I have had the privilege to teach and train athletes from 9 years old to the professional level and the big question I get from parents of youth athletes is how soon can a child start training and specialize in one specific sport? The "sooner the better" attitude is a result of being distracted by thoughts of their child having a professional career and a hefty pay check. It's a scary truth that some, not all, parents have this on their minds due to the fact that little Jimmy and Suzy are the best on the court or field in youth organized sports. This thinking in combination with parents who are putting too much pressure on their son or daughter to compete and succeed is a recipe for BURNOUT! We quickly forget how sport is a laboratory for life. It teaches kids responsibility by making sure they bring the necessary equipment both to practice and games. Each sport has a particular set of rules to follow. It teaches them cooperation and teamwork by having them work together toward a common goal. It allows them to develop their social personality by meeting new kids and develop new friendships. Sport strengthens character by emphasizing a strong work ethic and by developing good work habits. It teaches them the importance of communication among their teammates in a competitive environment which is similar to what we adults face in the work setting every day. There is not one of the listed qualities that I do not use on a daily basis at home, work, or in relationships. Learning to use these skills efficiently is critical in building good character and part of growing up. This is why the experience of participating in sport should build some of the best memories of a child's life and strength their life skills.

When can my son or daughter start organized sport?
There are some great sports to start your children in as early as 5 years old. Sports like soccer, hockey, and gymnastics are excellent for motor skill development but more importantly you get the socialization aspect in a team environment. I list these sports because of the energy demands and the physically enriched skills that they challenge kids with. All these sports are great physically, but I highly encourage that as the seasons change your son or daughter should change the sport they participate in as well. This gives them variety and an opportunity to work on developing different motor skills which helps to balance their physical abilities. A major issue with specializing in one particular sport too soon is that the repetition of one anatomical movement over a period of years and years causes injury. Research from some of the best pediatricians has shown that a little league pitcher who learns to throw a curve ball effectively and does this motion too many times over the course of his early career will put major amounts of stress on the elbow joint. Unfortunately this stress can result in tendons at the elbow being damaged and then the infamous "Tommy John" corrective surgery to return the joint to normal function. This surgery is common among many major league pitchers due to years of stress and breakdown. Many times the young pitcher who throws an effective curve ball is winning a lot of games and the coach and or parents may put stress on them to pitch on too short rest because they want a championship. We as parents and coaches should never put that stress on a child because we want a trophy for the mantle. We need to support their participation and help our children experience the many different positions there are in sport. The thought of specialization should come as a freshman or sophomore in high school. This is not too late by any means because if they truly love a sport they will constantly ask to participate in it, and the multi-sport experiences they have had for many years will make them a better athlete, not a one dimensional player.

When can they start training?
As a strength and conditioning coach at the professional level I define a clear line as to when I work with youth athletes in a training setting. I have strong feelings about when they should start as a result of my educational background and coaching experiences. You must take into consideration the athlete's age, maturity level, and injury history.
Training can begin with a mature fourteen year old with the focus on weightroom education, proper technique, and forming good work habits. When adolescent age kids begin training it is mainly for cosmetic reasons and not performance reasons. The educational process needs to teach the athletic benefits of a workout, not how good you will look after training.
The weightroom can be a dangerous place for children if not properly supervised. This is why it is vital to teach proper spotting techniques, safety rules that need to be used when handling a piece of equipment, no horseplay in the room, and putting equipment in it's place when finished with it. This teaches responsibility and safety so that the experience in the gym is a good one.
As a strength coach or personal trainer to a young athlete if you can teach them never to compromise their technique when training they will see themselves make huge improvements every year. From an injury prevention standpoint, proper technique in training will allow an athlete to stay healthy throughout the season and make proper strength gains. The biggest mistake which could injure a child and negatively effect performance is using too much weight. An athlete should focus on the amount of weight they use only after two full years of participation in an organized strength program or as a junior or senior in high school. At this point they now are beginning to master simple exercises, bones are beginning to calcify, and the tendon structures among joints are building integrity.

The 2:00 minute drill (closing remarks)
The best training for a child under 13 years old is good old fashion "play". We forget the motor development benefits that running, jumping, skipping, throwing, rolling, and climbing give our kids. Kids' need all of the motor experiences listed so that the brain can refine motor patterns as they grow to help improve movement efficiency and athletics ability. If we let our children sit in front of the TV playing "play station" we are encouraging an unhealthy lifestyle and limit their natural physical development. The main goal is to get them out and playing and not to worry about specializing or a regimented training program until they are in high school. The more sports they participate in the better and the more support you can give them in sports they like will help provide a positive athletic experience for your children.

Written by:
Mike Potenza
Strength and Conditioning Coordinator for the San Jose Sharks