Our Programs: Youth Physical Conditioning

Public health guidelines recommend that children and adolescents accumulate at least 60 minutes of moderate to vigorous physical activity every day. Unfortunately, this is not the case for all youth in Quebec.

As professionals working in the sports field, we must encourage an active lifestyle from an early age. A child's lifestyle is influenced by their family, friends, and environment. Youth who don’t have the opportunity to develop key physical skills in childhood may find it more difficult to participate in sports with confidence and intensity later in life. Studies show that sedentary youth are more likely to become overweight, which can lead to chronic disease in adulthood. On the other hand, children who have a positive relationship with physical activity are much more likely to remain active throughout their lives.

From a youth athletic development perspective, we promote a multidisciplinary approach. We encourage children to try various sports rather than specialize too early. This allows young athletes to develop multiple motor skills based on the demands of each activity. As they grow older, they may gradually choose a specific sport if they wish to pursue a higher level. That said, general physical preparation comes first, and it complements the sports they already play. The goal is to support optimal development toward performance while reducing the risk of long-term injury. We focus on mastering the basics: running, throwing, or changing direction effectively.

As youth approach their growth peak (which varies for each person), we adapt our training programs to include sport-specific movements. It’s all about progression, with a careful and intelligent approach to planning. Physical preparation should work on flexibility, strength, speed, coordination, balance, proprioception, and cardiovascular fitness. Early gains are primarily neuromuscular, so proper technique is essential and should ideally be supervised by a specialist.

Muscle gain depends largely on hormonal stages, while studies show that resistance training improves bone density in young athletes. It's a myth that strength training stunts growth.

Even though youth physical preparation is well researched and documented, it must be done with respect for each athlete’s development. As health professionals, we know that we can't control factors like genetics. We therefore aim for a more individualized approach, tailored to each young person’s pace. A personalized program also enhances understanding of techniques, with the goal of optimizing movements and transferring them effectively to the field.

In short, the role of a strength and conditioning coach is to ensure that training is beneficial for the athlete’s health in both the short and long term. Parents can greatly support their child by giving them the chance to explore several sports. It’s a team effort to ensure the young athlete feels supported and encouraged, without the pressure to perform.