Introduction
Effective youth programs align training with maturation stage—pre-PHV, circa-PHV, and post-PHV. So-called “windows of trainability” aren’t rigid deadlines, but timing still matters: before puberty, athletes adapt best to motor skill and speed, around PHV they need load management and technique consolidation, and after PHV they can push strength, power, and conditioning. The aim is long-term development with minimal setbacks.
Pre-PHV: Develop Skills and Motor Abilities
Prioritise motor skill, coordination, agility, and sprint fundamentals. Use frequent, short exposures (10–20 m sprints, playful COD, low-level plyos). Strength improves via neural adaptation—coach high-quality patterns (squat, hinge, push, pull, brace) with bodyweight and light implements. Keep formal endurance low; game formats cover aerobic needs. Coaching notes: High variability, high engagement, low cumulative load. Correct running and landing mechanics early. Avoid early specialisation; rotate roles and sports to broaden the movement base.
Circa-PHV: Adjust and Individualise During Rapid Growth
Expect temporary dips in coordination, mobility, and rate of force. Exposure to high-impact/high-velocity work should be tempered; reinforce technique and movement quality. Shift part of conditioning to low-impact modes (bike, pool) while maintaining skill volume.
Strength/SC: Emphasise core stability, unilateral strength (split squat, step-up, hinge), higher-rep patterns, tempo control. Keep Olympic/ballistic work light and technical.
Mobility: Extra hamstring/calf/hip mobility; trunk control.
Communication: Weekly check-ins; monitor soreness in growth-sensitive sites (heel/knee/hip/spine). Adjust quickly if form degrades.
Post-PHV: Build Performance Capacity
Now push strength, power, and conditioning with structured progressions. Use compound lifts (squat, deadlift, press, row) with progressive overload once technique is consistent. Advance plyometrics (box height, depth jumps) as landing quality allows. Sprint work can include resisted and maximal velocity exposures; agility becomes reactive and chaos-based. Periodisation: Plan mesocycles with load/intent focus (e.g., accumulation → intensification → taper). Balance competition stress with training stress; bake in deload weeks.
Monitoring & Maturity Profiling
Track standing/sitting height every 3–4 months and weight monthly. Use % of predicted adult height and PHV estimates to flag circa-PHV windows. Daily/weekly: log session-RPE × minutes, jump/sprint volumes, and high-impact exposures. Watch red flags: persistent bony pain (heel/knee/hip), unusual fatigue, technique drift at submax loads. Group athletes by maturity band for selected drills to equalise load and challenge (bio-banding style).
Programming Examples & Progressions
Microcycle sketch — Pre-PHV (soccer example)
| Day | Theme | Content |
|---|---|---|
| Mon | Skills + Speed | Ball mastery, 3–5 × 10–20 m sprints, low-level plyos (hops), games |
| Wed | Agility + S&C | COD games, bodyweight strength circuit (hinge, squat, push, pull), core |
| Sat | Small-Sided | 3v3/4v4 constraints, finishes, playful relays |
Microcycle sketch — Circa-PHV
| Day | Theme | Content |
|---|---|---|
| Mon | Technique + Mobility | Ball control, passing patterns, mobility circuit, trunk control |
| Thu | Strength (Quality) | Goblet squat, split squat, RDL, row, push-up (2–3 × 8–12, tempo) |
| Sat | Tactical + Low-Impact | SSG tactics, bike intervals (8 × 60″ easy/30″ mod), stretch |
Microcycle sketch — Post-PHV
| Day | Theme | Content |
|---|---|---|
| Mon | Strength (Load) | Back/front squat, hinge, press, pull (3–5 × 3–6) + accessories |
| Wed | Speed/Power | Acceleration (4–6 × 20–30 m), MV flys, plyos (depth/box), COD reactive |
| Sat | Conditioning + Skills | RST (repeated sprint), game-speed skills, mobility |
Progressions
- Strength: pattern → tempo control → load → velocity (advanced).
- Plyos: pogo/hops → low box → higher box → depth/continuous (landings pristine).
- Sprint: technique drills → short accels → extend distance → add resisted/MV flys.
- Conditioning: play-based → intervals (short) → mixed glycolytic → sport-specific RST.
Sport-Specific Training Considerations
Rotational (tennis, baseball, cricket, golf): Early: bilateral base, footwork. Circa-PHV: shoulder/core stability; cap one-sided volume. Post-PHV: rotational power (MB throws), maintain T-spine/hip mobility.
Team field (soccer, basketball, hockey, volleyball): Pre-PHV: technique + agility games. Circa-PHV: tactics/positioning, moderate COD/jump volumes. Post-PHV: S&C intensifies—sprint endurance, vertical jump, decel capacity.
Contact (rugby, American football, martial arts): Early: safe contact mechanics, relative strength. Circa-PHV: mitigate size mismatches, technique priority. Post-PHV: absolute strength/hypertrophy; add neck/shoulder work; keep agility/fluidity.
Endurance (track distance, XC, swimming): Pre-PHV: technique, low volume. Circa-PHV: flatten mileage growth; cross-train. Post-PHV: periodised volume/tempo/intervals; strength for economy.
Coach’s Checklist
- Stage-fit goal: skill/speed (pre), technique/quality (circa), capacity (post).
- Load audit: track session-RPE × minutes; cap jumps/sprints when growth accelerates.
- Movement first: progress only when patterns hold under fatigue.
- Group smart: maturity-band certain drills; keep social mix elsewhere.
- Recovery: sleep, nutrition, and deloads are part of the plan—not add-ons.
- Communicate: weekly athlete check-ins; explain why changes happen during growth.
Conclusion
Coach the right quality at the right time. Build broad skills early, adapt and protect during PHV, and push performance post-PHV with smart progressions. Layer sport-specific nuance on top, and you’ll deliver athletes who are technically sound, physically robust, and prepared for long-term success.