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Ever wondered what goes into creating an effective training program for a young athlete? This episode dives deep into designing a comprehensive workout regimen specifically tailored for a 14-year-old female basketball player, revealing the science, psychology, and practical considerations that elite trainers use.
We break down the essential components of athletic development, starting with a thorough needs analysis that examines movement patterns, physiological demands, and injury prevention strategies. You'll discover why basketball relies on specific energy systems (60% ATP-PCR, 20% glycolysis, 20% oxidative) and how this knowledge shapes program design. From properly sequenced warm-ups to strategically structured compound circuit arrangements (CCAs), we provide a blueprint for developing explosive power, strength, and sport-specific skills.
Beyond the exercises themselves, we explore the often-overlooked psychological and political aspects of training youth athletes. Learn how to navigate parent expectations, coach relationships, and the unique developmental needs of teenagers. The most successful trainers understand that they're not just building stronger bodies—they're serving as mentors during a critical stage of physical and emotional growth. We share practical strategies for making sessions both effective and enjoyable, ensuring long-term athletic development takes precedence over short-term performance gains.
Whether you're a personal trainer looking to specialize in youth sports, a coach seeking to enhance your programming, or a parent wanting to better understand athletic development, this episode delivers actionable insights that bridge the gap between exercise science and real-world application. Subscribe to the Show Up Fitness Podcast to continue learning how to develop truly elite personal training skills that transform both your clients and your career.

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