Coaches Corner - 3 tips to support the growth of young players​

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Young players are not mini adults, be mindful of your players physical and psychological capabilities as they mature.

Growth refers to an increase in the size of the body or its parts, whilst maturation is the process towards the mature biological state of the body​.

The most noticeable physical changes will occur between the ages of 10 and 14. Many of these changes are associated with hormonal changes but will also be determined by genetics. It’s important at this stage to not compare your players physically. Testosterone will impact males and their muscle size, whilst female’s will see an increase in fat around the thighs and hips.  Both sexes will experience changes to spatial awareness and balance as they have to constantly adapt to their ever-changing body. 



Bone grows faster than muscle and soft tissue​, this impacts a player’s flexibility. The tendon is constantly being pulled where it attaches to the bone so injuries are more likely at the joints.

Players can start to lose their flexibility at around the age of 10 years, which is why stretching and flexibility training are important. 

Players go through vertical growth before they start to “fill out” as the muscle growth catches up with the bone growth.  Bones are not fully mature until between 18 and 21 years. 

3 Tips to support players

To help players juggle the changes that are occurring in their body it is important to consider the following points to get the most out of training and competing

  • Fuel matters- Encourage a diet that supports the bodies development. Increase protein and green vegetables to support muscle growth. Fatigue occurs if you don't have enough energy for the muscles​. The more you train the more fuel you need​. Eating carbohydrates and protein will help fuel your body​ and repair it after exercise. Water is needed to hydrate before, during and after exercise​. Consider staying hydrated away from training days. 
  • Sleep – let your body grow​, rest is just as important as training, any athlete will tell you that, so get a good sleep routine so you can continue to perform. To get an idea of how much sleep you need se the chart below from the Sleep Foundation. 

Age group​ 

Age range​ 

Sleep hours​ 

School Age​ 

6-12 years​ 

9-12​ 

Teen​ 

13- 18 years​ 

8-10​ 

Adult​ 

18 years older​ 

7​ 

Train- be mindful of the changes your players are going through and start taking flexibility, balance and co-ordination training​ seriously. If their joints start to hurt, get them to stop and rest. Taking a short time out can greatly reduce a long-term overuse injury.


What next? 

Listen to your body and take care of it.  Fuel and rest are more important as your body develops so don’t ignore these factors.  It’s really important that you don’t compare yourself to anyone else during the growth phase, as no-one else is like you or looks like you.  Your body will change a lot until it reaches maturation, so focus on yourself and make the right choices for you.  ​

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