Training & Development Through Growth
A parents’ guide to what changes **before**, **during**, and **after** PHV—and how to focus training at each stage.
Introduction
Young athletes don’t just get bigger as they grow—their bodies also change how they respond to training. You’ll often hear about “windows of opportunity” in youth training. While the idea of missing a window is debated, it’s clear that before, during, and after the adolescent growth spurt (PHV) children are more receptive to different training emphases. This guide explains what to focus on across pre-PHV, circa-PHV, and post-PHV—and how priorities can vary by sport.
Pre-PHV: Building Fundamentals (Childhood Years)
Before the big growth spurt (≈ up to 11–12 in girls, 13–14 in boys), kids are primed for coordination, balance, agility, and speed basics. Short sprints, simple jumps, and playful change-of-direction drills rapidly improve neuromuscular control. True muscle size gains are limited pre-puberty, but strength still improves via technique and neural control—think high-quality bodyweight patterns (squat, hinge, lunge, push, pull) and light implements (med balls). Variety matters: playing multiple sports builds a broad movement base and reduces overuse and burnout. Keep sessions engaging and technique-oriented rather than high in volume or intensity; most endurance develops naturally through play. Parent tips: Prioritise skill learning and fun over competition. Encourage diverse activities and good movement habits (running form, landing, throwing) under supervision that emphasises form and safety.
During PHV: Adapting Training to Rapid Change
Circa-PHV (early teens) is a moving target—height and mass change quickly, coordination may dip, and tissues are under extra load. This stage opens new training opportunities, but it also raises injury risk, so train smart. Focus areas: Re-groove technique as limb lengths change; add mobility and core stability to offset tightness; build strength with light-to-moderate resistance and higher reps to lock in form; introduce aerobic conditioning progressively (intervals can limit pounding). Dial back repeated high-impact or high-speed work temporarily and shift time toward technical skill, decision-making, and low-impact cross-training. Keep the mindset positive—performance dips are normal and temporary. Parent tips: Align with coaches on temporary load adjustments. Double down on warm-up, cool-down, sleep, and nutrition. Watch for signs of overdoing it; during growth, quality > quantity.
Post-PHV: Optimising Performance (Late Adolescence)
One to two years after PHV, training can be more specialised and intensive. Hormonal changes support hypertrophy and strength—heavier resistance work (with solid technique) and progressive plyometrics can now drive big gains. Speed and agility refine with advanced methods (e.g., resisted sprints), and conditioning can approach near-adult volumes when progressed sensibly. Individual maturity varies—late bloomers may need more time on fundamentals; early maturers might push load sooner. Keep progression stepwise and rehab complete before returning from injury. Parent tips: Help maintain balance amid higher stakes (varsity, showcases). Reinforce injury-prevention habits, appropriate recovery, and long-term perspective.
Sport-Specific Priorities
Rotational (tennis, cricket, baseball, golf): Early: technique first. During growth: core/shoulder stability and bilateral balance. Later: build rotational power while protecting mobility.
Team field sports (football/soccer, basketball, hockey, volleyball): Pre-PHV: technical skills and agility games. During PHV: temper intense COD/jumping if coordination dips; emphasise roles/positioning. Post-PHV: strength, speed, and conditioning ramp up.
Contact (rugby, American football, martial arts): Teach safe contact and falls early. During PHV: watch maturity mismatches; continue technique and gradual strength. Post-PHV: significant strength/hypertrophy plus speed/agility; neck/shoulder work supports safety.
Endurance/individual (track, XC, swimming): Keep high mileage conservative until later. Pre-PHV: shorter, fun race experiences. During PHV: careful progression; technique first. Post-PHV: volumes can rise with periodisation; include strength to improve economy.
Long-Term Perspective
Success in youth sport is about building capacity, not maxing out at 12–13.
Pre-PHV: wins = skills learned and joy.
During PHV: wins = technique maintained, motivation protected.
Post-PHV: wins = converting the early base into strength, speed, and performance—without overtraining.
Conclusion
Every child moves through pre-PHV → PHV → post-PHV on their own timeline. Tailoring training to stage delivers the right stimulus at the right time, preventing injuries, keeping sport enjoyable, and optimising improvement. Think marathon, not sprint: with informed guidance and steady habits, your athlete will be well-equipped to thrive through growth and beyond.