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Writer's pictureJames Donnelly

Busting Myths: 10 Common Misconceptions about Strength Training For YOUTH Footballers

Updated: Nov 14, 2024


Over the past decade it has become increasingly clear that strength and conditioning plays a vital role in achieving and sustaining high performance at the elite level of any sport. However, several misconceptions often cause hesitation when it comes to applying it within football, especially at youth level.


Below, I’ll address some of the most common concerns and myths to provide some clarity and peace of mind for both players and parents who are considering implementing a strength and conditioning plan.


Concern 1: Risk of Injury


Misconception: Strength training is dangerous for young footballers and can lead to injuries.


Reality: Under professional guidance, strength training is safe for youth footballers of all ages and offers key benefits like increased power, speed, stability, endurance, and injury resilience. Strengthening muscles, tendons, and ligaments not only reduces the risk of injuries such as ankle sprains, hamstring strains, shin splints, and ACL tears, but also helps players perform technical skills with better balance, speed, and control. With proper form, gradual progression, and appropriate loads, it builds stronger, more durable football athletes whilst enhancing overall technical performance.


Concern 2: Stunted Growth


Misconception: Resistance training can stunt a young player's growth.


Reality: The myth that strength training stunts growth comes from outdated observations of short-statured weightlifters, but this is more about genetics and body type selection in the sport than the effects of training.


Numerous scientific studies, including research from the American Academy of Pediatrics, have shown that properly designed strength training can actually increase bone density, support healthy musculoskeletal development, and does not inherently increase the risk of growth plate damage. More on this below.


Concern 3: Damaging Growth Plates


Misconception: Strength training damages growth plates, leading to permanent injury.


Reality: Growth plates are areas of cartilage near the ends of long bones where growth occurs. While injuries to growth plates can happen, they are not unique to strength training and can even occur from playing sports like football with repeated poor movement patterns or excessive training loads. The real risk arises from using inappropriate resistances, training loads or poor technique.


A well-structured programme that emphasises building a solid foundation of strength, progressive overload, correct technique, and level-appropriate exercises significantly reduces this risk. As noted earlier, scientific evidence shows that strength training, when focused on quality movement and gradual progression, actually supports joint health and bone development in young footballers.



Concern 4: Lack of Benefits for Young Athletes


Misconception: Strength and conditioning isn't beneficial for players until they're older.


Reality: On the contrary, early exposure to strength and conditioning offers significant long-term benefits. During childhood and adolescence, the body undergoes rapid neuromuscular development, making this an ideal time to introduce training that enhances motor skills, coordination, and strength. Research consistently shows that early strength-based training builds a foundation for athletic performance, increases injury resistance, and accelerates skill acquisition—key factors for success in football.


A study by Myer et al. (2013) in ACSM's Health & Fitness Journal compared young athletes who engaged in structured strength and conditioning programmes with those who focused solely on sport-specific activities. It found that children as young as 7 who participated in strength training showed greater improvements in physical performance and significantly reduced injury risk compared to their sport-only counterparts.



By adulthood, athletes who began strength training early reached higher levels of physical performance, including superior strength, speed, coordination, and injury resilience, compared to those who relied solely on sport-specific training. This provided a stronger foundation for long-term athletic success.


This aligns with the Youth Physical Development (YPD) model by Lloyd and Oliver (2012), which emphasises the importance of training during specific stages of development to maximise potential. The YPD model highlights how introducing strength training during early neuromuscular development not only enhances short-term performance but also supports long-term athletic capability by optimising motor skills, strength, and injury resilience. Early, structured training based on this model helps athletes reach their full potential, laying the groundwork for success both in the present and as they progress into adulthood.



Concern 5: Focus on Heavy Weights


Misconception: Strength training means lifting heavy weights.


Reality: Strength training for young footballers should start with building a solid foundation of strength, stability, and range of movement, primarily through bodyweight exercises. The focus here is on controlled movements, light resistance, and functional compound exercises.


However, some bodyweight exercises may actually be more challenging than weighted alternatives. For example, a light dumbbell shoulder press may be easier for a young player to perform than a bodyweight shoulder press-up, and a light dumbbell chest press can be more manageable than a full bodyweight press-up. This highlights the importance of adjusting the load to the player’s strength level to ensure proper development and technique.


Once a solid foundation has been established, players can be guided through the force-velocity curve to develop different athletic qualities like strength, power, and speed. This involves progressively introducing more load or complexity depending on the exercise. By gradually increasing resistance and adjusting the speed and force applied in exercises, young footballers can optimise strength gains while improving overall athletic performance.


Concern 6: Gender Differences


Misconception: Strength training is better suited for boys than girls.


Reality: Both male and female athletes benefit equally from strength and conditioning, and biological differences do not require entirely different training approaches. However, there are key considerations when working with male and female athletes:


  1. Muscle Mass and Strength Development: Males typically experience a greater increase in muscle mass and strength during puberty due to higher testosterone levels. While females also gain muscle strength, the extent of muscle growth is usually less pronounced. Despite this, females can make significant strength gains, and the focus should be on individual progress rather than gender.


  2. Injury Risk: Female athletes, particularly in sports like football, are at a higher risk of ACL injuries due to anatomical differences (such as wider hips leading to a greater Q-angle), hormonal fluctuations, and movement patterns. Strength and conditioning programmes for young female athletes should emphasise exercises that strengthen the muscles around the knee, improve hip stability, and correct movement mechanics to reduce this risk.


  3. Hormonal Influence: Hormonal fluctuations in females, particularly during the menstrual cycle, can affect performance, recovery, and injury susceptibility. While this doesn’t necessitate major changes in training, being aware of these fluctuations and adjusting intensity or recovery as needed can benefit female athletes.


  4. Lower Body Strength: Female athletes may need a greater emphasis on developing lower body and core strength, as research suggests they are more likely to rely on quadriceps-dominant movement patterns, which can increase injury risk. Balanced training that strengthens the glutes, hamstrings, and core is essential.


The key point is that training programmes should be tailored based on individual needs, development, and goals rather than strictly on gender. Both males and females can benefit from similar strength and conditioning principles, with adjustments made to address specific risks, such as ACL injury prevention for females, or to support individual progress and development.



Concern 7: Interference with Skill Development


Misconception: Strength training will take time away from technical skill development and hinder progress.


Reality: When properly integrated, strength training enhances technical skill performance rather than hindering it. A well-rounded footballer needs more than just technical ability—they require the physical capacity to consistently apply those skills under pressure. Increased strength, stability, power, and mobility directly improve a player's ability to execute skills like passing, dribbling, and shooting with more power, accuracy, and control.


Take the example of a player performing a volley. If you remove the ball from the equation, the quality of the strike depends on several physical factors: how well the player maintains balance throughout the movement, their mobility and flexibility to optimally position their body for a clean strike, and their ability to generate power while stabilised on one leg. Without sufficient strength and stability, even well-honed technical skills can falter under physical strain.


Strength and conditioning also develop attributes like agility and coordination, which help players maintain control of the ball and execute technical skills at higher speeds, with greater precision. Improved core strength and stability lead to better body control, allowing players to perform complex movements more efficiently and with reduced risk of injury.


The key is to integrate strength and conditioning alongside technical training to unlock a higher level of performance. By building the physical foundation, players can enhance their technical abilities and perform consistently at a high standard, especially under match conditions where strength, balance, and power play a crucial role in executing technical skills under pressure.


Concern 8: Overemphasis on Aesthetics


Misconception: Strength training is all about muscle size and appearance.


Reality: The focus for youth footballers should be on developing functional strength and power, rather than solely training for muscle mass or aesthetics, as many gym-goers do. There is a clear distinction between these two approaches. For footballers, the primary goal is to improve speed, agility, balance, power, and injury resilience—qualities that directly enhance performance on the pitch.


That said, when a player trains to increase their athleticism, and pairs it with proper nutrition, a natural by-product is often a leaner, more athletic physique. This is a win-win for players who may be interested in aesthetics, as it can also boost self-confidence, which in turn can positively influence their performance on the pitch.


While aesthetics may hold some importance for certain players, it should not—and need not—be the central focus. The primary objective of a footballer’s training is to enhance athleticism and on-pitch performance. Achieving a more athletic look can be a beneficial side effect, but improving football-specific attributes must always remain the priority.


Concern 9: Neglecting Recovery


Misconception: More training leads to better performance


Reality: While training is essential, real progress occurs during recovery. It’s during rest that the body adapts—muscles repair, endurance improves, and strength is built. Recovery is crucial for all players, but fitter athletes recover faster between training sessions and matches. Improved cardiovascular function and muscle efficiency enable higher-conditioned players to train and play at greater intensity with less fatigue than less conditioned athletes.


However, rest alone isn’t enough. Proper nutrition plays an equally vital role in the recovery process. Without adequate fuel, even with sufficient rest, the body cannot repair itself optimally, limiting strength gains and endurance improvements. Protein is essential for muscle repair, carbohydrates replenish energy stores, and healthy fats support overall recovery. Micronutrients like vitamins and minerals further aid in muscle function and recovery processes.


A lack of proper nutrition will impair recovery, leading to fatigue, slower progress, and increased injury risk. Just as rest allows the body time to heal, nutrition provides the building blocks for that healing to take place. Prioritising both recovery and nutrition ensures players stay fresh, motivated, and ready to consistently perform at their peak, while avoiding overuse injuries and burnout. Optimal recovery requires the right balance of rest, sleep, and a well-rounded diet tailored to meet the demands of high-performance football.


Concern 10: Lack of Qualified Knowledge


Misconception: Any coach or adult can create a strength and conditioning programme.


Reality: The field of strength and conditioning requires years of study and a deep understanding of how the body works. It’s not simply about doing exercises or lifting weights—it involves a comprehensive approach that focuses on biomechanics, movement patterns, progressive overload, injury prevention, and integrating multiple components of fitness in the right way for each individual. These crucial elements are often overlooked by the untrained eye.


This expertise is particularly important when working with younger players whose bodies are still developing. Tailoring programmes to meet the specific needs of a player’s development ensures effective, safe training. Without this personalised guidance from a qualified professional, players risk increasing their chances of injury, stalling progress, or worse, wasting valuable time and opportunities by going around in circles doing the wrong thing. Relying on unqualified or inexperienced help can lead to setbacks, creating frustration and a loss of momentum that could have been avoided.


When done correctly, strength and conditioning not only boosts immediate football performance but also lays the foundation for long-term success. For youth players, this can be the difference between stagnation and reaching the highest levels in their career. Additionally, it nurtures a structure that promotes both physical and mental wellbeing, giving players an increased chance of achieving their full potential.


If you'd like support in implementing all of the above for your son or daughter, click the image below:



References:


  • Myer GD, Lloyd RS, Brent JL, Faigenbaum AD. (2013). "How Young is 'Too Young' to Start Training?" ACSM's Health & Fitness Journal, 17(5), 14-23. doi: 10.1249/FIT.0b013e3182a06c59. PMID: 24124347; PMCID: PMC3793204.


  • Lloyd RS, Oliver JL. (2012). "The Youth Physical Development Model: A New Approach to Long-Term Athletic Development." Strength and Conditioning Journal, 34(3), 61-72.


  • American Academy of Pediatrics. (2008). "Strength Training by Children and Adolescents." Pediatrics, 121(4), 835-840. doi: 10.1542/peds.2007-3790.

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