Offseason Training for Youth Athletes

When it comes to offseason training for youth athletes, the primary goal is simple: set them up to be in the best possible physical position for the next season. What that looks like, however, can vary greatly depending on the athlete’s age, sport, and overall needs.

At its core, offseason training should focus on improving full-body strength (think squats, presses, and other foundational lifts) and conditioning (such as endurance work, sprinting, and agility drills). These elements matter across the board, whether the athlete plays hockey, runs track, or competes in soccer. During the season, the goal is often to maintain strength with a consistent resistance training plan. The offseason, on the other hand, provides the opportunity to make meaningful improvements in physical qualities like strength, power, and conditioning without the added fatigue of competition.

That said, the “right” offseason plan depends heavily on the individual athlete.

For younger athletes (middle school and younger), playing multiple sports throughout the year is highly encouraged. This helps develop overall athleticism while also building important social skills. At this age, group training programs at local gyms or camps can be especially beneficial. These environments allow kids to learn proper movement patterns, basic strength exercises, sprinting mechanics, and coordination alongside peers their own age. Resistance training is safe for late elementary and middle school athletes when it’s supervised by an experienced professional and tailored appropriately to their stage of development.

High school athletes often have more complex schedules, as many play sports during multiple seasons throughout the year. In these cases, continuing with a consistent resistance training program—either through their school gym, a team setting, or with an independent trainer—is key. For athletes who are not in another sport during the offseason, this time should be spent progressively building strength over several consecutive months while also improving cardiovascular endurance. Working with an experienced personal trainer or consulting the school’s athletic trainer can be extremely helpful when it comes to appropriate programming.

As high school athletes begin to specialize — especially those with college aspirations — it’s also common to train in sport-specific environments. For example, a baseball player may attend a gym that focuses on throwing mechanics and arm care in addition to general strength and conditioning. This type of targeted training can help improve sport-specific qualities and increase opportunities to stand out to college coaches.

At the collegiate level, offseason training is typically guided by the school’s athletic staff and closely resembles the structured approach seen in high school programs, with clearly defined strength, conditioning, and recovery plans.

Just as important as what to do in the offseason is understanding what not to do.

First, don’t ignore an injury that lingered throughout the season. If your knee hurt all soccer season and you do nothing to address it during the offseason, you’re likely setting yourself up for problems once play resumes. Waiting until symptoms flare up again during the season is often too late.

Second, avoid year-round specialization at a young age. While competition is increasing earlier than ever, playing the same sport all year significantly raises the risk of injury. Taking even a few months away from the sport to focus on general strength and athletic development can actually accelerate performance when the athlete returns.

Finally, don’t wait until two weeks before the season starts to prepare. The athlete who spent the spring getting stronger, faster, and more conditioned will always outperform—and feel better than—the one who just started lifting right before preseason.

If you’re unsure what your offseason should look like, working with a local physical therapist can be a great starting point. A PT can help address lingering injuries, guide appropriate strength and conditioning for your sport, and assess sport-specific movement mechanics—whether that’s a baseball pitcher’s throw or a golfer’s swing—to ensure you’re truly preparing your body for long-term success.

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