The Benefits of Cross Training in Youth Sports

Key Activities to help you Excel

Cross training, the practice of using different types of exercise to enhance overall athletic performance, has become a cornerstone of modern training regimens. Whether you're a high school athlete or a college competitor, integrating cross training into your workout routine can offer numerous physical and mental benefits that help prevent burnout and improve overall success. Let's take a closer look at why cross training is so crucial for youth athletes.

Why Cross Training is Important

1. Injury Prevention and Recovery Cross training is essential for both injury prevention and recovery. When athletes repeatedly use the same muscles and joints, it increases the risk of overuse injuries, which are common in sports with repetitive motions, such as running or swimming. Introducing cross training allows different muscle groups to engage, providing active recovery and strengthening underused muscles.

For athletes recovering from an injury, cross training offers a way to maintain fitness without re-aggravating the injured area. Activities like swimming or cycling allow athletes to stay in shape while reducing the impact on the injured joint or muscle. This helps ensure that athletes can return to their sport fully recovered, rather than risking re-injury by jumping back into high-intensity workouts too soon.

Pro Tip: For those recovering from a running injury, consider swimming or using an elliptical machine. Both activities allow for a great cardiovascular workout without the pounding impact on your knees, ankles, or feet.
 

1. Boosting Performance in Your Sport Contrary to popular belief, cross training isn’t just a recovery tool—it also improves overall performance. By incorporating different types of exercises that challenge your strength, endurance, and agility, athletes can improve their athletic capabilities in ways that their primary sport may not.

For example, a soccer player may benefit from swimming to improve lung capacity, while a basketball player could use cycling to build stronger leg muscles. Cross training can enhance skills such as balance, coordination, and stamina, contributing to a more well-rounded athlete.

Pro Tip: Incorporate exercises like strength training, Pilates, or yoga during your off-season to stay active while allowing your body to fully recover from the demands of your sport.
 

1. Reducing Burnout Burnout is a common issue among young athletes who train year-round in a single sport. Cross training provides mental and physical breaks while still keeping the body engaged. Trying new sports or physical activities can reignite an athlete’s passion for movement, making training feel fresh and fun rather than monotonous.

In addition, burnout can be exacerbated by overtraining and not getting enough rest. Using cross training as a lower-impact alternative can allow athletes to still maintain their fitness without overloading their bodies.

Pro Tip: To avoid burnout, prioritize sleep (7-8 hours a night) and recovery, and make sure to communicate with your coach if you’re feeling fatigued.

Key Cross Training Activities for Youth Athletes

If you’re wondering what types of cross training are best for your sport, here are some great options that target different muscle groups while providing relief from repetitive strain:
 

• Cycling or Indoor Biking: Ideal for runners or athletes who need to take stress off their joints. Cycling provides a cardiovascular workout without the repetitive impact of running.
• Swimming: A full-body, low-impact workout that enhances endurance while reducing stress on the joints. Great for athletes recovering from injury or looking for a break from high-impact sports.
• Rowing Machine: Strengthens the upper body and core while providing a fantastic cardio workout. This is an excellent option for sports that don’t usually engage the upper body muscles.
• Elliptical or Stairmaster: Both offer cardiovascular benefits similar to running but with less impact on the joints. Perfect for athletes who need to maintain stamina but want to avoid the wear and tear of constant running.
• Jogging or Light Running: For athletes in non-running sports, incorporating light running or jogging can build endurance and help condition the body for aerobic fitness.

Final Thoughts

Cross training isn’t just for elite athletes—it’s a powerful tool for youth athletes to stay healthy, recover from injury, and maximize performance. By incorporating a variety of exercises that work different muscle groups, athletes can enjoy better overall fitness while avoiding the physical and mental fatigue that can come with focusing exclusively on one sport.

Encourage youth athletes to mix up their training routine. This helps to not only prevent injury and burnout but also promotes long-term athletic development and success in their primary sport. Whether you’re biking, swimming, or hitting the gym for strength training, cross training keeps athletes well-rounded and ready for the next challenge.

Coach Luc Tremblay is the Founder and Head Coach of Volleyball Winnipeg. Luc has been coaching volleyball for 30+ years with athletes of all age classes and all abilities. He has developed most of the training techniques used by VISION coaches and is responsible for the coach development program at Volleyball Winnipeg. For more details on our Coach Resources, click here.
Share with a Friend