Athletic Development in Children: How to Help Your Child Become a Better Athlete (Safely)

Every parent wants their child to be healthy, confident, and active. For many families, sport and physical activity play a big role in that journey. Between ages 6 and 12, children develop the movement skills, strength, coordination, and confidence that form the foundation for lifelong activity — and future athletic performance.

At Body Fit Physiotherapy, we regularly work with children and families who ask:

• Is strength training safe for kids?

• Should my child specialise in one sport early?

• How can I help them improve without risking injury?

This article explains what the evidence actually says about athletic development in children, how you can support your child at home and in sport, and when physiotherapy can help.

The ultimate goal isn’t elite performance — it’s to develop happy, healthy, active kids.

Why Ages 6–12 Matter for Athletic Development

Between the ages of 6 and 12, children experience rapid improvements in:

• Coordination

• Balance

• Strength relative to body weight

• Speed and agility

• Movement confidence

This period is often referred to as a “golden window” for skill development, not because children must train intensely, but because their nervous systems are highly adaptable.

Children who develop good movement foundations during this time are more likely to:

• Enjoy physical activity

• Perform better across multiple sports

• Have lower injury risk as teenagers

• Stay active into adulthood

What Is Safe for Children Based on the Evidence?

One of the biggest misconceptions we see is that certain types of training are “unsafe” for kids. High-quality research consistently shows that appropriately supervised training is safe and beneficial for children.

Strength Training

Strength training does not stunt growth when performed correctly. In fact, it can:

• Improve strength and coordination

• Enhance bone health

• Reduce injury risk

• Improve sport performance

For children, strength training should focus on:

• Bodyweight exercises

• Light external resistance

• Controlled technique

• Fun and engagement

Examples include squats, lunges, hopping, climbing, pushing, pulling, and carrying.

Running, Jumping, and Speed Work

Children naturally run and jump — structured exposure simply helps refine these skills.

Short bursts of:

• Sprinting

• Jumping

• Landing

• Direction changes

are safe when progressed gradually and matched to the child’s capacity.

Plyometrics and Agility

Hopping, skipping, bounding, and agility drills are not only safe but essential for athletic development when taught correctly.

The key is:

• Low volume

• Good technique

• Plenty of rest

• Age-appropriate progression

How Can You Help Your Child Become a Better Athlete?

Helping your child become a better athlete doesn’t mean more training — it means better variety, better movement, and better recovery.

1. Encourage Movement Variety

Children benefit most from participating in multiple sports and activities, especially before adolescence.

Different sports develop:

• Different movement patterns

• Different physical qualities

• Broader coordination skills

This “sport sampling” approach reduces overuse injuries and burnout while improving long-term performance.

2. Build Strong Foundations

Key physical qualities to develop between 6 and 12 include:

• Balance

• Single-leg control

• Core stability

• Calf and leg strength

• Jumping and landing technique

These skills support running speed, agility, and resilience across all sports.

3. Prioritise Fun and Confidence

Children learn best when they’re engaged and enjoying themselves.

Positive experiences:

• Build confidence

• Improve motivation

• Encourage long-term participation

Performance improves naturally when children feel safe, supported, and confident in their bodies.

4. Allow Time for Rest and Recovery

Children need recovery just as much as adults — sometimes more.

Warning signs of overload include:

• Persistent soreness

• Fatigue

• Reduced enjoyment

• Drop in performance

• Frequent minor injuries

Scheduled rest days and unstructured play are essential parts of development.

Common Myths and Mistakes

❌ “My child needs to specialise early to succeed”

Early sport specialisation is linked to higher injury rates and burnout, not better long-term outcomes.

Most elite athletes played multiple sports as children.

❌ “Kids don’t need strength training”

Children develop strength through movement. Structured strength training simply ensures it’s balanced and well-controlled.

❌ “Pain is normal if they’re training hard”

Ongoing pain in children is not normal and should never be ignored.

❌ “More training equals better performance”

Quality, variety, and recovery matter far more than volume.

When Physiotherapy Helps

Physiotherapy isn’t only for injured children. It can play an important role in prevention and development.

At Body Fit Physiotherapy, we help children by:

• Assessing movement patterns and strength

• Identifying areas of overload or weakness

• Improving running, jumping, and landing technique

• Guiding safe progression of training loads

• Supporting return to sport after injury

We also work closely with parents to provide clear, practical guidance.

When Should You Seek Help?

Consider seeing a physiotherapist if your child:

• Has ongoing pain lasting more than a few weeks

• Frequently gets “niggles” in the same area

• Is struggling to keep up with peers physically

• Has poor balance or coordination

• Is returning to sport after injury

• Has lost confidence in movement or sport

Early support can prevent small issues from becoming bigger problems.

The Bigger Picture: Developing Happy, Healthy, Active Kids

The purpose of athletic development in childhood is not early performance or trophies.

The real goal is to help children:

• Enjoy moving their bodies

• Feel confident in physical activity

• Build resilience and strength

• Develop skills that last a lifetime

Strong, coordinated, confident children are more likely to stay active, avoid injury, and maintain good physical and mental health into adulthood.

How Body Fit Physiotherapy Can Support Your Child

At Body Fit Physiotherapy in North Adelaide, we take a child-centred, evidence-based approach to athletic development.

Whether your child is:

• Playing sport for fun

• Developing competitive skills

• Recovering from injury

• Or simply needing help building confidence with movement

We can help guide their development safely and positively.

If you have concerns or would like personalised advice, a physiotherapy assessment can provide clarity and reassurance.