After-School Youth Sports Performance Training

For parents who want safe, science-backed training that helps kids move well, play better, and stay healthy

Why parents choose structured performance training after school

Between club practices, PE, and schoolwork, many kids are busy yet still miss the fundamentals that build durable athletes: quality movement, progressive strength, sprint mechanics, agility, mobility, and recovery habits. A purpose-built after-school program closes that gap. When sessions are properly designed and supervised, resistance and speed training for children and teens is safe, highly effective, and linked to better performance, fewer injuries, stronger bones, and higher confidence [1, 2, 3].

What kids gain

• Better movement qualityWe teach landing, deceleration, cutting, change of direction, and sprint mechanics. These skills reduce “bad reps” at practice and support efficiency across sports [1, 4].

• Strength and power that transfer to sportAge-appropriate resistance training improves jump height, acceleration, and agility, not just weight-room numbers [1, 3].

• Lower injury riskNeuromuscular warm-ups and strength of the hips, hamstrings, and trunk are associated with fewer ACL and lower-extremity injuries in youth athletes [4, 5, 6].

• Health and resilienceTraining during growth supports bone mass, cardiometabolic health, healthy body composition, and self-efficacy [1, 3, 7, 8].

• Confidence and enjoymentKids who feel competent at fundamental skills enjoy sport more, tend to stay active longer, and experience less burnout [1, 9].

Our training philosophy

We use evidence-informed long-term athletic development models that match training to each child’s stage of growth and maturation rather than a one-size plan by age or grade [10, 11]. We monitor for rapid growth spurts, also called peak height velocity, and adjust volume, landing loads, and exercise choices accordingly to protect tissues that are adapting quickly [12].

The five pillars we train each week

1. Movement prep and activation: Dynamic mobility, balance, core control, and landing patterns set the tone for safe, crisp movement [4, 6].

2. Speed and agility: Short sprints, acceleration mechanics, deceleration and cutting drills, and reaction work. Quality reps over quantity.

3. Strength and power: Bodyweight and light external resistance for squats, hinges, pushes, pulls, carries, and medicine ball throws. We progress when technique is rock solid, not just when the calendar says so [1, 2].

4. Athletic conditioning: Age-appropriate intervals that build game-speed repeatability without grinding kids down.

5. Recovery habits: Sleep, hydration, and fueling education for both athletes and parents. Small habits pay big dividends in performance and injury reduction [13, 14, 15].

Safety first

• Coaching and supervisionCertified coaches cue technique and manage work-to-rest ratios. Research shows supervised youth resistance training is relatively safe and effective, and it does not damage growth plates when done properly [1, 2].

• Injury-prevention warm-upsWe use proven neuromuscular warm-up frameworks that have reduced youth injury rates and health care costs in controlled trials [5, 6, 16, 17].

• Smart progressionLoad, jump counts, and sprint volume scale to the athlete’s skill, size, and training age. We adjust during growth spurts.

• Balanced developmentWe encourage multi-sport participation and unstructured play. Early single-sport specialization raises overuse and burnout risk and is not required for long-term success [9].

What a typical 60-minute session looks like

1. Arrival and readiness check 5 minutesHydration, shoe check, quick status of soreness and sleep.

2. Movement prep 10 minutesDynamic warm-up, landing mechanics, mobility and activation.

3. Speed or power block 15 minutesShort sprints, accelerations, plyometrics with strict landing quality.

4. Strength block 20 minutesTechnique-first full-body training using bodyweight, bands, dumbbells, kettlebells, and medicine balls.

5. Conditioning finisher 5 minutesLow-impact intervals that build repeat sprint ability.

6. Cool down and education 5 minutesBreathing, mobility, and one quick takeaway for the week.

How often should my child train

Two to three sessions per week is a sweet spot for most youth athletes. Consistency beats intensity. Research across youth programs shows that steady, supervised participation drives the biggest gains in performance and injury resilience [1, 3, 5].

Parent FAQ

Is lifting safe for kidsYes when it is taught and supervised. Position statements from leading medical and strength organizations support youth resistance training with appropriate coaching, technique, and progression [1, 2].

My child already practices four days a week. Will this be too muchOur sessions are built to complement sport, not compete with it. We focus on the qualities that practice often misses such as sprint mechanics, landing control, and balanced strength. We monitor total workload and adjust during games and tournament weeks.

What about ACL preventionNeuromuscular warm-ups that teach proper landing, hip and trunk control, and single-leg balance are associated with significantly fewer knee injuries in youth. We integrate these elements every session and teach teams how to use them on their own [4, 5, 6, 16].

How important are sleep and nutritionVery. Teens who sleep less report higher injury rates, and basic hydration and fueling habits support performance, mood, attention, and recovery at school and practice [13, 14, 15].

Does my child need a specific sport planBefore puberty we emphasize broad physical literacy and fun while learning universal athletic skills. Sport-specific drills layer in gradually. This approach supports performance without the overuse risks that come with early specialization [9, 10, 11].

What parents can expect from us

• A welcoming environment that values effort, great attitudes, and coachability

• Small groups for safe supervision and lots of quality reps

• Clear communication with parents about progress and goals

• Collaboration with school coaches and club teams to support the whole athlete

Ready to get started

Book a free movement screen. We will assess sprint form, landing mechanics, mobility, and age-appropriate strength, then map a plan that fits your child’s schedule and sport goals.

Areas Serviced

Dallas, Fort Worth, Arlington, Irving, Grand Prairie, Plano, Frisco, McKinney, Carrollton, Lewisville, Grapevine, Southlake, Coppell, Flower Mound, Richardson, Addison, Allen, Keller, Colleyville, Euless, Hurst, Bedford, North Richland Hills, Mansfield, Cedar Hill, DeSoto, Duncanville, The Colony, Little Elm, Prosper, Wylie, Rowlett, Rockwall, and surrounding communities across DFW.

References

[1] Faigenbaum AD, et al. Youth resistance training, updated position statement from the National Strength and Conditioning Association. J Strength Cond Res. 2009. PubMed

[2] American Academy of Pediatrics. Resistance Training for Children and Adolescents. Pediatrics. 2020, reaffirmed 2024. Pediatrics Archives

[3] Myers AM, et al. Resistance training for children and adolescents, benefits and program design considerations. Curr Sports Med Rep. 2017. PMC

[4] Sugimoto D, et al. Compliance with neuromuscular training and ACL injury risk. Am J Sports Med. 2012. PubMed

[5] Sugimoto D, et al. Critical components of neuromuscular training to reduce ACL injuries in female athletes, meta-regression. Br J Sports Med. 2016. PubMed

[6] Rössler R, et al. The 11+ Kids warm-up reduces injury risk and health care costs in 7 to 12 year old players. Br J Sports Med. 2019 and related trials. British Journal of Sports Medicine

[7] Specker B, et al. Does exercise during growth increase bone mineral content and density, systematic review and meta-analysis. 2015. PMC

[8] Agostinete RR, et al. Beneficial effects of resistance training on adolescent bone, narrative review. 2024. PMC

[9] Brenner JS, AAP Clinical Report. Sports specialization and intensive training in young athletes. Pediatrics. 2016. PubMed

[10] Lloyd RS, et al. Position statement on youth resistance training, 2014 International Consensus. Br J Sports Med. 2014. PubMed

[11] Lloyd RS, Oliver JL, et al. Long-term athletic development, a pathway for all youth, Part 1. 2015. PubMed

[12] Jones S, et al. Developmental changes and peak height velocity considerations in youth athletes. 2018. PMC

[13] Milewski MD, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014. PubMed

[14] Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance, Joint Position Stand of the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM. 2016. PubMed, JandOnline

[15] McDermott BP, et al. National Athletic Trainers’ Association Position Statement on fluid replacement for the physically active. J Athl Train. 2017. NATA

[16] Pomares-Noguera C, et al. Four weeks of FIFA 11+ Kids improves physical performance in youth soccer players. Front Pediatr. 2018. Frontiers

[17] Ramos AP, et al. FIFA 11+ Kids reduces overall and serious injuries in children. J Orthop Surg Res. 2024. BioMed Central