Confidence isn’t just a personality trait—it’s a skill. And like any skill, it can be built, nurtured, and strengthened over time. For coaches at the high school and middle school levels, instilling confidence in young athletes is one of the most powerful and lasting contributions they can make—not just to the game, but to the athlete’s life. Confidence affects how an athlete performs, how they recover from mistakes, how they respond to challenges, and how they view themselves off the field. It’s the quiet engine that fuels resilience, growth, leadership, and success—not just in sports, but in school, careers, and relationships. Why Confidence in Athletes Matters Research shows that confident athletes perform better, make decisions more quickly, and demonstrate greater resilience when faced with failure. In fact, a meta-analysis in The Sport Psychologist  found that self-confidence was positively correlated with athletic performance across a wide range of sports and age groups. Confidence in youth athletes also directly influences long-term mental health. According to the American Psychological Association, young people who feel competent and secure are less likely to experience anxiety and depression, and more likely to engage in healthy risk-taking and leadership roles. And let’s not forget what employers want. According to the National Association of Colleges and Employers (NACE), attributes like leadership, communication skills, and confidence rank at the top of the list of qualities sought in job candidates. All of these are fostered through athletics— especially when coaches take the time to build them intentionally . 1. Set Process Goals Over Outcome Goals One of the most effective ways to build confidence is to shift focus from results to process. Instead of setting goals like “win the conference title,” teach athletes to focus on things within their control: how hard they work in practice, how well they communicate, how much they improve from week to week. These are measurable, visible, and can be reinforced daily. When athletes focus on process-oriented goals, they learn that their self-worth isn’t tied to the scoreboard. They begin to see improvement as success. And when they feel successful, confidence follows. ✅ Coach Tip: Have each athlete identify one personal goal each week related to effort, attitude, or execution. Review progress privately and celebrate growth often. 2. Create a Culture of Constructive Praise Confidence thrives in an environment where athletes feel seen, supported, and valued—not just for what they do, but for who they are. Carol Dweck’s groundbreaking work on growth mindset teaches us that praising effort over innate talent leads to more motivated, resilient learners. The same applies in athletics. When you say “You worked hard on that shot” instead of “You’re a natural shooter,” you reinforce the value of effort and teach kids that confidence comes from mastery, not luck or genetics. Be intentional with your praise: Specific:  “Great job calling out that screen on defense—that’s leadership.” Timely:  Address it in the moment to reinforce learning. Effort-based:  Praise the hustle, not just the result. 3. Let Them Fail… Safely Confidence doesn’t mean avoiding mistakes—it means learning how to respond to them. Coaches often feel the urge to protect kids from failure, but the reality is that athletes gain true confidence by working through adversity. Missed shots, turnovers, fouls, and bad plays are part of the game—and they’re part of life. Helping kids process failure is one of the most valuable gifts a coach can offer. ✅ Coach Tip: Normalize failure. Say things like: “Mistakes mean you’re trying something challenging.” “What did you learn from that rep?” “Let’s go fix it together.” Failure becomes less intimidating when it’s framed as a stepping stone rather than a stop sign. 4. Build Identity Beyond the Jersey Many teens (and pre-teens) anchor their self-worth in their sport. This makes it easy for confidence to plummet after a bad game or injury. Coaches can help athletes develop confidence that transcends wins and losses by seeing them as whole people. Talk about leadership, academic success, character, and community involvement. Highlight the athlete who helps clean up after practice, who mentors a younger teammate, or who shows courage in difficult situations. These moments reinforce identity beyond stats and deepen the roots of true confidence. 5. Empower Athlete Voice Confidence grows when athletes feel heard. Invite athletes to be part of game plans. Ask them what they see on the court. Let captains lead stretches or discuss team values. When athletes feel like their voice matters, they show up differently. They stand taller, speak louder, and play more freely. You don’t have to give away control—you just have to open the door to collaboration. 6. Use Visualization and Mental Reps Confidence is linked to preparation. One proven strategy to enhance confidence is visualization. According to research published in the Journal of Sports Sciences , guided imagery and visualization can improve both performance and confidence in athletes, especially when used consistently in practice routines. Visualization strengthens the brain-body connection and gives athletes a mental blueprint to follow when the pressure’s on. ✅ Coach Tip: Take 3–5 minutes at the end of practice for team visualization. Walk them through game scenarios, success cues, and mental toughness strategies. 7. Eliminate the Fear of Embarrassment Confidence withers when athletes are afraid to make a mistake in front of their peers. To build a confident team, create a safe space where kids can experiment, mess up, and try again without sarcasm or ridicule—whether from teammates or coaches. Ban phrases like “C’mon, you should’ve made that,” and encourage your players to lift each other up. ✅ Coach Tip: Model the behavior. If you make a mistake while demonstrating, laugh it off. If a player says something vulnerable, thank them for their honesty. Show that courage, not perfection, is what earns respect. 8. Highlight the “Small Wins” Not every athlete is going to score 20 points or make the game-winning play. But every athlete has a moment that matters. Make it your mission to highlight the unnoticed wins—the box-out that led to a rebound, the smart rotation on defense, the hustle back after a turnover. When kids realize you’re watching the whole game, not just the scoreboard, they gain confidence that their effort counts. Create a “Hustle Highlight” or “Teammate of the Week” award. It goes a long way. 9. Encourage Reflection, Not Just Correction Instead of constantly correcting errors, ask athletes questions that help them reflect: “What did you see there?” “What would you do differently next time?” “Why do you think that worked?” This coaching approach builds confidence in their decision-making and helps them take ownership of their learning. 10. Be Their Mirror Finally, remember this: athletes often see themselves the way you see them. If you consistently believe in them—even when they don’t believe in themselves—you become a mirror they can trust. Your words, your tone, and your body language carry weight. If you treat them like they’re capable, resilient, and valuable, that belief will take root. The late Earl Nightingale famously said: “We become what we think about.”  Help your athletes think about what they can become—not what they’re afraid of becoming. Final Thoughts Confidence isn’t just a nice bonus. It’s foundational. Confident athletes aren’t just better teammates—they’re better communicators, better leaders, and better prepared for life outside of sports. Whether you coach varsity or JV, Freshman, middle school, or in youth sports, you have the incredible power to plant the seeds of self-belief that will bloom far beyond the field or court. The strategies above don’t require extra time or resources—they just require intention. So, to every coach reading this: thank you. Your belief in a young athlete may be the belief that shapes their future.

If you're a fall sports parent, this might be your last quiet week until the whirlwind begins. Practice schedules, game nights, last-minute runs to the store for forgotten cleats—it's all about to hit full speed. But this brief pause before the season starts is more than just a breather. It's a golden opportunity. Before whistles blow and team huddles form, use this moment to set your family—and your athlete—up for a great season. Whether your child is gearing up for middle school cross country or starting under Friday night lights, here are five smart moves you can make this week  to start the season strong. 1. Get Clear on Expectations—Before the First Conflict As athletic directors and coaches, we spend a lot of energy communicating our program's expectations—but we know not everyone reads the handbook cover to cover. This is your chance as a parent to review the key expectations for your child’s team, whether it’s: Academic eligibility rules Communication guidelines (chain of command, 24-hour rule) Attendance policies Playing time philosophy Social media rules Take a few minutes this week to re-read the preseason packet or athletic code of conduct your school provided. If there hasn’t been a parent meeting yet, now’s the time to prepare thoughtful questions or even reach out for clarification. Knowing the rules upfront avoids tension later—and gives your athlete a strong foundation for understanding how to handle challenges with maturity and perspective. Pro Tip:  If your athlete is a freshman, take time to explain what “team commitment” actually looks like in high school. It’s a step up from youth league or middle school expectations. 2. Prep the Calendar—and the Car You already know the calendar's about to explode with scrimmages, pasta dinners, team pictures, and more. But don’t wait until the first Monday of two-a-days to scramble. Use this quiet week to: Add all known game/practice dates to your calendar Block off family obligations, church nights, or special events Coordinate carpools with other parents (save your sanity early) Build a simple “athlete emergency kit” for the car That last one might sound small, but it’s huge: keep a clear bin in your trunk stocked with deodorant, extra socks, a water bottle, a towel, snack bars, and an old pair of cleats. Your future self will thank you—probably while sitting in traffic on the way to a field 30 minutes from home. Bonus Tip:  For multi-sport households, color-code your calendar. It helps reduce double-booking and forgotten obligations—especially if you’re juggling band concerts, cheerleading, or soccer, too. 3. Talk to Your Athlete—Before the Season Talks to Them You’ll hear a lot of instructions coming from coaches once the season starts. But before that happens, it’s worth checking in quietly with your athlete: What are they hoping to achieve this season? Are they excited—or secretly nervous? Do they understand what being a great teammate looks like? This doesn’t need to be a formal sit-down. It can happen over dinner, during a car ride, or while walking the dog. But this conversation could be one of the most important moments you have all season. It sets the tone. You may find out your child is anxious about a new coach. Or that they’re more focused on earning a varsity letter than you realized. Or that they’re quietly considering quitting—before the season even begins. Don’t assume you know. Ask. And then, listen. 4. Do a Social Media Check-Up (Seriously, Do It) Whether your child is in 7th grade or heading into their senior year, this is a perfect time to do a quick audit of their online presence. Why? Because college coaches and recruiters are watching.  Even if your athlete isn't thinking about college sports, their teammates might be—and one bad tag or inappropriate post can reflect poorly on the whole program. And what is put on social media now, a future employer can easily find. According to a 2020 survey from Cornerstone Reputation , 90% of college coaches said they review the social media of potential recruits. And that number has likely only grown. What should parents and athletes look for? Delete or untag any inappropriate content (even if it’s “just a joke”) Review bios and profile pictures for maturity Set privacy settings wisely Follow or engage with positive athletic accounts or role models This is also a chance to use  social media well: post highlight videos, workout clips, or team bonding moments that reflect leadership, commitment, and growth. For a deeper dive, check out our podcast episode, “Social Media and Recruiting: What Athletes and Parents Need to Know.”  It’s a must-listen before the fall season. Talkin' with the AD podcast - subscribe here! Talkin' with the A.D. podcast 5. Choose Your Sideline Behavior—Now, Not Later Let’s be honest—none of us plan  to become “that parent.” But the mix of adrenaline, high expectations, perceived bad officiating, and social pressure can turn even the calmest parent into a sideline tornado. So, before the first game whistle blows, ask yourself: What kind of sports parent do I want to be this season? Maybe it’s: The cheerleader who stays positive—even in a loss The encourager who focuses on effort and attitude, not stats The quiet supporter who lets the coach do the coaching Make a personal commitment now, not midseason when emotions are running high. And remember: “Your athlete is watching you more than you’re watching them.” The way you handle calls, playing time, or rival teams teaches them more about character than any pep talk ever could. Final Thought: A Calm Start Leads to a Better Season Fall sports are about more than wins and losses. They’re about growth, resilience, and relationships. Starting the season with clarity, preparation, and calm will give your child—and your whole family—the best shot at a meaningful, healthy, and memorable experience. So take advantage of this quiet week. Set the tone now. Because once kickoff comes, it’s game on. Want more parent-focused sports tips? Subscribe to the Talkin’ with the A.D.  podcast or check out BetterYouthCoaching.com  for weekly content that helps you support your athlete the right way. And remember: stay positive, stay hungry, and go get better every day.

Few topics in high-school and youth sports generate more anxiety than playing time . Parents naturally want their child on the field; coaches must balance individual development with team success; athletic directors juggle both sides while guarding a positive culture. Handled poorly, a single talk about minutes or positions can scorch trust and ripple through an entire program. Handled well, it can strengthen relationships, clarify expectations, and model the very sportsmanship we want kids to learn. Below is a playbook—roughly the length of a good inning-change—that keeps bridges intact and everyone moving forward on the same team. 1. See the Situation Through Two Sets of Lenses Parents: the “Love Blinders” Parents come to the table as the lifetime president of their child’s fan club. They’ve cheered through rain-outs, car-pooled to 6 a.m. workouts, patched scraped knees, and bought the 2-sizes-too-big cleats because “growth spurts happen.” It’s impossible—and frankly undesirable—for them to be objective. That partiality is love, not malice. A basketball team huddles together, sharing a moment of unity and motivation before their game in the gym. Coaches: the 30-Thousand-Foot View Coaches, meanwhile, watch every drill, chart effort, and consider chemistry, strategy, and safety for an entire roster. The camera angle is wider. What feels like an eternity on the bench to one family may represent the best puzzle piece for the whole squad. Key Mindset:  A productive conversation starts when each side acknowledges the other’s vantage point is real and valid, even if it isn’t complete. 2. Set the Stage Before Emotions Boil Publish playing-time philosophies early.  Add them to preseason packets, parent meetings, and team handbooks. Clear criteria—practice effort, tactical fit, attitude, academic standing—reduce mystery. Create designated office hours.  Coaches who offer specific windows for questions (“Tuesdays, 4-5 p.m.; no game days”) signal openness and prevent a sideline ambush. Model curiosity with kids first.  Encourage athletes to ask, “Coach, what can I do to earn more reps?” When players own the dialogue, they gain agency and parents gain context. 3. Prepare Like It’s Game Day For Parents Clarify Your Goal.  Is it information, a developmental plan, or venting frustration? Aim for growth. Gather Evidence, Not Rumors.  Note concrete moments you observed: “I noticed Jamie took only one defensive rotation the last two matches.” Avoid comparisons (“Sam plays because his dad is on the booster club”). Practice Neutral Language.  Replace “You’re not giving my daughter a fair chance” with “I’m hoping to understand how you evaluate outside hitters.” For Coaches Review Your Metrics.  Bring practice logs, hustle scores, attendance sheets, and video clips. Facts defuse feelings. Anticipate Questions.  Know how each athlete ranks in the skills that dictate time: defensive reads, shot selection, communication, etc. Ready an Improvement Map.  Walk away from the meeting with a concrete next step (“If Carter can complete the conditioning ladder in 55 seconds consistently, we can add him to the varsity rotation”). Two soccer players compete fiercely for control of the ball on a sunny day, showcasing their skills and determination on the grassy field. 4. Conduct the Conversation:
Before any minutes or metrics are discussed, the coach or AD should take sixty seconds to lay out the ground rules that keep the meeting constructive: no blaming, no yelling, no accusing or name-calling, and absolutely no talking about athletes who aren’t in the room (or related to the parent in the room). Everyone agrees to speak one at a time, refrain from interruptions, allowing each other to speak and respond to questions or statements, and keep voices at a respectful level. Setting these expectations up front creates a safe space where concerns can be aired, solutions explored, and every participant—parent, coach, and student-athlete—feels heard and respected. Six Best Practices Step Why It Works Nuts & Bolts 1. Start With Shared Purpose Aligns both sides around the child’s growth & team success “We both want Emma to improve and the team to thrive.” 2. Ask Before Telling Lowers defenses, surfaces misconceptions “What have you noticed about Liam’s role lately?” 3. Listen Actively Validates emotions even when you disagree Eye contact, paraphrasing: “So you’re concerned his minutes dipped last week.” 4. Present Objective Data Shifts focus from opinions to observable facts Show practice grades or game analytics. 5. Offer a Development Path Turns frustration into motivation “If he refines first-touch accuracy to 80 %, that could open rotation opportunities.” 6. Close With Next Steps & Check-In Prevents limbo, reinforces partnership “Let’s revisit in two weeks after we track these drills.” 5. Avoid the Triple Tech Fouls Email Novel-Length Complaints.  Written tone is easy to misread; schedule a face-to-face or call instead. Bleacher Whisper Campaigns.  Venting to other parents rarely reaches the coach—and often reaches the athlete. “My Kid or I Quit” Ultimatums.  They box everyone in and rarely yield the desired result. Leave exits off the table until every option to grow has been tried. A focused athlete prepares for her pole vault attempt, showcasing determination and concentration amidst the outdoor event. 6. Athletic Directors: The Bridge Builders ADs can be proactive referees: Train Coaches in Communication.  Workshops on conflict resolution pay off in fewer escalated complaints. Provide a Clear Chain of Command.  Parents should know to approach the coach first, then the AD if truly unresolved, and finally administration. Celebrate Transparent Programs.  Highlight teams that publicly post playing-time criteria or run mid-season parent check-ins; spotlight what right looks like. 7. When the Answer Is Still “Not Yet” Sometimes, despite collaboration, an athlete’s role remains limited. Here’s how to keep hope alive: Redefine Success Metrics.  Playing time isn’t the only scoreboard. Improved practice habits, leadership, or mastering a new position are wins. Explore Alternative Roles.  Stats crew, mentorship of younger players, or a specialty skill (e.g., pinch-runner) keep athletes engaged. Plan for the Future.  Younger athletes, especially, need the reminder that bodies and rosters change; patience today can pay off next season. 8. Closing the Loop A single respectful conversation rarely fixes everything, but it plants seeds of trust . Parents feel heard; coaches feel supported; athletes see adults modeling composure under pressure. When the next tough issue arises—injuries, position changes, college recruiting—there’s relational capital in the bank. Final Whistle In youth and high-school sports, playing time  is more than minutes on a scoreboard; it’s a proxy for identity, effort, and dreams. Approach the conversation with empathy, data, and a shared commitment to growth, and you won’t just preserve bridges—you’ll build stronger ones. And that, ultimately, helps every athlete walk off the field better prepared for the bigger games life will throw their way. Stay positive, keep learning, and remember: we’re all on the same team.

We’ve all heard it—or maybe we’ve even said it: "My kid should be playing more." "He works so hard. He just needs a chance to show what he can do!" "She’s just as good as that starter." These thoughts are completely natural. In fact, they’re rooted in something beautiful: love. But that same love can sometimes cloud our judgment, especially when it comes to youth and high school sports. In the world of youth and high school sports, there’s no stronger force than a parent’s love. It’s what drives early morning practices, endless carpools, and late-night pep talks. But that same love can unintentionally cloud how we view our child’s role on the team—especially when it comes to playing time. This natural and common phenomenon is what I refer to as “love blinders.”  That’s not a judgment—it’s an explanation. And it can help all of us, especially sports parents, better understand the emotional lens through which we see our kids and their athletic experiences. What Are Love Blinders? “Love blinders” are the subconscious filters parents develop from watching their children grow, work, and compete. They form through years of investment—emotional and otherwise. You’ve seen your child overcome struggles, put in hours of work, and battle through disappointment. So when they don’t get the playing time you believe they deserve, it doesn’t just feel unfair—it feels personal. That feeling is valid. But it may not always align with the reality coaches see day to day. Why the Disconnect Happens What coaches and parents see can be very different. Here's a simple truth: your love sees effort, not always execution and you see much more of the positive and perceived potential—and that’s okay. Love focuses on the journey. Coaches have to focus on the game plan. Coaches watch athletes through a different lens: Performance in practice  (consistency, focus, execution) Team chemistry  (attitude, communication, leadership) Game readiness  (tactical fit, decision-making under pressure, proper positioning based on scheme, etc) Effort in unnoticed moments  (conditioning, warm-ups, non-glory roles) And while parents often only see the games, coaches see everything  else. It’s their job. The graphic below offers a side-by-side look at what matters most to each group when it comes to playing time: The Emotional Weight of Watching From the Sidelines When your child doesn’t play as much as you hoped, it’s natural to feel a little helpless, maybe even defensive. You want to shield them from pain. That’s what parents do. But here’s a deeper truth: adversity can be a gift  in amateur sports. Sitting on the bench, facing competition, learning to ask, “What can I do better?”—these are powerful moments of growth. The best athletes—and the best adults—learn how to respond to challenges, not avoid them. As parents, we can’t, and shouldn't remove all obstacles. But we can walk beside our children as they navigate them. How to Take Off the Love Blinders (Even Just a Little) You don’t have to be completely unbiased. In fact, it’s probably not possible. But there are a few things you can  do to gain perspective and help your child thrive: 1. Be Curious, Not Combative Instead of jumping to conclusions or complaints, ask questions. Encourage your child to talk directly with the coach: “What can I improve to earn more time on the field?” That kind of question builds trust and accountability. And coaches should be able to answer that question. 2. Separate Effort From Entitlement Just because your child works hard doesn’t mean they’re entitled to minutes. Effort doesn't always equal outcome. In a competitive setting, everyone  is working hard. Playing time comes from execution, not just effort. 3. Use Video to Gain Objectivity Try filming a game and watching it back later. You may see things you didn’t notice the first time. It’s one of the best ways to view your child’s performance through a coach’s eyes. 4. Focus on Growth, Not Glory Ask yourself: What do I want my child to gain from sports? Confidence? Resilience? Teamwork? Leadership? Those things can be built just as much—if not more—during hard seasons than during high-stat ones. 5. Watch the Whole Team, Not Just Your Kid When you shift your focus from “my kid” to “the team,” you’ll better understand the coach’s decisions—and you’ll likely gain more respect for the full effort behind each game plan. A Note to Coaches Coaches, parents don’t speak up because they want to make your job harder. They speak up because they love their kids. If you lead with empathy and communicate clearly—even when delivering hard truths—you’ll turn tension into trust more often than not. Playing time will always be a sensitive issue, but how we respond to it—as parents and coaches—can set a powerful example. Love Without Losing Sight Being a sports parent is tough. You care deeply, you see the effort behind the scenes, and you just want your child to feel seen and rewarded. That doesn’t make you difficult—it makes you loving. But love alone doesn’t always tell the whole story. The key is balance. Cheer for your child. Advocate when necessary. But also trust the process, support the coach, and teach your child how to respond with grace, grit, and growth. In the end, the lessons your child carries with them won’t just come from playing time. They’ll come from what they learned through it all—on the bench, in the game, in the locker room, and at home.

Youth sports are supposed to be joyful laboratories where children tinker with movement, teamwork, and perseverance. Yet a National Alliance for Youth Sports poll suggests that about 70 percent of kids abandon organized sports by age 13, citing a loss of fun as the main reason . CoachingBest   Digging beneath that sobering statistic, researchers repeatedly identify one root cause: when parental enthusiasm morphs into pressure, the game feels less like play and more like work. PubMed PMC Healthy competitive pressure can absolutely play a constructive role—but only once athletes have the cognitive and emotional tools to interpret it productively, a developmental threshold most teens reach later in their high-school years. By that stage, their brains have advanced enough in abstract thinking and self-regulation to grasp that stress is information, not danger, and to deploy coping skills such as goal-setting, reframing, and controlled breathing. Moderate, well-scaffolded demands then become “eustress,” stimulating the inverted-U sweet spot described by the Yerkes-Dodson Law , where arousal sharpens focus and commitment without tipping into anxiety. Research shows that older adolescents who are exposed to this calibrated strain—through tougher practices, higher stakes, and honest performance feedback—develop greater mental toughness and self-efficacy, traits that buffer them against burnout and even enhance academic resilience. Crucially, though, that same load applied too early, before psychosocial maturation catches up, merely overwhelms younger athletes. Think of pressure as a weight room for the mind: the load should increase only when the athlete’s “muscles” are strong enough to lift it. Why parents set the emotional tone Let's talk about parents role in youth sports. From car-ride conversations to sideline body language, parents act as an “emotional thermostat,” subtly cueing children on what matters most. Studies show that the climate parents create—supportive or controlling—shapes not only day-to-day enjoyment but also long-term commitment to sport. Adolescents who perceive consistent, caring involvement report higher fun, usefulness, and importance in their activities, while those who sense evaluative pressure are far likelier to drop out. PubMed Psychologists explain this through Self-Determination Theory , which says people thrive when three needs are met: autonomy  (choosing), competence  (feeling capable), and relatedness  (feeling connected). Balance is Better   Encouraging parents feed those needs; pressuring parents thwart them, often unintentionally. Baylor College of Medicine clinicians note that constant appraisal and comparison elevate cortisol and trigger performance anxiety, undermining both health and performance. Baylor College of Medicine The fine line in action Below is the same quick-reference chart you liked—an at-a-glance reminder of how similar words and gestures can land very differently. Encouragement Pressure “Have fun—play your game.” “We drove two hours for this/We paid $250 for this; don’t waste it.” Process praise:  “Great hustle on defense.” Outcome praise only:  “Did you score?” Post-game chat when the child is ready Instant critiques in the car Respecting the coach’s voice Shouting instructions over the coach When the line is crossed Children exposed to chronic pressure report higher anxiety, lower intrinsic motivation, and a stronger tendency to define self-worth by stats or wins. Self Determination Theory   Creativity shrinks, mistakes feel catastrophic, and the very skills parents hope to nurture—resilience, decision-making, joy—stagnate. In families, tension often spills beyond the field: ice-cold rides home, reluctant conversations, even avoidance of practice altogether. A conversational self-check One simple barometer is the “first question test.” After practice or a game, do you lead with “Did you win?” or “How did you feel out there?” The former orients the child to outcome; the latter invites reflection on process and emotion. Think, too, about whether you can list hobbies your child loves that have nothing to do with sports. If not, your identity as a family may be narrowing more than you realize. Turning encouragement into daily habit Rather than memorizing dos and don’ts, weave support into normal routines: Say the magic phrase:  A calm “I love watching you play” places unconditional pride above performance. Share goal-setting:  Sit down pre-season and let your child name two process goals—say, improving left-foot passing or learning a new swim stroke—alongside any outcome aspirations. Keep the ride light:  On the way home, leave analysis until emotions settle. Talk music, friends, or grab a milkshake instead. Model composure:  Your measured reaction to a blown call or rough loss is a live master-class in emotional regulation. Champion multi-sport seasons:  Data link varied movement patterns with lower injury rates and higher long-term motivation. PMC Celebrate character moments:  A sincere apology after a foul or helping an opponent up deserves the loudest cheer in your repertoire. Partnering with coaches and clubs Positive cultures grow fastest when coaches invite parents in as collaborators. Pre-season orientation meetings that outline communication channels, sideline etiquette, and shared definitions of success reduce confusion later. Distributing “cheer cards” with sample supportive phrases or sharing mid-season “process stats” (e.g., deflections, completed passes, personal best effort scores) widens the lens beyond the scoreboard and keeps everyone rowing in the same motivational direction. If you realize you’ve slipped into pressure Awareness is step one. A straightforward apology—“I pushed too hard today; I’m sorry”—can reset the tone immediately. Re-focus on effort, solicit your child’s perspective, and, if patterns persist, consider parent-education workshops or a brief consultation with a sport-savvy counselor. Research shows that targeted parent programs can reduce controlling behaviors and improve athlete motivation within a single season. Self Determination Theory Keeping the joy in the journey Your child’s sports story is theirs to write. By choosing steady encouragement over performance pressure, you protect the fun that drew them to the game, nourish their psychological needs, and cement a relationship that will outlast any trophy shelf. Years from now, the scoreboard will be forgotten, but the feeling of hearing “I love watching you play” never will.

Youth sports are not just about competition; they are crucial for children's growth, learning, and friendship-building. As a sports parent, I understand how challenging it can be to find that balance between having fun and being competitive. A focus too heavily on winning can take away the joy of playing, while an overly relaxed attitude might diminish kids’ motivation to improve. In this post, I'll share ten effective strategies that have helped me create an environment where my kids can thrive both on and off the field. 1. Focus on Skill Development To nurture a love for sports, prioritize skill development over winning. Encourage children to practice fundamental skills like dribbling, throwing a baseball or softball, or shooting for a goal in soccer. For example, rather than fixating on game scores, celebrate improvements, such as moving from five successful passes to ten in a week. This shift in focus allows them to appreciate their growth and enjoy playing more. 2. Set Realistic Goals Setting achievable goals is key for young athletes. Work with your children to create objectives they can realistically reach. For instance, a ten-year-old could aim to improve their sprint time by one second over the season or master a specific dribbling drill. Meeting these goals provides a sense of accomplishment and keeps their experience rewarding. 3. Celebrate Small Victories Recognizing small successes is crucial for motivation. Celebrate achievements, no matter how minor they seem. Did your child make a great pass in practice? Acknowledge it! Did they stay focused through an entire game? That’s worth celebrating too. Recognizing these moments can create an encouraging environment that inspires kids to keep pushing themselves. 4. Encourage Teamwork Promoting teamwork within youth sports enhances enjoyment. Kids work better when they feel part of a supportive team. Encourage them to communicate, help each other out, and build friendships. Research shows that children who engage in teamwork report a 20% higher satisfaction rate in their sports experience. This camaraderie not only boosts enjoyment but fosters personal growth as well. 5. Promote a Positive Attitude Your outlook as a parent profoundly impacts your child's experience. Show enthusiasm and maintain positivity, even in challenging times. Remind them that the main goal is to enjoy the game. A study conducted by the American Psychological Association found that children whose parents displayed a positive attitude were 25% more likely to develop a lasting love for sports. 6. Create Fun Practices Practices should go beyond drills and competition. Infusing fun games into training can keep the mood light. For example, instead of traditional sprints, opt for relay races that encourage skill while sparking joy. Kids are more likely to look forward to practice when they know it’s going to be fun. 7. Be Mindful of Over-Competition Recognize when the competitive spirit becomes overwhelming. Keep an eye on your child's stress levels and emotional responses. If you notice signs of burnout or anxiety, reset expectations. Ensuring your child has downtime can lead to better long-term performance and enjoyment. A balanced approach is essential for their mental health and overall sports experience. 8. Encourage Sportsmanship Instilling a sense of sportsmanship can greatly enhance the enjoyment of competition. Praise your child for showing respect to opponents and congratulating them for a good game, irrespective of the outcome. This promotes the value of fair play and reminds them that participating is more important than winning. 9. Mix Up Sports and Activities Encourage kids to participate in various sports and activities to keep their experience refreshing. For example, rotating between soccer in the fall and basketball in the winter can prevent burnout. A 2022 survey found that children who engaged in multiple sports scored 30% higher in overall athletic skills compared to those specializing too early. 10. Involve Yourself Getting involved in your child's sports journey can enhance their experience. Attend games, cheer them on, and engage with other parents. Your active participation shows support and enthusiasm, making the experience more enjoyable for them. Plus, it opens doors to building friendships with other parents who share similar interests. Finding the Right Balance Finding the perfect balance between competition and fun in youth sports is vital for a child's positive experience. By concentrating on skill development, acknowledging accomplishments, and fostering a positive atmosphere, we can create a space where kids enjoy themselves and thrive. Remember, youth sports should be about fun and personal growth rather than just winning. Implementing these strategies has helped my children enjoy their sports journey and gain valuable skills they will carry into adulthood. Together, let’s make youth sports a joyful adventure!

Published by Morgan Sullivan, Athletic Director, Coach Youth sports have evolved dramatically over the years, with parents and coaches often faced with the challenge of how best to guide athletes in their developmental journeys. The debate surrounding specialization versus diversity in youth sports has gained significant traction, emphasizing the need for a balanced approach. This post aims to provide 10 key insights that will help sports parents and coaches navigate the delicate balance between specialization and diversity in youth sports. 1. Understanding Sport Specialization and Diversity Specialization in youth sports refers to the focused engagement in a single sport during a significant part of the year. It is often influenced by the perception that early specialization leads to greater success. In contrast, diversity means encouraging young athletes to participate in multiple sports, which can contribute to varied skill development and a more enjoyable athletic experience. Both paths have their advantages and disadvantages, and understanding them is crucial for making informed decisions. 2. The Importance of Skill Development Encouraging skill development through diverse sports participation helps in fostering well-rounded athletes. Young athletes exposed to different physical demands will learn various techniques and strategies that enhance their overall athletic performance. When children try different sports, they not only develop a broader range of physical skills but also learn essential life skills such as teamwork, communication, and problem-solving. These abilities transfer across sports and can give them a competitive edge when they choose to specialize later on. 3. Physical and Mental Health Benefits Participating in multiple sports has proven benefits for physical health, including reduced injury risk due to overuse and improved cardiovascular fitness. Engaging in various physical activities maintains enthusiasm and motivation, encouraging a lifelong love for sports. Mentally, a diversified approach allows for reduced pressure and stress, which is often associated with specialization. When young athletes dabble in various sports, they can experience joy and satisfaction without the emotional toll that comes with the high expectations of a single sport. 4. The Role of Coaches and Parents Coaches and parents play a vital role in shaping young athletes' experiences. They should be aware of the potential pitfalls of early specialization, such as burnout and injury, and advocate for a balanced approach. Encouraging young athletes to explore a variety of sports fosters an environment where they can discover their passions freely. Coaches should provide opportunities for multi-sport participation and emphasize the importance of skill development over performance metrics alone. To be perfectly clear, hearing a parent provide the reason, "My kid only wants to play _____ sport" is a poor reason to allow early specialization. Youth athletes lack the understanding expected of parents. This is where the parent needs to step in and make the decision for the athlete. 5. Recognizing the Signs of Burnout Burnout is a serious issue affecting young athletes, often stemming from relentless pressure to perform in a specialized sport. It's important for parents and coaches to be vigilant in recognizing the signs, such as a decline in enthusiasm, fatigue, or dissatisfaction with sports. When young athletes exhibit these signs, it may be time to re-evaluate their engagement and consider promoting a more diverse range of activities. Encouraging a break or a shift to another sport may reignite their passion and energy. 6. Building Social Connections Participation in various sports allows young athletes to build a broader social network. Engaging with different teammates, coaches, and peers fosters friendships and encourages collaboration and camaraderie. While specializing can lead to deeper bonds within a single sport, diversifying can introduce a wider community, which can be rewarding and enriching. These relationships can positively impact mental health and provide a support system that young athletes can rely on throughout their sports journey. 7. Lifelong Skills and Values Youth sports are not solely about winning or losing; they serve as a foundation for building lifelong skills. By participating in diverse sports, young athletes learn resilience, time management, and adaptability. These experiences are invaluable and can be applied far beyond the field or court. Moreover, children develop an understanding of sportsmanship, respect, and discipline, which are essential values not only in sports but in everyday life. 8. The Timing of Specialization Research suggests that the optimal time to specialize in a sport is in the high school years, allowing for adequate physical and mental maturity. During the early years, multidisciplinary experiences can arm athletes with the necessary skills and instincts that can be beneficial when they make the decision to specialize. By delaying specialization, young athletes can develop their love for the game rather than seeing it as a chore. This approach can greatly enhance their enjoyment and commitment to the sport. 9. Local Programs and Resources For families seeking a balanced approach, many local sports programs offer multi-sport opportunities designed for young athletes. These programs not only provide training but also prioritize fun, engagement, and skill development. It is essential for parents and coaches to research and take advantage of these resources, ensuring that young athletes enjoy a variety of experiences. Engaging in community programs can also enhance social connections, further benefiting young athletes. 10. Making the Decision Together Ultimately, the decision to specialize or diversify should be made collaboratively between the young athlete, their parents, and coaches. Open communication ensures that the athlete’s interests, goals, and mental health are prioritized in the discussion. Encouraging young athletes to voice their preferences will foster a sense of ownership over their sports journey. This empowerment can increase motivation and satisfaction, leading to more positive experiences in youth sports. Conclusion Balancing specialization and diversity in youth sports is essential for promoting healthy athletic development. By understanding the importance of skill acquisition, mental well-being, and social relationships, sports parents and coaches can better guide young athletes on their journey. Incorporating diverse experiences can equip athletes with the foundational skills and resilience needed for future specialization if they so choose. Ultimately, the goal should be to cultivate a love for sports that lasts a lifetime, setting the stage for success both on and off the field. In recognizing the unique needs of each athlete, adults involved in youth sports create a healthier, happier environment that nurtures the next generation of athletes. Let’s unite in embracing the balance between specialization and diversity, ensuring that every young athlete can thrive.

A Code of Conduct You’ll Actually Follow By Morgan Sullivan, Athletic Director & Coach Why We Need a Sideline Code On most weekends, the soundtrack of youth sports is a mash-up of whistles, cheering, and—too often—adults losing their cool. Nationwide, officials are walking away, participation in organized sports has slipped 13 percent since 2019, and many kids cite “pressure from parents” as a reason for quitting altogether. Project Play The irony? Every parent, coach, and athlete on the field wants the same thing: a positive, developmental experience. The disconnect comes when impulse overrides intention; when emotion trumps logic. That’s why the National Federation of State High School Associations (NFHS) made “modeling sportsmanship” a 2024 Point of Emphasis, reminding schools to set clear expectations for everyone  on game day. NFHS Below is a practical, bite-size code you can put on your refrigerator, in your team handbook, or on the back of season passes. No legalese—just habits that keep the focus where it belongs: on kids enjoying the game(s) they love. The 6-Point Sideline Code # Guiding Habit Real-Life Behaviors You’ll Actually See (and Hear) 1 Cheer Hustle, Attitude, Effort, Not Outcome “Great hustle, #7!”  when an athlete dives for a ball. Applause  for a textbook pick-and-roll, great rebound, when a player runs hard on a ground ball (even if they get thrown out). Parents high-fiving after a long rally, regardless of who wins the point. 2 Let Coaches Coach No verbs. Telling players what to do during the game is the role of the coach, not the fans in the stands. Yelling instructions to your athlete leaves the players confused at best, and often frustrated. Kids understand the roles - they want parents to support them, and coaches to instruct them. The loudest thing you yell is, “Let’s go, Tigers!” —never directions like “Pass left!” 3 Respect Officials — Always Questionable call? You exhale, maybe raise eyebrows, but words never leave your lips. We expect players to move on to the next play, fans should, also. After the game, you greet the ref with “Thank you for working today.”   If another spectator starts chirping, you pivot conversation or offer a calm “Let’s keep it positive.” 4 Model Composure After a turnover you clap twice and sit back down—not stand up waving arms. Phone in hand? You’re recording highlights, not replay-sniping calls. Your facial expression resets as fast as the athletes move to the next play. 5 Celebrate Teammates Publicly, Critique Privately You shout out “Nice block, Lydia!”  instead of “Come on, shoot faster!”   When your child looks your way, you give a thumbs-up and a smile, not tactical signals. Any constructive feedback is handled by the coach. If your kid asks for your opinion, it's a welcomed conversation. Until then, it's not helping. 6 Leave the Venue Better Than You Found It Final horn sounds? You scan the bleacher for water bottles and programs. Help pick up trash from your area. High-five a volunteer ticket-taker on the way out. You exit chatting about the team’s grit, how much fun it was to watch the kids, and the good parts of the game, not the negatives about the officiating crew or the coaches. Use the Snapshot Test. If someone snapped a photo of the crowd at any point, you'd be proud of your physical behavior (facial expression, body language, etc.). That's sideline etiquette in action. For Parents: Turning Good Intentions Into Good Habits The Next Day Rule  – Wait a full day before emailing the coach about playing time or strategy. Emotional distance breeds constructive conversation. Car-Ride Check-In  – Start with a question, not an analysis: “What was your favorite moment?” Let them steer the talk. Sideline Buddy System  – If you’re a chronic yeller, ask a friend to tap your shoulder when your volume creeps up. Praise the Process  – Compliment things the athlete can control (effort, attitude) rather than stats. Research shows process-praise builds resilience. SAGE Journals For Coaches: Setting the Tone Before Opening Day Publish the Code Early  – Include it in preseason packets and parent meetings. Assign a “Culture Captain”  – A trusted assistant or team parent can defuse small flare-ups before they escalate. Model It Yourself  – Officials will forgive a missed clipboard if you’re calm when calls go south. Enforce Consistently  – A gentle reminder first, a more stern reminder second, an escort out if necessary. Consistency signals you value every athlete’s psychological safety as much as physical safety. For Athletes: Owning Your Half of the Equation Use a “Next Play” Mentality  – Bad call? Mistake? Acknowledge, flush, refocus. Respect Up the Ladder  – Officials, opponents, coaches, teammates—in that order. Lead from the Bench  – Energy is contagious; make yours constructive. Guard Your Online Sideline  – Comments on IG or TikTok count as spectator behavior. If it’s trash online, it’s trash in real life. What to Do When Tempers Flare Name It, Claim It, Tame It Name  the emotion (“I’m frustrated”), claim  responsibility (“I’m choosing my reaction”), then tame  it (breathwork, drink of water, short walk). Use Official Channels File concerns with athletic directors, league reps, or governing bodies—not in real-time from the bleachers. Reset as a Community An occasional “sportsmanship timeout” announced over the PA can halt collective momentum toward negativity. The Ripple Effect Positive sidelines do more than create pleasant Saturdays; they help retain officials, keep kids in sports longer, and improve mental-health outcomes. A 2023 study in Clinical Pediatrics  linked lower rates of negative spectator behavior with higher athlete enjoyment and retention across four sports. SAGE Journals   When we model respect, athletes mirror it on the field—and later in boardrooms, classrooms, and family rooms. Putting It Into Action Print and Post  – Turn the 6-Point Code into a one-pager for your next parent meeting. Share Winning Examples  – Use social media to highlight great fan behavior as often as great plays. Measure What Matters  – Survey officials and visiting teams each season about your program’s sportsmanship. Improvement here is as worthy as a win-loss record. Final Whistle Sideline etiquette isn’t about silencing passion; it’s about channeling it. When adults own their role as partners  in the athletic journey—cheering skill, respecting officials, modeling composure—we create a culture where young athletes can compete fiercely and grow freely. Print the code, practice it, and pass it on. The next generation is already watching. References National Federation of State High School Associations. “2024 Points of Emphasis: Sportsmanship.” NFHS Positive Coaching Alliance. “8 Sideline Behavior Tips for Parents on Game Day.” devzone.positivecoach.org Aspen Institute Project Play. State of Play 2024 —Participation Trends. Project Play LaRowe, S. et al. “Adult Negative Spectator Behavior at Youth Sporting Events.” Clinical Pediatrics , 2023.

As parents, we all want what's best for our children, especially when it comes to their future. For parents with young athletes, it’s easy to get caught up in the excitement of their potential. Whether it’s pushing them to be the best on the field, insisting they practice harder, or setting high expectations, the intention is often good: to help them succeed. However, there’s a fine line between encouragement and pushing too hard. When we internalize the social structure of sports — the need to win, compete, and achieve — we may unintentionally impose this mindset on our kids. This can lead to negative consequences, affecting both their athletic performance and social lives. Let’s take a closer look at why that happens. The Social Structure of Sports: A High-Stakes Game The social structure of sports is inherently hierarchical, with success and failure forming the foundation of how athletes are valued. At the core, athletes are constantly measuring their worth based on performance, striving to rise up the social ranks. This pursuit of success isn't just about winning — it’s about gaining accolades and recognition, rewards that are often internalized into their self-worth. The more success they achieve, the greater their sense of value. Parents, wanting the best for their children, naturally push them to succeed, believing that high achievement will ensure their future success. However, what they often fail to realize is that this drive for success, paired with the internalization of competitive values, can lead to psychological maladaptations. The Dark Side of Overbearing Parenting Children raised in environments where winning is prioritized face several emotional and social challenges: 1. Neuroticism – Constant pressure to perform can lead to anxiety and self-doubt. Children who feel they must always be the best may develop a tendency to overthink and second-guess themselves in social situations. 2. Aggression – The competitive nature of sports can breed aggression when not kept in check. If a child is taught to be aggressive to win, this mentality can spill over into other aspects of life, making it difficult to form healthy relationships. 3. Egotism – When parents focus on success and winning, children can become overly focused on their achievements. This emphasis on recognition fosters an inflated sense of self-importance, leading to egotistical behavior in adulthood. 4. Difficulty Handling Failure – The reality of life — and sports — is that no one wins all the time. Children who view failure as catastrophic may struggle with setbacks and avoid situations where they might fail, limiting their growth in other areas. The Long-Term Effects: A Misguided Framework Each of these can significantly affect a child in their journey into adulthood. For example, in a professional setting, someone who struggles with neuroticism might constantly second-guess their decisions, which could slow down project completion and create frustration among colleagues. In relationships, a person with an aggressive & "win-at-all-costs" mentality might approach disagreements with a partner as a battle to be won, leading to constant conflict and difficulty compromising. Similarly, someone with an inflated ego might dismiss the contributions of others, making it hard to collaborate or build trust. Lastly, a person who fears failure might avoid taking on new responsibilities or challenges at work or in their personal life, limiting their growth and hindering progress. How to Support Your Child Without Overdoing It So, how can parents support their young athletes without overdoing it? Here are a few key principles to keep in mind: 1. Emphasize effort over outcome – Praise the effort your child puts into practice and development, rather than focusing on wins and losses. Show them that improvement and growth are more important than any score. 2. Encourage balance – While sports are important, remind your child that life is about more than just being an athlete. Encourage them to explore other interests and hobbies that help them develop well-rounded skills and relationships. 3. Teach emotional resilience – Failure is a part of life. Help your child learn from setbacks and use them as opportunities for growth, rather than punishing failure. 4. Focus on relationships – Remind your child that the value of sports is not just individual achievement but also teamwork and building connections with others. Healthy relationships, both in and outside of sports, should come first. Conclusion It’s easy for parents to get caught up in the competitive world of youth sports, but it’s crucial to remember that our children’s emotional and social well-being should always come before any game. Overbearing parenting, especially when tied to the competitive framework of sports, can have lasting effects on their social lives. By focusing on effort, resilience, and balance, we can help our children develop into well-rounded individuals who can handle the challenges of life — both on and off the field. Citations Ginsburg, K. R. (2007). The importance of play in promoting healthy child development and maintaining strong parent-child bonds. Pediatrics, 119(1), 182-191. https://doi.org/10.1542/peds.2006-2697 Larson, R. W. , & Richards, M. H. (1994). Divergent realities: The emotional lives of mothers, fathers, and adolescents. Psychological Science, 5(4), 179-184. https://doi.org/10.1111/j.1467- 9280.1994.tb00352.x Baumeister, R. F. , & Vohs, K. D. (2007). Self-regulation and the executive function: The influence of self- control on decision making. In Handbook of self-regulation (pp. 13-30). Elsevier Academic Press. https://doi.org/10.1016/B978-012657510-2/50003-0 Coakley, J. (2011). Youth sports: What everyone needs to know. Oxford University Press. Kohn, A. (1992). No contest: The case against competition. Houghton Mifflin Harcourt. Holt, N. L. , & Dunn, J. G. (2004). A grounded theory of the roles of social and psychological factors in athletes' experiences of competition. Journal of Applied Sport Psychology, 16(2), 186-203. https://doi.org/10.1080/10413200490465191 Smoll, F. L. , & Smith, R. E. (2006). Children and youth in sport: A biopsychosocial perspective. Kendall/Hunt. Author Bio Joel Kouame, LCSW, MBA, CAMS-II, is a New York-based mental health specialist and the owner of JK Counseling. He specializes in anger management, trauma, depression, and anxiety, offering trauma-informed, evidence-based treatments such as EMDR (Eye Movement Desensitization and Reprocessing), IFS (Internal Family Systems), and the Gottman Method. Joel is dedicated to helping individuals build resilience and emotional well-being through personalized care. He provides a safe and compassionate space for healing, working with clients to address underlying issues and enhance emotional health. For more information, visit JK Counseling or follow on social media at LinkedIn , Instagram , and Facebook .

‘More, Younger’ Youth sports occupy a special place in American culture, shaping children’s character, health, and social lives. Across the United States, an increasing number of parents and coaches—often with good intentions—seek to introduce sports to children at younger and younger ages and with greater intensity than ever before. This approach, which I’ve labeled “More, Younger,” insists that increased time on the field, in the gym, or on the court is the surest path to success, scholarships, and lifelong athletic achievement. Proponents argue that starting children in organized sports at age three or four, scheduling multiple travel tournaments, and investing in year-round private lessons will produce the next generation of elite athletes. ‘ More  games, contests, practices, instruction and start them younger .’ However, research from various institutions, including the Aspen Institute’s Project Play (Aspen Institute, 2021), Michigan State University’s Institute for the Study of Youth Sports, and the Rutgers Youth Sports Research Council, strongly suggests that the “More, Younger” approach can do as much harm as good. Overemphasizing structured practices and competition early on is linked to two critical issues facing young athletes today: psychological burnout  and overuse injuries . This concept often also tears apart community level sports, which are critical in the youth development concept – but that’s for another article. When children are pushed beyond their developmental limits—physically, cognitively, and emotionally—they may fall out of love with sports, lose motivation to continue, or develop chronic injuries that hamper their future athletic endeavors. It’s important to note that sports can be incredibly positive for youth. A well-designed sports program has the capacity to teach teamwork, sportsmanship, grit, leadership, and many other life skills, as well as a lifelong love for their game. The goal is not to discourage early physical activity—indeed, free play and basic motor skill development are crucial for young children. Rather, this article advocates for an evidence-based, developmentally appropriate approach that aligns with guidelines championed by experts such as the Aspen Institute, the American Academy of Pediatrics, and academic researchers. This piece will dive into the research on youth sports participation, focusing specifically on the dangers of starting too early and training too intensely. We will explore child and adolescent development, overuse injuries, burnout, and how parents, coaches, and sports administrators can collaborate to address these risks. In doing so, we will also highlight the advantages of skill acquisition and motor learning post-puberty and discuss how the “More, Younger” mentality threatens the holistic growth of young athletes. The Rise of the “More, Younger” Approach in Youth Sports The cultural climate of American youth sports has shifted dramatically in the last few decades. Parents and coaches, bombarded with stories of children being offered collegiate scholarships in middle school or making national-level teams at age ten, feel an impetus to accelerate their own children’s development. Compounded by widespread media coverage of prodigies in tennis, basketball, and other sports—like the Williams sisters or Tiger Woods—this cultural narrative has contributed to the sense that the earlier a child starts, the greater their chances of hitting the proverbial jackpot. According to a 2019 survey by the Sports & Fitness Industry Association (cited in Aspen Institute, 2021), youth sports participation patterns indicate an increasingly competitive environment. Children are specializing in a single sport at younger ages, prompted by travel team tryouts, the lure of elite leagues, and pressure from peers (peers of the parents, often). Similarly, the Rutgers Youth Sports Research Council (2020) notes that by the time kids reach the age of 10 or 11, many have already established rigid sports identities, deeming themselves “soccer players” or “basketball players” as opposed to well-rounded young athletes. The “More, Younger” philosophy is also fueled by economic incentives. For some private clubs and coaching academies, recruiting children as young as five years old means more clients paying for longer periods of instruction. Often under the façade (not necessarily intentional) of helping young athletes, the money rolls in.  Parents might pay thousands of dollars annually for lessons, equipment, and travel expenses, believing they are making a long-term investment in their child’s future. This early commercialism can overshadow the fundamental aim of youth sports: enjoyment, character development, a growing love for the sport, and holistic well-being. Despite the popularity of this model, an increasing body of evidence indicates that specialized, high-intensity training at young ages may be both physically and psychologically detrimental. Overuse injuries such as Little League shoulder, gymnast wrist, or runner’s knee are becoming commonplace in grade school athletes. Moreover, the mental toll—performance anxiety, burnout, emotional exhaustion—should not be overlooked. Understanding Child and Adolescent Development To begin we must state the obvious – many coaches in the youth sports world are simply former players who now have a kid playing that sport. They are not educated or trained to understand what’s necessary to properly develop our youth. A core misconception driving “More, Younger” coaching is the idea that children can be developed like mini-adults, responding similarly to the same forms and volumes of training that adults receive. In reality, children’s bodies and brains are in the midst of dynamic growth. For sports to be a positive force, training must be adjusted to align with these developmental stages. A lack of understanding of the developmental stages leads to the ‘professionalization’ of youth sports. Physical Growth and Maturation From infancy to adolescence, children undergo substantial changes in skeletal structure, muscular strength, cardiorespiratory capacity, and coordination . Prior to puberty, growth patterns can be erratic. Children have shorter limbs and different leverage points compared to adults, which influences their biomechanics during movements like throwing, kicking, or running. When a child transitions into puberty, hormonal changes stimulate rapid growth spurts and increases in muscle mass. This phase also triggers changes in bone density and joint architecture. This is the ‘age of proprioception.’ This means the athlete is best primed to conduct fine motor movement adjustments (correcting hip rotation timing during baseball pitching, fixing their basketball shooting form, etc). According to the American College of Sports Medicine (2020), intense, repetitive stress on growth plates (the areas of developing cartilage near the ends of long bones) is a common source of overuse injuries. If a child is already playing 50 (often more) baseball games per year at age 9 or 10 and continues to pitch intensively, they risk damaging these vulnerable growth plates. There are numerous other overuse injury scenarios we could talk about. Cognitive Development On a cognitive level, children’s brains are in early stages of developing the capacity for complex problem-solving, decision-making, and emotional regulation. Before approximately age 12, the prefrontal cortex—which is crucial for impulse control and strategic thinking—is still maturing (Steinberg, 2019). Coaching approaches that demand a high level of tactical sophistication or that rely on adult-like concentration and emotional management may be inappropriate for younger children. Socioemotional Development Socially and emotionally, children are in the midst of exploring their emerging identities and determining how they fit into the world around them. In healthy circumstances, sports provide a positive environment where kids develop teamwork skills, cultivate friendships, and gain confidence through gradual  mastery of physical and mental skills. However, when parents place disproportionate emphasis on performance, winning, or external accolades, the child’s self-esteem becomes entangled with parental approval in a potentially harmful way. Instead of feeling that they are valuable simply for who they are, children begin to believe their worth is determined by whether they meet—or fail to meet—parental expectations in sports. This dynamic is exacerbated by a reward system in which parental praise, extra privileges, or greater attention come only when the child excels in competition or shows improvement. When parental disappointment follows losses or subpar performances, young athletes can feel a profound sense of shame. Even when parents are slightly supportive of other areas, but go over the top for sports successes, this lesson is learned by the young athlete. Their self-image as both an athlete and a child becomes tightly woven into how well they perform. In these cases, the child’s core self-esteem is dependent on maintaining athletic success; a slump in performance, a prolonged injury, or even a transition to a new team can become a crisis of identity. The child may feel that they are “letting down” their parents and, by extension, failing as a person. “Must perform, must impress.” As children grow older, this conditional approval can encourage a cycle of anxiety and fear of failure. Dr. James Borchers, Ohio State Department of Athletics Head Team Physician and Fellow, American College of Sports Medicine spoke on the mental health crisis in America at the National Athletic Directors Conference in Austin, TX on December 17, 2024. He showed that Gen Z reports higher levels of anxiety, depression, and stress than any other generation in history. He also showed us that student-athletes report higher levels of negative emotional states than their non-athlete counterparts. Why?   No longer do they view sports as a source of joy, social interaction, and skill development; instead, it feels like a constant, high-pressure test of whether they are “good enough.” Over time, this stressful environment can drive them away from sports altogether if they sense that they cannot consistently meet such lofty standards. In some instances, the child continues to participate solely to earn parental love and validation. Ultimately, these pressures undermine the healthy social and emotional benefits that youth sports can provide, reinforcing the idea that an athlete’s worth is measured only by the final score or their latest performance—and not by the person they are off the field. “Must perform, must impress.” When adults—coaches or parents—push a child beyond their developmental capacities, the child may respond with anxiety, frustration, or apathy. What was intended as a fun, developmental activity can morph into an emotionally charged grind. This psychological pressure, combined with physical risks, underscores why “More, Younger” is a flawed approach. PHYSICAL DEMANDS AND OVERUSE INJURIES Common Overuse Injuries in Youth Sports Overuse injuries occur when repetitive trauma accumulates faster than the body can heal. In youth sports, the phenomenon is increasingly widespread due to two factors: uneducated parents and coaches, and parents and coaches who don’t care/ignore the research. According to the Aspen Institute’s Project Play 2021 report, sports like baseball, gymnastics, swimming, and basketball see high incidences of shoulder, elbow, wrist, and knee injuries in preadolescent participants. Some common examples include: Tommy John Surgery: ulnar collateral ligament (UCL) reconstruction is a procedure in which a damaged ligament on the inside of the elbow is replaced with a tendon from elsewhere in the body. Often performed on baseball pitchers, it aims to restore stability and function to the elbow joint. Little League Shoulder (Proximal Humeral Epiphysiolysis):  Caused by repetitive stress at the growth plate in the shoulder, typically from pitching. Osgood-Schlatter Disease:  Painful inflammation just below the knee, often seen in sports involving running and jumping. Sever’s Disease:  Inflammation of the growth plate in the heel, frequently observed in soccer, basketball, or track athletes. Gymnast’s Wrist:  Chronic stress injury to the growth plate near the wrist, linked to frequent tumbling and landing. Children are particularly prone to these injuries because growth plates are weaker than the surrounding tendons and ligaments. Heavy training loads and frequent competitions magnify the risk. Prevention Strategies for Coaches and Parents Age-Appropriate Training:  Shift the focus to fundamental movement skills (running, jumping, throwing, catching) for children under the age around 12. Gradually increase skill complexity and training intensity post-puberty . Coach Education:  Mandate training for youth coaches in injury prevention, recognizing overtraining symptoms, and proper biomechanics for developing athletes. Cross-Training: Encourage children to engage in multiple sports, thereby distributing repetitive stresses across different muscle groups and movement patterns. Coach Education:  Mandate training for youth coaches in injury prevention, recognizing overtraining symptoms, and proper biomechanics for developing athletes. Limit Competitive Seasons:  Implement pitch counts ( MLB PitchSmart  has it all laid out) or match limits for sports like baseball, tennis, or soccer, in line with guidelines from the American Academy of Pediatrics (2019). Coach Education:  Mandate training for youth coaches in injury prevention, recognizing overtraining symptoms, and proper biomechanics for developing athletes. Rest and Recovery:  Schedule 2-4 days off per week, and offseason periods where the child does not engage in the same sport for at least 3 months. And… Coach Education:  Mandate training for youth coaches in injury prevention, recognizing overtraining symptoms, and proper biomechanics for developing athletes. By adopting these precautionary steps, youth sports organizations can avert a substantial number of overuse injuries and promote healthier, long-term athletic participation. Psychological Demands and Burnout Warning Signs and Stages of Burnout Burnout is a state of chronic stress that leads to physical and emotional exhaustion, cynicism, and a sense of reduced accomplishment (Raedeke & Smith, 2019). For young athletes, burnout can manifest as: Persistent fatigue or disinterest in practice. Declining performance despite intense efforts. Increased irritability and conflicts with teammates, coaches, or parents. Difficulty sleeping Changes in appetite. Frequent minor illnesses due to a compromised immune system. Burnout often unfolds in stages: Enthusiasm: The child begins with high motivation and excitement. Stagnation: The child’s performance plateaus or improvements are negligible. Frustration: The child grows increasingly upset and questions their ability or the demands placed on them. Apathy/Dropout: The child either becomes apathetic, mentally checking out, or quits the sport altogether. How Overzealous Coaching Contributes to Burnout Overzealous coaching (isn’t this what it all boils down to?) can be characterized by high-volume training, unrealistic performance expectations, and a disproportionate focus on winning over development . When coaches and parents push for more competitions and intense practices at younger ages, children do not have time to recover—physically or mentally. The child feels locked in a cycle of “must perform, must impress,” leading them to associate sports with stress rather than enjoyment. In a 2020 publication by the Rutgers Youth Sports Research Council, sports psychologists stressed the importance of distinguishing between deliberate practice  (which is highly structured, purposeful, and cognitively demanding) and deliberate play  (child-centered, inherently motivating, and flexible). While some deliberate practice is beneficial, overwhelming a child with it can accelerate burnout. Reclaiming the “Play” in Sports A significant protective factor against burnout is simple: fun . When kids have opportunities for unstructured play and can experiment without fear of failure, they develop intrinsic motivation. They play because they love it. The Aspen Institute’s Project Play initiative (2021) highlights the importance of fostering a love of the game through age-appropriate, playful training sessions. Strategies  for coaches to reclaim “play” in sports: Incorporate games that develop fundamental skills but remain fun and creative. Encourage spontaneous, small-sided matches where kids set their own rules and officiate themselves. Reward effort and improvement more than outcomes like goals scored or games won. Regularly solicit feedback from the kids about what they enjoy in practice. By emphasizing the joy of sport, coaches can extend children’s athletic longevity and reduce the risk of burnout. Lessons Learned (and Missed) from Free Play When children are given space for free play —unstructured, child-directed play—they learn to negotiate rules, handle conflict, experiment with boundaries, and develop creativity. This is not only essential for social skills but also fosters intrinsic motivation. However, the “More, Younger” model often supplants free play with regimented practices and adult-led drills. Missed Opportunities  in “More, Younger”: Reduced leadership skill development: In free play, kids organize themselves, decide teams, and solve conflicts—crucial leadership experiences that can be overshadowed by adult management. Lost autonomy: Children who are constantly under adult scrutiny may fear making mistakes, stifling creativity and risk-taking. Narrow peer groups: By specializing early and attending “elite” clubs, children might miss out on the diverse friendships that come from participating in multiple, varied activities, especially with their community peers. In effect, kids may develop an identity strongly tied to a single sport, leaving them vulnerable if they experience an injury, burn out, or simply lose interest. THE POST-PUBERTY-ADVANTAGE Neuromuscular Development One of the central points often overlooked by “More, Younger” advocates is that skill acquisition  and motor learning  are not linear processes tied solely to volume of repetition. Read that again. While there is some truth to the adage “practice makes perfect,” developmental timing is equally critical. Post-puberty, adolescents undergo significant changes in neuromuscular coordination, strength, and power output, making them more receptive to advanced skill training. According to a 2021 study in the Journal of Applied Sport Science  (Taylor & Collins, 2021), focusing on foundational motor skills (like agility, balance, coordination) during preadolescence sets a more robust base for specialization post-puberty. For instance, a 15-year-old who spent ages 7–13 sampling different sports, acquiring diverse motor patterns, might catch up or even surpass a peer who specialized in one sport since age 7 but did not broaden their overall athletic skillset. Late Bloomers vs. Early Bloomers The concept of late bloomers is highly relevant to discussions about “More, Younger.” Some children do not show significant athletic promise at age 10, but by 15 or 16, they have the size, strength, and motivation to excel. Early specialization may prematurely weed out these late bloomers who could otherwise become outstanding athletes if given time. Michigan State University’s Institute for the Study of Youth Sports has repeatedly highlighted that many professional athletes across different sports did not specialize until mid or late adolescence. This underscores the futility of making high-stakes decisions about a child’s athletic future in elementary school. Skill Acquisition and Motor Learning in Adolescence During adolescence, children can handle more complex cognitive and physical training. Their bodies are better equipped to endure specialized drills without as high a risk of growth plate injuries. Their brains are more adept at processing strategic concepts and handling stress. Thus, the investment in extensive, specialized training is often more efficient if it occurs in late-adolescence rather than early childhood. The Rutgers Youth Sports Research Council (2020) maintains that a key to harnessing the post-puberty advantage is periodization —structuring training to align with growth phases, ensuring that the largest skill leaps occur when kids can derive the greatest benefit. Sounds a lot like Long Term Athlete Development ( LTAD )… THE ROLE OF PARENTS AND COACHES Parent-Coach Communication Parents play a pivotal role in setting the environment for youth sports. They are the gatekeepers of a child’s schedule, finances, and emotional support. However, parents sometimes lack the expertise to evaluate whether a coach’s methodology is developmentally appropriate. Open communication between parents and coaches can mitigate misunderstandings and ensure the child’s best interests are prioritized. Effective practices  for parent-coach communication: Regular Check-Ins:  Encourage meetings or brief chats every quarter or season to discuss the child’s progress, enjoyment level, and any concerns about overuse or burnout. Clear Expectations:  Coaches should clearly lay out their philosophy, training volume, and competitive expectations before the season begins. Appropriate Boundaries:  Parents should trust coaches to handle technical matters while coaches must respect parental input regarding the child’s well-being. Setting Age-Appropriate Goals Children’s goals in sports should revolve around fun, skill-building, and social development. Ambitions like “winning a national tournament” or “getting a college scholarship” are more appropriate for older adolescents who express their own desire to compete at a higher level. Parents and coaches must  modulate their expectations to match the child’s age and interest level. Importance of Coach Education and Certification One major culprit in the “More, Younger” phenomenon is the fact that many youth coaches are volunteers or well-meaning individuals without formal training in kinesiology, child development, or sports psychology. In some sports, it’s not uncommon for a parent to step into a coaching role simply because no one else volunteered. Solutions : Certification Programs:  Mandate coaching certification through organizations like the National Alliance for Youth Sports (NAYS) or specialized programs at universities. Ongoing Professional Development:  Provide continuing education workshops on new research around youth training loads, motivational techniques, and injury prevention. Mentor Programs:  Pair less experienced coaches with more seasoned, certified coaches who can provide guidance and feedback. When coaches are equipped with the right knowledge, they can minimize the risk of fostering an overly competitive or damaging environment for children. BEST PRACTICES FOR YOUTH SPORTS PROGRAMS Long-Term Athlete Development (LTAD) Models The Long-Term Athlete Development model ( LTAD ) proposes age- and stage-specific benchmarks that guide coaches on what to prioritize in training (Balyi & Hamilton, 2020). The stages typically look like this: Active Start (0–6 years):  Emphasize basic movement skills and unstructured play – 99% development, 1% winning. FUNdamentals (7–9 years):  Introduce fundamental movement skills, ensure it’s fun and inclusive – 90% development, 10% winning. Learning to Train (10–12 years):  Develop general sports skills, continue a multisport approach – 65% development, 35% winning. Training to Train (13–16 years):  Focus on advanced motor skills, aerobic capacity, and strength, aligning with puberty onset – 55% development, 45% winning. Training to Compete (17–18 years):  Specialization, high-intensity practices, and strategy become key – 5% development, 95% winning. Training to Win (18+ years):  Elite-level competition - win. Active for Life (any age):  Enjoy sports recreationally – play as much as your old joints can handle. Following LTAD principles helps mitigate injuries and burnout, recognizing that children will benefit from broad skill development and that high-intensity, specialized training is better suited for mid to late adolescence. Multisport Participation Mounting evidence suggests that multisport participation  fosters better athletic development than early specialization (Taylor & Collins, 2021). Children who play multiple sports develop a broader range of motor skills, reducing the risk of overuse injuries and mental fatigue from focusing on just one sport. Notably, many professional athletes—such as Olympic sprinters, NFL players, and NBA standouts—dabbled in multiple sports during their youth. Safe Sport Policies and Guidelines An increasing number of governing bodies, including the NCAA and USA Baseball, have introduced guidelines for youth coaches. For instance, USA Baseball ( MLB Pitch Smart ) has pitch count and rest day mandates to protect young pitchers’ arms. Safe Sport  policies also address broader safety measures, including concussion protocols and the prevention of physical or emotional abuse. Youth sports organizations should adopt these guidelines and ensure accountability. That means tracking pitch counts, monitoring training loads, and having a zero-tolerance policy for abusive coaching behaviors - making the well-being of young athletes a priority is crucial for sustainable success. Policy and Organizational Recommendations National Governing Bodies and Mandates National governing bodies (NGBs) like USA Soccer, USA Basketball, and USA Baseball can play a pivotal role in setting standards for youth sports. Aspen Institute’s Project Play (2021) has highlighted the need for NGBs to coordinate on best practices, advocating a cross-sport approach so that guidelines are consistent, no matter what sport a child plays. These could include: Certified Coaches Only:  Mandate a minimum level of training or certification for all coaches at competitive levels. Age-Based Practice Limits:  Restrict the number of formal practices and competitions per week for younger athletes. Certified Coaches Only:  Mandate a minimum level of training or certification for all coaches at competitive levels. Transparent Pathways:  Outline clear pathways of progression that emphasize skill development and fun over immediate competition results. Certified Coaches Only:  Mandate a minimum level of training or certification for all coaches at competitive levels. Community-Based Initiatives and Access Access to quality youth sports is another critical piece of the puzzle. If sports programs focus exclusively on competition and traveling teams, children from lower-income families, those not yet physically developed, or those in underserved areas may be left behind. This can perpetuate inequities, as sports participation becomes increasingly pay-to-play, and can exclude smaller and lesser-skilled prepubescent athletes. Proposed solutions : Community Grants and Scholarships:  Funding for local clubs or schools to provide free or reduced-cost programs. Facility Sharing:  Partnerships between schools, parks, and private clubs to open facilities for broad community use. Volunteer Training:  Creating a pool of volunteers trained in basic coaching principles to expand the capacity of community-based programs. By making sports more accessible and less commercialized, we can curtail some of the negative incentives that drive a “More, Younger” approach. Public School Programs and Partnerships Public schools can bolster youth sports by collaborating with local clubs and community organizations and can play a vital role in supporting community youth sports programs by leveraging their institutional expertise, resources, and commitment to holistic child development. As hubs of education-based athletics , schools house certified educators, who have a deeper understanding of age-appropriate education and child and adolescent development stages. By collaborating with local clubs and community organizations, schools can share this knowledge and reinforce best practices, ensuring that young athletes receive well-rounded support and guidance. One way schools can facilitate this collaboration is by using Long-Term Athlete Development (LTAD) principles into their physical education curriculum. Instead of narrowing children’s focus onto a single sport, an LTAD framework prioritizes the development of fundamental movement skills—agility, balance, coordination, speed, and strength—through a variety of activities. As children progress through primary and secondary school, they are exposed to diverse sports and receive the appropriate level of physical challenge based on their developmental stage. By promoting LTAD within the school day, educators help establish a foundation of physical literacy that community clubs and youth programs can then build upon after school or on weekends. As the professionals most qualified to cultivate young athletes—namely our physical education teachers—routinely introduce multiple sports in their curricula, one has to question why individuals lacking that expertise would still insist on early, single-sport specialization. Additionally, school staff such as teachers, guidance counselors, and athletic trainers often have closer, daily contact with students than volunteer youth coaches do. This position makes schools the frontline for spotting red flags related to burnout, overuse injuries, or mental health concerns. For instance, if a student who once enjoyed physical activities becomes withdrawn, complains of chronic pain, or shows declining academic performance, these could be signs of overtraining or psychological stress stemming from an intense sports schedule. Teachers and athletic trainers are trained to interpret these warning signals, communicate with parents, and recommend adjustments—whether it’s decreased training volume, diversified physical activities, or simply more rest. Schools can also organize training workshops or professional development sessions that invite community youth coaches to learn about age-appropriate coaching strategies, injury prevention, concussion protocols, and constructive motivational methods. These sessions can be led by certified school coaches, athletic directors, or health professionals who specialize in adolescent development. Establishing such shared learning experiences encourages alignment between school programs and local clubs, reduces the dissemination of conflicting information, and cultivates a stronger, more unified support network for young athletes. Overall, a school’s dedication to education-based athletics, set through actions by the athletic department, can profoundly influence the culture of youth sports within its community. By modeling an environment that values fun, skill-building, and healthy competition, schools provide an example that local programs can adopt. This partnership promotes athletic environments where children can safely explore multiple sports, learn essential life lessons, and develop a positive relationship with physical activity that extends far beyond graduation. Coach’s Final Thoughts The “More, Younger” approach to youth sports has gained momentum in recent decades, fueled by cultural myths about early specialization and a gold-rush mentality regarding future scholarships or professional success. Yet mounting evidence from the Aspen Institute’s  Project Play, Michigan State University’s Institute for the Study of Youth Sports , the Rutgers Youth Sports Research Council , and others underscores the dangers of forcing children into adult-like training regimes far too early. Research consistently shows that kids learn more effectively and more sustainably post-puberty, when their neuromuscular system and cognitive capacities align for enhanced skill acquisition.  Physical activity and fundamental movement skills are essential throughout childhood. The key is ensuring that sports experiences are developmentally appropriate—emphasizing play, variety, and gradual skill progression rather than a relentless drive to compete. Parents and coaches wield significant influence over these outcomes. With the right education, training, and collaboration, they can create a youth sports environment where children are protected from excessive physical and psychological strain. National governing bodies and community-based programs likewise carry a responsibility to set guidelines and foster evidence-based approaches. Ultimately, the goal is not to stifle athletic achievement but to cultivate it in a way that respects the natural trajectory of child development. By pushing children to do “more, younger,” we risk undermining the very foundation of their future athletic potential. By letting them learn and grow in harmony with their developmental stages, we pave the way for healthier, happier athletes who will carry a lifelong love for sports. In this sense, the best results—on and off the field—are achieved not by forcing children to go beyond their capacities early on, but by guiding them toward excellence through patience, respect, and the joyful spirit of play.

Balancing Scheduling, Nutrition, and Performance The tradition of early morning practice is deeply ingrained in sports culture, often seen as a symbol of discipline and commitment. It also aids the coaches and families ‘the rest of the day’ to handle other business. However, as our understanding of nutrition, sleep, and athlete health has evolved, it’s worth reconsidering this practice. Early start times frequently result in athletes arriving underprepared, with inadequate nutrition and hydration. This article delves into the complex interplay of practice scheduling, nutrition, and athlete performance, offering research-backed insights and practical recommendations for coaches. The Role of Nutrition in Athletic Success Athletic performance is intricately tied to nutrition. The food athletes consume directly impacts their energy levels, recovery, and ability to perform. Early practices disrupt typical meal timing, often leading to skipped breakfasts and insufficient caloric intake. Beyond the direct negative implications of athletes skipping breakfast to get to the early practice, think of the lesson that athlete is learning - 'I guess I don't really need to eat a breakfast before I start my day.' That ain't right! Let's dive in. 1. Energy Systems and Nutrition Carbohydrates are the primary fuel source for high-intensity exercises, with glycogen stores in the muscles and liver being crucial for sustained performance. Proteins, on the other hand, are essential for recovery, aiding in muscle repair and adaptation. A lack of pre-practice nutrition fails to replenish depleted glycogen stores, leaving athletes fatigued and more prone to injury. 2. Hydration and Performance Dehydration affects physical and mental performance, even with as little as a 2% loss in body weight through sweat. Early morning practices often leave athletes insufficiently hydrated, exacerbating fatigue and reducing endurance. 3. Micronutrient Needs Vitamins and minerals play a supportive role in energy metabolism and recovery. Calcium, magnesium, and iron, for instance, are vital for muscle function and oxygen delivery. Athletes missing meals before practice may lack these critical nutrients. Find more on nutrition here . Find more on hydration here . Supporting Research A position stand from the American College of Sports Medicine emphasizes the importance of carbohydrate-rich meals 1-4 hours before exercise to optimize glycogen levels. ( Thomas et al., 2016 ) Studies highlight that protein intake post-exercise enhances muscle repair and growth, particularly when consumed within 2 hours. ( Jäger et al., 2017 ) Hydration studies reveal that dehydration impairs endurance, cognitive function, and recovery. ( Shirreffs, 2010 ) The Sleep Factor: Essential for Recovery and Performance Sleep is as critical as nutrition for athletes, particularly adolescents. It influences not only recovery and physical readiness but also cognitive performance and mood. 1. Adolescent Sleep Needs Teenagers require 8–10 hours of sleep per night, but early practices often cut into these hours. Chronic sleep deprivation affects growth, memory consolidation, and immune function, reducing athletes’ ability to perform and recover. 2. Biological Rhythms The adolescent body’s natural circadian rhythm leans toward later wake times. Practices scheduled at dawn force athletes to operate counter to their biological clocks, negatively impacting performance. 3. Sleep and Injury Prevention A study published in The Journal of Pediatric Orthopaedics  found that athletes who slept less than 8 hours per night were 1.7 times more likely to sustain injuries. This underscores the need for proper rest to ensure safety and peak performance. Find more on sleep, here . The Case for Later Practice Times Scheduling practices later in the morning—particularly on weekends—can mitigate the negative effects of early starts. Here’s why this adjustment matters: 1. Improved Nutritional Intake A later start time gives athletes the opportunity to eat a balanced breakfast. Options such as oatmeal, smoothies, or eggs with whole-grain toast provide the carbohydrates and proteins needed for energy during exercise and primes the athlete for optimal recovery afterwards. 2. Enhanced Mental and Physical Engagement Athletes arriving to practice well-rested and properly fueled are more focused, reducing errors, and maximizing productivity in drills and scrimmages…and decreases likelihood of injury. 3. Alignment with Long-Term Athlete Development The Long-Term Athlete Development (LTAD)  model emphasizes prioritizing athlete health and growth over short-term gains. Later practices align with this philosophy, supporting holistic development. Supporting Research A meta-analysis in Sleep Medicine Reviews  indicates that later start times (9:00 or later) improve sleep duration and athletic performance. ( Wheaton et al., 2016 ) Nutrition timing studies show enhanced performance when meals are consumed 1-3 hours pre-exercise. ( Thomas et al., 2016 ) Strategies for Coaches Coaches can implement several practical strategies to support athletes’ nutritional and sleep needs while maintaining effective practice schedules: 1. Adjusting Practice Times Shift Saturday practices to start no earlier than 9 a.m., allowing athletes more time to eat and hydrate. 2. Promoting Quick, Nutritious Meals Encourage athletes to consume simple, nutrient-dense meals before practice: Smoothies: Combine fruits, yogurt, protein powder, and a liquid base for a quick, digestible option. Oatmeal: Add fruits, seeds (chia and flaxseed are great), or nuts for additional energy. Eggs and Toast:  A classic, easy-to-prepare option with balanced macros . 3. Educating Families A coach can educate parents and athletes on the importance of sports nutrition and sleep by hosting informational sessions or workshops that emphasize how these factors directly impact athletic performance, recovery, and overall well-being. During these sessions, coaches can use relatable examples, such as comparing an athlete’s body to a car that requires the right fuel (nutrition) and regular maintenance (sleep) to function optimally. Providing practical tips, such as meal planning ideas, pre- and post-practice snack suggestions, and strategies for developing consistent sleep routines, can empower families to take action. Additionally, sharing easy-to-understand research or visuals, like performance statistics linked to proper nutrition and rest, helps reinforce the message. By fostering open communication and creating a supportive environment, coaches can build a team culture that values healthy habits both on and off the field. Family involvement ensures consistent support for athletes. 4. Encouraging Hydration Provide water stations and educate athletes on drinking water the night before and upon waking. During practices, contests, and conversations with athletes, ensure to consistently mention the importance of drinking water. The phrase ‘hydration for domination’ seems to resonate with athletes at all levels. 5. Monitoring Sleep Patterns Use team check-ins or surveys to track athletes’ sleep habits, emphasizing the importance of rest for peak performance. The Outcomes of Change Adjusting practice schedules and prioritizing nutrition yields measurable benefits: Physical Performance:  Higher energy levels, improved endurance, and quicker recovery times. Cognitive Engagement:  Enhanced focus, reduced errors, and better decision-making during drills. Injury Prevention:  Reduced fatigue-related incidents and faster recovery from exertion. Conclusion The tradition of early morning practices is worth reevaluating in light of modern insights into nutrition, sleep, and athlete development. Coaches have the unique opportunity to foster healthier, more productive environments by scheduling later practices and emphasizing proper nutrition. These changes not only enhance performance but also contribute to the long-term success and well-being of the athletes. By rethinking early morning practices, we can align our training approaches with the ultimate goal of athlete empowerment—on and off the field. Resources Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health , 1(1), 40-43. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition , 14(1), 20. Shirreffs, S. M. (2010). Hydration in sport and exercise: Water, sports drinks, and other drinks. Nutrition Bulletin , 35(4), 374-381. Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics , 116(3), 501-528. Wheaton, A. G., et al. (2016). School start times for middle school and high school students — United States, 2011–12 school year. Morbidity and Mortality Weekly Report , 64(30), 809-813. Milewski, M. D., et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. The Journal of Pediatric Orthopaedics , 34(2), 129-133.

In the world of high school athletics, varsity sports often serve as the culmination of years of training, sacrifice, and dedication. From early youth leagues to junior varsity (JV) and travel programs like AAU basketball, every level is ultimately geared toward preparing athletes for one goal: varsity competition. While it’s easy to view each stage as a separate entity with its own milestones and victories, the truth is that these developmental phases are interconnected steppingstones. Whether you're a coach, player, or parent, it's crucial to recognize that everything leading up to varsity competition should be considered part of a grand design to build stronger, smarter, and more competitive athletes. In this article, we'll explore how youth sports, junior high programs, freshman teams, JV squads, and even travel/select/club/AAU leagues are all part of a larger system designed to produce high-performing high school varsity athletes. We'll also look at the important roles coaches, parents, and players have in this process and why a long-term vision is key to athletic success. See more on the Long Term Athlete Development Plan in the resources below. The Pyramid of Athletic Development: Youth Sports as the Foundation Youth sports provide the initial building blocks for athletic skills, teamwork, and understanding the game. It's at this level that young athletes first learn the importance of discipline, practice, and cooperation. For most parents and young athletes, the primary focus at this stage is enjoyment and fostering a love for the game. However, the seeds for future success in varsity sports are planted early. Kids who are introduced to fundamentals, proper technique, and good sportsmanship in their early years have a far better chance of flourishing in later, more competitive stages. There is NO NEED for 8U travel/select/AAU teams. Earlier and more is not better at this level. Coaches at the youth level play a vital role in this development. Their job isn’t just to teach the mechanics of the game, but also to instill values such as perseverance, teamwork, and resilience—qualities that are essential for varsity athletes. And they sure ensure the sport is FUN! It’s important for coaches and parents to maintain perspective: while winning is certainly nice, the ultimate goal is to prepare these athletes for what’s to come in middle school, high school, and beyond. As famed sports psychologist Dr. Jim Taylor suggests, youth sports should focus on "building a foundation of physical, mental, and emotional skills." He argues that early specialization and the 'professionalization' (putting winning over fun and development) of youth sports can often harm an athlete's long-term potential, underscoring the need for a more holistic approach at the youth level. Junior High and Freshman Sports: Sharpening Skills and Developing Game IQ As athletes move into junior high and freshman sports, the focus shifts from purely learning the game to refining skills and developing a deeper understanding of strategy and game dynamics. At this stage, athletes should still be encouraged to experiment with different positions, styles of play, and even different sports. Multisport athletes often develop a broader skill set and are less likely to experience burnout or overuse injuries , which are common in young athletes who specialize too early. One thing to emphasize is the role of freshman and junior high sports as a preparatory phase for high school athletics, particularly varsity sports. Coaches and parents should encourage athletes to focus on development rather than immediate success. For instance, a freshman basketball player might not make the varsity squad their first year, but the experience gained during their freshman season is invaluable in preparing them for that higher level of competition in the future. Moreover, this is a critical period for developing what is often called "game IQ"—the ability to read plays, understand complex game strategies, and make split-second decisions on the court or field. According to the Positive Coaching Alliance, building game intelligence is key to long-term success, as it often separates good athletes from great ones. Junior high and freshman teams are an ideal environment to cultivate this intelligence, as the pressure to win is typically lower, and athletes have more freedom to make mistakes and learn from them. Parents and coaches - it's better to focus on athlete development at the expense of winning a junior high contest. The Critical Role of Junior High Sports in Shaping High School Athletes In the world of competitive athletics, we often look to high school sports as the proving ground for future athletes. However, the foundation of a successful high school sports program is laid long before athletes step onto a varsity field. Junior high or middle school sports play an undeniably crucial role in shaping the athletes who will one day compete at the high school level. While it's easy for coaches to get caught up in the thrill of winning, the true value of junior high sports lies in the development of the athlete, both physically and mentally. When the emphasis is placed on growth rather than immediate success, athletes are far more likely to excel when they reach the high school varsity stage. Here's a fantastic quote from a 30-year varsity basketball coach regarding the importance if junior high development: "Some of the most important coaches in my program are my middle school coaches. It's what I think about every year." Development vs. Winning: The Long-Term View There is no denying that competitive success feels great for both coaches and athletes. But in the context of junior high sports, this short-term gratification should never overshadow long-term athlete development. The junior high years are a critical time for athletes to learn essential skills, develop their bodies, and understand the mental aspects of competition. Coaches who prioritize winning at the expense of development often miss the bigger picture—preparing athletes for success at the high school level and beyond. This emphasis on winning can lead to early specialization, burnout, and even injury, as young athletes are pushed to compete at levels that are beyond their physical maturity and cognitive development level. On the other hand, coaches who focus on skill development, team play, and fostering a love for the game provide athletes with the tools they need to succeed in the long run. According to Dr. Amanda Stanec, a renowned expert in physical education and youth sports, “Early sports specialization often leads to overuse injuries and burnout. Coaches who promote multi-sport participation and developmentally appropriate training ensure their athletes stay healthy and engaged long term” (Stanec, 2021). Building a Foundation of Skills Junior high sports should be about building a foundation of skills that athletes can build upon as they move through their sports careers. This includes not only the physical skills required for a specific sport but also the mental resilience, teamwork, and leadership abilities that are so critical at the varsity level. When coaches focus on skill development rather than winning, they create an environment where athletes feel safe to make mistakes and learn from them. This is key in helping athletes develop the confidence and mental toughness they will need to succeed in high-pressure varsity games. High school varsity coaches often cite mental resilience as one of the most important traits an athlete can possess. Athletes who have been nurtured in a developmental environment during their junior high years are much more likely to arrive at the high school level prepared to handle the challenges of varsity competition. Junior Varsity: The Final Preparatory Stage By the time athletes reach the JV level, the transition toward varsity competition is well underway. JV sports serve as the last crucial phase where athletes refine their skills, improve their athletic conditioning, and learn the intricacies of varsity-level play. At this stage, athletes are not only honing their physical abilities but also mastering the mental and emotional aspects of competition. Here, the emphasis shifts more explicitly to preparing athletes for varsity roles. Coaches at the JV level must strike a delicate balance between winning games and preparing players for the varsity level. It’s tempting to prioritize victory, especially in competitive districts or leagues, but the true measure of a successful JV program is how well it prepares athletes for the varsity stage. That includes teaching players how to handle pressure, overcome adversity, and adopt a team-first mentality. As noted in research conducted by the National Federation of State High School Associations (NFHS), high school sports are a critical period in adolescent development, and JV teams provide the structured environment where athletes can learn how to handle both the physical and emotional demands of high-level competition. Travel Sports and AAU Basketball: Enhancing Skills Outside of School Programs In addition to school-based sports, travel leagues like AAU basketball and club teams for sports like baseball, volleyball, and soccer offer athletes opportunities to compete at a higher level and often against teams with rosters full of more talented opponents. While these leagues are sometimes seen as separate from the high school sports system, they actually play a critical role in preparing athletes for varsity competition. See more on the relationship between school sports and these external leagues in this article - Positive and Negative Effects of AAU Basketball . One key advantage of travel sports is the level of competition. Athletes who participate in these leagues often face stiffer competition than they might in their local high school conferences. This exposes them to different styles of play, a higher level of skill, and faster game speeds—valuable experiences that they can bring back to their high school teams. However, it’s important to view these opportunities as complementary to high school sports, not replacements for them. The ultimate goal of travel sports should be to enhance an athlete's skills so they can excel at the varsity level. Coaches and parents need to work together to ensure that athletes are not overextending themselves by trying to juggle multiple commitments. Burnout and injury are real risks when athletes are pushed too hard in too many directions, particularly during their formative years. Furthermore, AAU and travel leagues can sometimes place too much emphasis on individual success at the expense of team development. High school sports, particularly at the varsity level, rely heavily on teamwork and cohesion. Athletes who spend too much time in individual-focused environments may struggle to adjust to the team-first mentality that is critical for varsity success. The Payoff at the Varsity Level The benefits of a developmental approach in junior high sports are evident when athletes reach the varsity level. Athletes who have been well-coached in the fundamentals, who understand the importance of team play, and who have been given the opportunity to develop at their own pace are far more likely to contribute meaningfully to their high school teams. Not only do they have a better grasp of the technical aspects of their sport, but they are also more resilient and mentally prepared for the pressures that come with varsity competition. An athlete who has been encouraged to play multiple sports, learn various positions, and develop a diverse skill set is much more adaptable. According to a study published in the Journal of Strength and Conditioning Research , “Athletes who played multiple sports during adolescence were more likely to achieve success at the high school and collegiate levels due to their diverse skill sets and reduced risk of burnout and overuse injuries” (Jayanthi et al., 2022). This adaptability is key in high school sports, where athletes are often asked to fill multiple roles or make quick adjustments based on team needs. The Role of Coaches: Building for the Long-Term Coaches are at the heart of this entire developmental system, and their role evolves as athletes move through the various stages of their athletic careers. At the youth level, coaches are teachers who focus on FUN damentals. In junior high and freshman sports, they are strategists, introducing athletes to more complex game dynamics. At the JV level, they are both motivators and tacticians, preparing athletes for the physical and mental rigors of varsity competition. For varsity coaches, the challenge is to mold a group of individual athletes into a cohesive, high-performing team. This is where all the lessons learned in youth sports, junior high, and JV come together. The varsity coach must be a master at blending talent with teamwork, as well as managing the egos and expectations of athletes who have often been stars at lower levels of competition. Coaches must also be educators, helping athletes navigate the complexities of balancing academics, athletics, and social lives. The pressures of varsity sports can be overwhelming, and athletes who aren’t mentally and emotionally prepared are at risk of burnout. Varsity coaches should work closely with their counterparts at the JV, freshman, and Junior High levels to ensure that athletes are not just physically prepared for the demands of varsity sports, but mentally and emotionally ready as well. The Role of Parents: Supporting the Journey, Not the Destination Parents play an equally critical role in this developmental journey. From the earliest days of youth sports, parents should be focused on long-term development rather than short-term victories. This means encouraging children to play multiple sports, supporting them through both victories and defeats, and keeping the ultimate goal—varsity success—in mind. As athletes move through junior high, freshman, and JV sports, parents should maintain a focus on development rather than immediate success. It can be tempting to push for playing time or to advocate for varsity spots before an athlete is truly ready, but this can be detrimental in the long run. Trusting the coaching staff to make decisions in the best interest of the athlete and the team is crucial. Moreover, parents need to be aware of the risks of burnout and overuse injuries, particularly if their child is involved in travel or AAU sports. Balancing high school sports with outside leagues is a delicate act, and parents should work closely with coaches to ensure that their child is not overextended. An athlete SHOULD NOT participate in two sports during the same season. For example: a high school basketball players SHOULD NOT participate in club volleyball during basketball season. It drastically increases the athlete's risk of injury due to overuse and lack of appropriate rest and recovery. It also extends their time away from academic studies, and often over-stresses the athlete physically and mentally. And there will likely be times where the athlete is required to miss an event for one of the teams to attend an event for the other team. What message does this send to the rest of the team? Coach’s Final Thoughts: Varsity at Your School is the Ultimate Goal High school varsity sports represent the pinnacle of a young athlete’s development, but getting there is a long and challenging journey. From youth sports to JV competition, every stage plays a crucial role in preparing athletes for the rigors of varsity play. Coaches, parents, and athletes themselves must recognize that each phase is part of a larger process designed to build not just talented athletes, but well-rounded individuals who can handle the pressures and demands of high-level competition. By maintaining a long-term vision and focusing on development rather than immediate success, athletes are far more likely to achieve their goals and thrive in the competitive world of high school varsity sports. Ultimately, the role of junior high sports is to serve as a bridge between youth leagues and high school athletics. When coaches prioritize development over immediate success, they provide athletes with the tools they need to thrive not just at the varsity level, but throughout their entire athletic careers. By focusing on the long-term growth of the athlete—physically, mentally, and emotionally—junior high sports become a launching pad for future success. Parents, coaches, and school administrators must work together to create a culture where development is valued over winning at all costs. By doing so, we ensure that athletes arrive at the varsity level ready to take on the challenges ahead, with a strong foundation of skills, resilience, and a love for their sport that will carry them through high school and beyond.   References Dr. Jim Taylor, The Role of Youth Sports in Building the Complete Athlete Positive Coaching Alliance, Building Game Intelligence: Why It's Critical for Long-Term Athletic Success National Federation of State High School Associations (NFHS), The Role of High School Sports in Adolescent Development Stanec, A. (2021). Youth Sports: How to Foster Lifelong Athletes.  [Journal of Physical Education]. Jayanthi, N., Dugas, L. R., LaBella, C., & Pasulka, J. (2022). "Sport Specialization in Young Athletes: Evidence-Based Recommendations." Journal of Strength and Conditioning Research . Human Kinetics https://humankinetics.me/2019/04/12/ltad-model/ Sport for Life https://sportforlife.ca/long-term-development/ National Strength and Conditioning Association https://www.nsca.com/education/articles/practical-application-for-long-term-athletic-development/?srsltid=AfmBOorSp7oOWSIt_npfDq3ZVGAyhN69mU4Juu3UWc66Hcgqaie-72KX Better Coaching Long Term Athlete Development https://www.betteryouthcoaching.com/ltad