Momentum Sports Group

“The Importance of Off-Season Training”

MAY 2024

““The Importance of Off-Season Training for Young Athletes””

Read time: 5 minutes

As the landscape of youth sports becomes increasingly competitive, the pressure for young athletes to participate in year-round team-based play has intensified. AAU basketball changed the landscape of the sport significantly, and I would argue that that change was for the worse. While consistent game experience is undeniably beneficial and playing games is always fun, the importance of off-season training should not be underestimated and the downsides of neglecting it should not be understated. The trick is finding a balance between the two…

The Role of Off-Season Training

  1. Skill Development and Improvement – Off-season training provides a structured period where athletes can focus on individual skill development without the pressure of competing. This dedicated time allows for the refinement of techniques, correction of weaknesses, and enhancement of overall performance. According to the American College of Sports Medicine, periods of deliberate practice and training are essential for athletes to achieve high levels of performance (ACSM, 2018). I would add that this level of focus dedicated to working hard at improving a specific skill is beneficial in the long term to the mindset our youth adopt later in life, and teaches them to create goals and accountability toward those goals for themselves.
  2. Physical Conditioning and Injury Prevention Regular physical conditioning during the off-season is important for building strength, endurance, and flexibility. This preparation helps athletes withstand the physical demands of their sport (or often multiple sports!) and reduces the risk of injuries. A study published in the Journal of Athletic Training found that proper off-season conditioning significantly decreases the likelihood of overuse injuries, which are common in young athletes who engage in continuous play without adequate rest (LaPrade et al., 2016). While strength and conditioning seem like things reserved only for the most dedicated and serious athletes, it is highly beneficial for young boys and girls to develop habits and affinities toward exercise and the pursuit of being well-conditioned physically. Much like the above point, these habits often stay with them later in life and have a positive impact on their health.
  3. Mental Health and Recovery The off-season is an opportunity for mental recovery and growth. Continuous participation in competitive sports can lead to burnout, stress, and anxiety. The National Alliance for Youth Sports highlights the importance of breaks in preventing mental exhaustion and promoting long-term enthusiasm for the sport (NAYS, 2020). I would argue that it is becoming increasingly difficult for young kids to deal with the expectations and importance placed on winning, and focusing on off-season training allows them to reset mentally, fostering a healthier relationship with their sport.

The Dangers of Year-Round Gameplay

  1. Overuse Injuries Engaging in year-round gameplay without adequate rest periods increases the risk of overuse injuries. These injuries can range in severity in the moment but even though these young athletes are equipped to handle a lot of physical activity, there is a lot of value in balancing the intensity of the output throughout the year. The American Academy of Pediatrics warns that the prevalence of overuse injuries has risen with the trend of year-round sports participation (AAP, 2017). Off-season training, with its focus on varied physical activity and rest, is crucial for injury prevention.
  2. Stunted Skill Development While playing games is essential for applying skills in a competitive context, it often does not allow for the in-depth skill work that training sessions provide. Year-round gameplay can limit the time available for targeted practice and improvement, which is crucial in the early years of sports participation and creates the foundation upon which a player’s skill will develop as they age in the sport. According to a study by the Journal of Sports Sciences, athletes who engage in varied training, including off-season skill work, demonstrate greater long-term improvement compared to those focused solely on competition (Baker et al., 2015). Naturally, playing games is always going to be a preference for kids because it is the most fun part, but even if they have no ambitions of being high-level athletes, learning skills before trying to perform is a good habit to have.
  3. Burnout and Dropout The constant pressure to compete and perform can lead to burnout, causing young athletes to lose interest and drop out of sports altogether. The International Journal of Sports Science & Coaching notes that burnout is a significant risk for young athletes who do not have adequate recovery periods (Isoard-Gautheur et al., 2013). Off-season training provides a necessary balance, allowing athletes to maintain their passion and commitment.

Off-season training is a critical component of a young athlete’s development, providing the necessary time for skill refinement, physical conditioning, and mental recovery. While gameplay always offers valuable competitive experience, it is essential to balance it with dedicated training periods to prevent injuries, avoid burnout, and promote long-term success. By prioritizing off-season training, we can help young athletes achieve their full potential and enjoy a lifelong passion for their sport.

Written by: Nem Mitrovic


  • American College of Sports Medicine. (2018). The importance of off-season training. Retrieved from ACSM
  • LaPrade, R. F., Agel, J., Baker, J., et al. (2016). AOSSM Early Sport Specialization Consensus Statement. Journal of Athletic Training, 51(2), 75-84.
  • National Alliance for Youth Sports. (2020). Preventing burnout in young athletes. Retrieved from NAYS
  • American Academy of Pediatrics. (2017). Overuse injuries, overtraining, and burnout in child and adolescent athletes. Pediatrics, 119(6), 1242-1245.
  • Baker, J., Cobley, S., & Fraser-Thomas, J. (2015). Early specialization in youth sport: a requirement for adult expertise? Journal of Sports Sciences, 27(6), 677-686.
  • Isoard-Gautheur, S., Guillet-Descas, E., & Lemyre, P. N. (2013). A prospective study of the influence of perceived coaching style on burnout propensity in high level young athletes: Using a self-determination theory perspective. International Journal of Sports Science & Coaching, 7(3), 341-352.

Leave a Reply

Your email address will not be published. Required fields are marked *