Youth Training- Why and What to Expect

Why is Youth Training important?! Why young people should join!

Youth training for adolescents (athletes and non-athletes) can improve their strength and overall health by participating in a well-supervised program. Our coaches at Acumen play an essential role in ensuring proper technique, form, progressions and safety are implemented. Research shows that children and preadolescents who participate in training programs improve not only their strength but also their:

  • Bone density
  • Balance
  • Lipid profiles/fat-free mass
  • Personal self-esteem

Studies also demonstrate that children can improve strength by 30-50% after just 8-12 weeks of well-designed and guided strength training (2x/week). The exercise and training Acumen Performance coaches offer also keeps in mind reducing injury. Therefore, focusing on strength training muscle groups that are subject to overuse or injury in sport.

What Acumen Performance loves most about strength training in adolescents is improving their overall health and well-being by creating a fun and educational environment!

Below is a simplified layout we focus on when incorporating youth training developed by Sport for Life.

Long Term Athletic Development Model (LTAD) for Adolescent


Active Start

    • Keep active for 60 min/day, including physical activity with youth
    • Teach the proper movement skills, run, jump and explore


    • Focus on physical literacy: “the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life.”
    • Focus on multiple movements that includes running, jumping, kicking and other activities that challenge balance, coordination and speed

Learn to Train

    • Low to moderate structure and focus on technical competency
    • Learn proper bodyweight training: push-ups, squats, pull-ups, and external resistance with medicine balls, bands and stability balls

Train to Train

    • Moderate structure with the main focus on technical skills and the secondary focus on performance outcomes
    • Focus on skill, speed and strength

Join Acumen Performance team members Whitney and Chris as they will be taking participants through an at home workout. Learn to move from the comfort of your own home.

Follow Acumen Performance and let’s challenge each other together!


Youth Training Schedule

Monday/Wednesday 11:15-11:45 am

(Dec 21, 23, 28, 30, Jan 4, 6)


This will include:

5 minute Dynamic Warmup

20 minute Bodyweight Circuit

5 minute Cool down/stretch



*Age 10+

*$20 drop in per session/per household

*You will require water, a work ethic and some space to have fun

Sign up here:


  1. Stabenow Dahab, MD. McCambridge, MD. Journal of Sports Health. 2009. 1(3): 223–226.

Sport for Life. Long Term Athletic Development Model.