Training for Young Athletes: How to Build Strength, Speed, and Confidence the Right Way
Strength Made Simple Blog – Bedford Strength & Conditioning
If you’re a young athlete in Bedford — rugby, football, netball, hockey, athletics, rowing (or anything in between) — you already know that sport is more competitive than ever.
Everyone trains hard. Everyone wants a spot. Everyone wants to stand out.
But here’s the secret most young athletes never learn:
It’s not the athlete who trains the hardest… it’s the athlete who trains the smartest who gets ahead.
At Strength Made Simple, we help young athletes build the foundations that last: strength, speed, power, movement quality, and resilience. The things that make you not only better now, but better for the long run.
Here’s what you need to know if you want to train like a serious athlete — and avoid the common mistakes that hold young players back.
🏋️ 1. Strength Is the Foundation of Everything
Want to sprint faster?
Hit harder?
Jump higher?
Control contact better?
Stay injury-free?
You need strength.
Strong athletes move better, react faster, and hold up to training loads and collisions. Weak athletes break down.
What young athletes should focus on:
Squats
Deadlifts / hip hinges
Push-ups & presses
Rows & pull-ups
Core work
Loaded carries
Nothing fancy. Just consistent strength progression built on great technique.
⚡ 2. Speed and Power Need to Be Trained Properly
Too many young athletes think “running more” = getting faster.
It doesn’t.
Speed and power require:
Sprint technique
Acceleration drills
Plyometrics (done safely!)
Strength work to support force production
If you want to impress coaches and leave opponents behind, speed training belongs in your programme just as much as skills training.
🔁 3. Consistency Beats Intensity
The biggest mistake young athletes make?
Training like a hero for a week…
Then burning out.
Then stopping.
Then starting again.
To improve:
Train 2–3 times per week consistently
Don’t max out every session
Prioritise technique and control
Build gradually — more reps, more load, better form
Progression is the goal. Not punishment.
🤕 4. Injury Prevention Is Not Optional
A sprained ankle or pulled hamstring at the wrong time can derail a whole season.
Good training should:
Strengthen weak links
Improve mobility
Balance both sides of the body
Teach proper landing, cutting, and braking mechanics
The best ability? Availability.
🍽 5. Young Athletes Need to Fuel Properly
If you want to perform well, recover fast, build muscle, and stay healthy, you have to eat like an athlete.
Basics:
Protein at every meal
Carbs for fuel (rice, potatoes, fruit, oats)
2–3 litres of water daily
Snacks like yoghurt, fruit, beef jerky, sandwiches
Avoid relying on energy drinks & junk food
Your body is a performance machine — give it the fuel it deserves.
😴 6. Recovery Makes or Breaks Progress
If you’re tired, stressed, under-eating, and sleeping poorly, you won’t get faster, fitter or stronger — no matter how well you train.
Young athletes should aim for:
8–10 hours of sleep
Smart nutrition
Stretching or mobility
Downtime away from screens
More recovery = better performance.
🧠 7. Mindset and Confidence Matter as Much as Strength
The gym builds physical strength…
But it also builds:
Self-belief
Resilience
Discipline
Focus
Mental toughness
A stronger athlete is almost always a more confident athlete — and confidence changes everything on the pitch.
🏆 Why Young Athletes Train With Strength Made Simple
Because we focus on:
Safe, age-appropriate coaching
Strength that translates to sport
Speed and power development
Injury prevention first, performance second
A supportive environment (no egos, no pressure)
We don’t just create fitter teenagers — we create well-rounded, durable, confident athletes who stand out in their sport.
🚀 Want to Level Up Your Game?
If you're a young athlete in Bedford who wants to get stronger, faster, and more confident — we’d love to help.
👉 Book a free consultation today
Let’s build a training plan that takes your performance to the next level.