Full OTA Youth Training Program
If you have a little athlete between the ages of 6 and 9, you probably want to set them up for long-term success—but where do you start? I’ve put together a Youth Training Checklist that breaks down exactly what your child needs to develop their skills, improve movement, and stay engaged in a fun, effective way. Follow these 5 key training principles, and you’ll be laying the foundation for their future athletic success! 1️⃣ How Often Should They Train? One of the biggest misconceptions parents have is that “training” means intense workouts or weightlifting. At this age, we’re not focusing on heavy strength training—instead, we’re introducing structured movement in a way that’s engaging and developmentally appropriate. Here’s the ideal breakdown: ✔️ 1-3 days per week of structured training—This could include movement drills, basic strength patterns, and speed or agility work. Think of it as guided play rather than a strict workout. ✔️ 2-4 days per week of playing sports—Encourage them to try different sports! Exposure to a variety of movements helps with overall skill development and prevents burnout. At this stage, it’s all about exploration and movement—help them develop coordination, body awareness, and confidence through play! 2️⃣ Speed, Agility & Explosive Movement Your child’s ability to move quickly and efficiently starts now. That’s why 1-3 of their training days should include fast, explosive movements. The key is to keep it light and make it fun! 💨 Speed & agility drills – Running, sprinting, cutting drills, and direction changes improve coordination. Play tag, set up obstacle courses, or use cones for fun movement challenges! 🦘 Jumping exercises – They should be jumping consistently! Have them practice vertical jumps, broad jumps, lateral hops, and single-leg jumps to develop explosive power. 🎯 Throwing exercises – Throwing helps build upper-body power and coordination. Med balls, bean bags, or even just tossing a ball can be great. Have them throw with both hands and one hand to challenge their movement patterns. These natural, playful movements build strong, agile athletes without making it feel like a chore! 3️⃣ Resisted Fundamentals – Building Strength Safely Strength development at this age should be age-appropriate and focus on bodyweight movements first. The goal is to teach proper movement patterns and build a foundation before adding any external resistance. 🏋️♂️ Fundamental movement patterns every child should practice: ✔️ Squats – Builds leg strength and proper posture. ✔️ Lunges – Develops balance and coordination. ✔️ Push & pull movements – This includes push-ups, pulling against resistance bands, or light dumbbell presses (if appropriate). ✔️ Bending & rotational movements – Encourages core strength and injury prevention. If your child is ready, you can gradually introduce light resistance with medicine balls, dumbbells, or kettlebells—but only if they demonstrate proper form first! 4️⃣ The Power of Competition & Gamification One of the biggest challenges at this age is keeping kids engaged. That’s why it’s crucial to gamify their training and teach them how to compete in a fun, healthy way. 🏅 Turn drills into games – Race against the clock, challenge them to beat their best score, or introduce friendly competitions with siblings or friends. 🔥 Teach grit & resilience – Help them understand that losing or struggling is part of the process. How do they respond when they’re behind? How do they handle mistakes? 🎯 Encourage problem-solving – Give them physical challenges that require strategy, like navigating an obstacle course or figuring out a movement puzzle. By making training exciting and competitive, you’re not only building better athletes—you’re instilling life skills like perseverance, teamwork, and confidence. 5️⃣ How to Structure Their Weekly Plan If you can check off all five of these training components throughout the week, you’ll be setting your child up for long-term athletic success. 📆 A sample weekly plan might look like this: ✅ 1-3 days of structured training (agility, jumping, strength fundamentals) ✅ 2-4 days of sport-specific play (team practice, pick-up games, or skill work) ✅ Daily movement & free play to keep them active Parents, need help structuring this into a weekly or monthly plan? If you want to make sure your child is developing properly while still having FUN, click the link below to learn more! ⬇️
