In-Season Strength, Conditioning, and Agility Training for Youth and High School Athletes: A Science-Backed Guide

Youth and high school athletes often face a dilemma when their sports season starts: should they continue their strength and conditioning programs, or scale back to focus exclusively on games and practices? Many choose the latter, fearing overtraining or lack of recovery. However, maintaining strength, conditioning, and agility training during the season is essential for performance, injury prevention, and long-term athletic development.

In this blog post, we’ll explore the science-backed benefits of in-season training and provide practical guidance on how to structure workouts effectively for youth and high school athletes.

The Importance of In-Season Training

1. Preventing Strength Loss
   Strength gains achieved during the off-season can diminish rapidly without maintenance. Studies show that athletes can lose up to 10% of their strength after just three weeks of inactivity (Kraemer & Ratamess, 2005). In-season training ensures that the foundation built during the off-season isn’t lost, allowing athletes to maintain or even slightly improve their physical performance during the season.
2. Reducing Injury Risk
   Consistent strength and conditioning work helps athletes maintain balanced musculature, joint stability, and neuromuscular control, all of which reduce the risk of injury. A study in the British Journal of Sports Medicine found that strength training reduces sports injuries by up to 66% (Lauersen et al., 2014). Incorporating agility and stability drills also helps improve movement mechanics, decreasing the likelihood of overuse injuries.
3. Enhancing On-Field Performance
   Maintaining high levels of speed, agility, and endurance during the season can directly impact performance. Plyometric exercises, for instance, improve explosiveness, which translates to faster sprints, quicker cuts, and higher jumps. Research published in Strength and Conditioning Journal emphasizes that agility training enhances an athlete’s ability to decelerate, change direction, and accelerate efficiently, key components of success in most sports (Sheppard & Young, 2006).
4. Long-Term Athletic Development
   For youth athletes, the sports season should be seen as part of a larger developmental process. Skipping training during the season interrupts progress toward becoming a stronger, more resilient athlete. In-season training instills discipline and builds habits that will benefit them in the long run.

Key Principles of In-Season Training

1. Prioritize Recovery

Recovery should be a cornerstone of any in-season program. The demands of games and practices mean that athletes are already under physical stress, so in-season workouts should be designed to enhance recovery rather than create additional fatigue. Strategies include:

• Reducing overall training volume and intensity.
• Ensuring adequate sleep and nutrition.
• Incorporating recovery-focused activities such as stretching, foam rolling, and mobility exercises.

2. Maintain, Don’t Max Out

The primary goal of in-season training is to maintain strength and fitness levels, not to push for major gains. This approach minimizes the risk of overtraining and ensures athletes are fresh for competition.

3. Short and Efficient Workouts

In-season training sessions should be concise and focused, lasting 30–45 minutes. This minimizes the time commitment while still providing meaningful benefits.

4. Individualized Approach

Every athlete’s needs are different. Tailor training programs based on the athlete’s position, sport, and specific strengths and weaknesses.

Workout Structure: In-Season vs. Off-Season

The type and intensity of workouts will differ between the off-season and in-season. Below is a comparison to help guide programming:

Sample In-Season Workouts

1. Strength Training (2x per week)

Focus: Maintenance of strength with reduced volume and intensity.

Workout Example:

• Warm-Up: 5–10 minutes dynamic stretches and light cardio.
• Squats: 3 sets of 4–6 reps at 70–80% of 1-rep max.
• Bench Press or Push-Ups: 3 sets of 6–8 reps.
• Deadlifts or Romanian Deadlifts: 2–3 sets of 4–6 reps.
• Core: Plank variations, 3 sets of 30–45 seconds.
• Cool-Down: Stretching and foam rolling.

2. Agility Training (1–2x per week)

Focus: Maintain explosiveness and quickness.

Workout Example:

• Ladder Drills: 3–4 rounds of forward, lateral, and crossover patterns.
• Cone Drills: T-drill or shuttle runs, 4–6 repetitions with rest between sets.
• Bounding or Skater Jumps: 3 sets of 10–12 reps.
• Reaction Drills: Partner-resisted sprints or reaction-based starts.

3. Conditioning (Integrated into Practice)

Focus: Incorporate sport-specific movements into conditioning.

Example:

• Use small-sided games, high-intensity intervals, or sprint drills that mimic game scenarios.
• Keep sessions under 15 minutes to avoid excessive fatigue.

Tips for Coaches and Parents

1. Educate Athletes
   Explain the importance of in-season training to help athletes buy into the process. When they understand that it enhances performance and reduces injuries, they’re more likely to stay committed.
2. Monitor Workload
   Track both practice and game intensity to avoid overtraining. Tools like the Rating of Perceived Exertion (RPE) scale or wearable technology can help.
3. Foster a Positive Environment
   Encourage athletes to view in-season training as an essential part of their athletic development, not a burden.
4. Focus on Quality Over Quantity
   Emphasize proper form and technique in all exercises to maximize benefits and reduce the risk of injury.

Common Myths About In-Season Training

Myth 1: It Leads to Overtraining

Properly structured in-season training enhances recovery rather than adding to fatigue. By reducing volume and focusing on maintenance, athletes can train without overtraining.

Myth 2: It’s Not Necessary for Youth Athletes

Youth athletes benefit greatly from consistent training as it builds habits and reduces injury risks. Skipping in-season training can lead to stagnation in physical development.

Myth 3: It Takes Away From Skill Development

In-season training doesn’t need to replace skill work; it complements it. Short, efficient sessions leave plenty of time for practice and games.

Conclusion

In-season strength, conditioning, and agility training are essential for youth and high school athletes. These programs maintain strength, enhance performance, and reduce injury risks while promoting long-term athletic development. By focusing on quality over quantity and prioritizing recovery, athletes can stay strong and resilient throughout the season. Coaches and parents play a vital role in encouraging consistent training and dispelling myths that discourage participation.

Remember, champions are built year-round, not just in the off-season.

References

1. Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339–361.
2. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine, 48(11), 871–877.
3. Sheppard, J. M., & Young, W. B. (2006). Agility literature review: Classifications, training, and testing. Journal of Strength and Conditioning Research, 28(5), 24–29.

By following these principles, youth athletes can maximize their potential and stay competitive throughout their season!