Should Young Athletes Strength Train During Their Sports Season?

Yes—young athletes should generally continue strength training during their sports season, with the program adjusted to their practices, games, and recovery needs. 

The goal is to maintain the physical qualities they worked to develop and continue making progress when their schedule allows.

For many families, the start of a season means training becomes the first thing removed from the calendar. Between practices, games, school, and travel, that decision is understandable.

But strength, speed, and power still matter once competition begins. A well-planned training program helps athletes carry those qualities through the season.

Protect the work they put in during the offseason

Athletes spend months preparing for tryouts and the start of their season. They work to get stronger, accelerate faster, jump higher, and move more efficiently.

Those improvements need continued attention. Playing a sport provides a training stimulus, but it does not necessarily maintain every physical quality developed through a structured strength and speed program.

Continuing appropriately dosed strength training helps preserve physical capabilities during the competitive season—a priority emphasized by the National Strength and Conditioning Association.

The strength and explosiveness that helped an athlete prepare for the first game are qualities we want them to have available later in the season, too.

Practices and games don’t cover every training need

Sport practice is essential. Athletes need time to develop skills, learn systems, make decisions, and work with teammates.

Strength and speed training contributes another part of their development: the physical tools they use to execute those skills.

A hockey player can spend hours skating without receiving progressive strength training. A soccer player can cover plenty of ground without consistently reaching top speed. A basketball player can practice and compete frequently while still needing targeted work on strength, landing, and deceleration.

The amount of activity alone does not tell us whether an athlete is getting the specific training they need.

That is why we consider what their sport already provides and where additional training can help.

Speed still needs attention during the season

One point we regularly emphasize at FAST is that being tired from practice does not automatically mean an athlete has trained speed effectively.

Many sport situations involve short accelerations, frequent changes of direction, or movement while handling a ball or puck. Depending on the sport, position, and practice structure, opportunities to reach true top speed may be limited.

Purposeful speed work creates opportunities for fast, high-quality efforts with enough recovery between repetitions.

During the season, we can use small doses of that work. A few well-coached efforts can give an athlete a useful speed stimulus without requiring a long session.

The amount depends on what the athlete is already doing in practices and games.

Adjust the training to fit the season

Continuing training does not mean keeping the same workload all year.

In-season programming should account for competition schedules, playing time, soreness, sleep, and overall fatigue. Youth training guidance also emphasizes considering total training volume, intensity, nutrition, and recovery when planning a program.

Practical adjustments may include:

• Reducing the number of exercises and sets.

• Keeping strength work focused and technically sound.

• Using brief speed and power work with adequate rest.

• Adjusting demanding sessions around games and tournaments.

• Reducing the workload further when recovery is limited.

A tournament week should look different from a lighter practice week. An athlete playing heavy minutes may need a different session from a teammate who has had limited playing time.

Training should support their ability to perform and recover.

Athletes who play year-round need a year-round plan

Many young athletes move directly from one season into another.

If strength and speed training happen only when they are completely out of season, structured physical development can become limited to a few short windows each year.

A year-round plan allows the emphasis to change with the schedule. Lighter periods create opportunities to build. Busy periods call for smaller doses that help maintain progress.

Planned breaks and recovery still belong in that approach. Consistency means having a plan that adapts—not training hard every week without interruption.

In-season development can go beyond maintenance

Maintaining strength and speed is valuable, especially during a demanding season. Some athletes can also continue improving.

A younger athlete learning strength-training fundamentals may improve coordination and technique. Another athlete may have enough recovery capacity to make gradual strength gains. Others may benefit most from maintaining what they have while managing a heavy competition schedule.

The right goal depends on the individual athlete.

How often should an athlete train during the season?

At FAST, we may use one focused session per week for in-season maintenance, with two sessions when the athlete’s schedule and recovery allow. Frequency is only one part of the plan; the amount and difficulty of the work matter just as much.

We also consider training already provided by the athlete’s school or team. The entire week needs to make sense together.

In-season training at FAST Athletics

At FAST Athletics in Minnetonka, we view strength and speed development as an ongoing process. Our approach considers the athlete’s age, experience, sport demands, testing, and time of year.

That means preserving offseason progress, continuing purposeful strength and speed work, and adjusting the workload as the season changes.

Have an athlete heading into a busy season? Contact FAST Athletics to discuss how strength and speed training can fit their schedule and support their development. Jayme@getfastmn.com