Training Splits for Youth Athletes

By Elliott D'Souza (Head of Performance)

Why Upper/Lower Splits Aren’t the Best for Young Athletes – And What Works Better

For years, the fitness industry has pushed the idea of body part splits – chest day, leg day, upper body, lower body – as the gold standard for building strength. But when it comes to youth athlete development, these training methods fall short. Young athletes need more than just muscle; they need speed, coordination, agility, balance and injury resilience. So, what’s the best approach? Let’s break it down.

The Problem with 'Sport-Specific'

Traditional upper/lower body training and sport-specific training focus on isolating muscle groups, often leading to overtraining certain areas while neglecting full-body athletic development. This method doesn’t align with the dynamic movements required in sports, where athletes use their entire body in coordination – not just their legs or arms in isolation.

Some key issues with upper/lower splits for youth training include:

• Lack of Movement Integration: Sports require full-body control, not isolated muscle strength.

• Higher Risk of Imbalances: Training certain areas more than others can lead to injury.

• Limited Transfer to Sport: Real-world sports performance demands coordination, not just strength.

• Doesn’t Support Growth & Development: As young athletes grow, their bones lengthen before muscles and tendons fully adjust, increasing injury risk. Training should focus on building balanced, full-body strength to support this process.

• Can Feel Too Serious Too Soon: Younger athletes thrive when training is fun and engaging, rather than overly structured or rigid.

The Alternative? Full-Body Strength Training for Youth Athletes

Instead of breaking training into muscle groups, youth athletes should focus on full-body movements that develop strength while keeping up with their growing bodies. A balanced approach ensures that all muscle groups develop together, reducing the risk of injury and improving overall athleticism.

Key exercises include:

• Squats, Lunges and Step-Ups – Building lower-body strength and stability

• Push-ups, Pull-ups and Crawls – Developing upper-body control and coordination

• Jumping, Hopping and Landing Mechanics – Improving explosiveness and joint stability

• Core Work and Rotation Exercises – Enhancing balance, coordination and power transfer

Making Training Fun & Engaging

There must be some seriousness to training. However, for young athletes, training shouldn't feel like a chore. Incorporating games, reaction-based drills and team challenges makes strength development more enjoyable while reinforcing key movement patterns. Keeping sessions varied and interactive helps maintain motivation and long-term progress.

Final Thoughts

Young athletes don’t need bodybuilding-style training; they need movement-based, full-body development that supports their sport and growing bodies. By focusing on foundational movements, keeping training fun and emphasising balanced strength, we can help them stay strong, injury-free and ready for the demands of their sport.

At HealthKix, we’re committed to giving young athletes the tools they need to succeed. Stay tuned for more insights from our team of specialists!