The 5 Golden Rules of Exercise Selection for Young Athletes

Ever heard the saying, “Less is more?” Well, in the world of strength and conditioning for young athletes, it couldn’t be truer. Choosing the right exercises can mean the difference between a winning season and a sideline full of injuries. So, how do you decide which exercises to include in your training?

In his book “Never Let Go,” legendary strength coach Dan John shares four essential questions to consider when adding exercises to a program. I’ve added a fifth, equally crucial question to the mix. Let’s dive in:

1. What’s the Learning Curve?

  • Think: How long does your training program run? A few weeks? A few months?
  • Choose: Exercises that match the timeframe. Complex Olympic lifts might take years to master, while kettlebell swings can be learned in minutes.
  • Coach’s Tip: As a coach, you should be a master of every exercise you teach. If you can’t demonstrate it, don’t include it.

2. Can You Coach it to Large Groups?

  • Think: How many athletes are you training?
  • Choose: Exercises you can effectively supervise and correct in groups.
  • Coach’s Tip: Do an equipment check. Don’t plan for barbell front squats if you only have two barbells.

3. Is it the Lowest Common Denominator?

  • Think: Is the exercise safe for everyone in your group?
  • Choose: Exercises that minimize the risk of injury, especially for young athletes.
  • Coach’s Tip: Consider alternatives. For example, trap bar deadlifts might be a safer option than traditional deadlifts for beginners.

4. Will it Impact the Athlete?

  • Think: Does the exercise have a direct, positive impact on the athlete’s sport performance?
  • Choose: Exercises that translate to real-world results on the field, court, or ice.
  • Coach’s Tip: Be able to justify every single exercise in your program.

5. Is There an Exercise Progression?

  • Think: Can you break down the exercise into simpler steps to gradually build mastery?
  • Choose: Exercises with clear progressions, from bodyweight to weighted, simple to complex.
  • Coach’s Tip: Master the basics first. Just like you wouldn’t teach a hockey player systems before they can skate, focus on fundamental movements before complex exercises.

The Bottom Line

These five questions might seem simple, but they’re the foundation of smart exercise selection. Remember, it’s not about how many exercises you know, but how well you choose the ones that will truly benefit your athletes.

What’s Your Method?

How do you choose exercises for your program? Do you follow these five golden rules? Share your thoughts and experiences in the comments below!