Training for High Level Youth Athletes: New Research on What Works Best

The training and conditioning of athletes has long been a priority for coaches, athletes, and sports scientists. In recent years, a cottage industry has emerged in which coaches and trainers market purported performance‑enhancing training methods to parents and athletes.

Having spent the first part of my career working with professional football players and leading the largest high school strength and conditioning program in the country, this is a topic I’ve always been passionate about.

Today, more than ever, families and coaches are asking an important question:

What type of training actually improves athletic performance for young athletes?

Fortunately, we now have high‑quality research that provides a clear answer.

New Research on Youth Athletic Performance

A study published three years ago in the Journal of Strength and Conditioning Research provides some of the strongest evidence to date on the most effective training methodology for high‑level athletics involving:

• Sprinting

• Change of direction

• Explosive strength

(In other words—most competitive sports.)

Who Was Studied?

The participants were 17–18‑year‑old elite soccer players in Europe—far from the typical high school athlete.

These athletes were:

• Highly trained

• Competing at an elite level

• Fully committed to improving athletic performance

This matters because results drawn from recreational or untrained populations don’t always translate well to serious youth athletes. This study examined athletes who were already doing many things right.

The Three Training Approaches Compared

The athletes were assigned to one of three training groups:

1. Plyometrics and Speed Training

Focused primarily on jumping drills, sprint work, and reactive movements.

2. Functional Training

In this study, functional training was defined as band‑based and body‑weight exercises.

3. Traditional, Intense Strength Training

Included progressive resistance training using heavy loads and structured strength programming.

What Were Researchers Measuring?

The researchers sought to determine which training approach most effectively improved key athletic performance markers, including:

• Sprint speed

• Jumping performance

• Change of direction ability

All three are critically important for soccer—and nearly every field and court sport.

One of the most impressive aspects of this research was its length.

The study lasted 10 months, far longer than the typical 10–12‑week time frame often used in exercise science research. This allowed researchers to observe meaningful, long‑term adaptations rather than short‑term changes.

The Results

The results were clear.

The traditional strength training group demonstrated statistically significant improvements in athletic performance parameters compared to both the plyometric‑speed and functional training groups.

In short:

• Strength training produced greater improvements in speed

• Greater gains in jumping performance

• Superior change‑of‑direction ability

The Researchers’ Conclusion

The authors stated:

“Traditional strength training is superior to sprint and jump training or functional training to improve strength, jump, sprint, and change of direction performance.”

That is a remarkably direct conclusion—and one that challenges many popular youth training trends.

Why This Matters for Youth Athletes

Interestingly, these findings are almost the opposite of what many:

• Coaches

• High schools

• Youth training facilities

• Social media training influencers

tend to emphasize.

Much of today’s youth athletic training focuses heavily on:

• Speed ladders

• Cones and agility drills

• Light resistance

• Endless plyometrics

While these tools can play a supporting role, the research indicates they are not the primary driver of athletic development—even for highly trained young athletes.

The Takeaway

If the goal is to meaningfully improve athletic performance—speed, power, jumping ability, and change of direction—the evidence strongly supports one foundational approach:

Progressive, traditional strength training.

This does not mean eliminating sprinting or sport‑specific practice. Rather, it highlights that:

• Strength is the base

• Power is built upon strength

• Speed expression improves when strength improves

For high‑level youth athletes, the weight room isn’t optional—it’s essential.

Bottom line:

When it comes to preparing young athletes for long‑term performance and resilience, the strongest scientific evidence points to one clear priority:

Build strength first.

Everything else works better when you do.