewer sets) to feel fresh

Use “quality rules” for every set

Examples:

• Stop the set if form breaks
• Leave 1–3 reps in reserve (don’t grind)
• Jumps must be quiet landings or you reduce height

Track just a few numbers

You don’t need a fancy app. Track:

• Attendance
• Top set load for 1–2 main lifts
• Reps on pull-ups/push-ups
• Notes on pain, soreness, energy

Communicate with parents in plain language

Parents want two things:

1. Their kid is safe
2. Their kid is improving

Send a short update every 4 weeks:

• What we worked on
• What improved
• What’s next

If you need help setting up the business side (policies, waivers, insurance), start with our getting started guide.

Bottom line: key takeaways for strength training youth athletes

• A youth strength and conditioning coach is a movement teacher first.
• Strength training youth athletes is safe when you coach form, progress slowly, and manage fatigue.
• Train 2–3x/week, mostly full-body, with simple progressions.
• Use age-appropriate focus:
  • 10–12: bodyweight + light resistance, lots of skill
  • 13–15: build strength habits, introduce barbells when ready
  • 16+: full program with real strength and power work
• Don’t chase exhaustion. Chase clean reps, better control, and steady progress.
• When in doubt: regress, simplify, and protect the athlete’s confidence.