Strength and Coordination Fundamentals
The off-season and preparation phase become one of the most important times of the year for junior athletes.
Not because competitions are approaching.
But because this is the period where the foundations for future athletic development are built.
Within junior athletics, strength and conditioning is often misunderstood. Many people immediately associate it with lifting heavy weights or training like senior athletes.
For developing athletes, however, the goal is very different.
At this stage, strength and conditioning is about helping young athletes become better movers.
This includes developing coordination, balance, movement awareness, body control, and general strength in a way that is appropriate for the athlete’s stage of development.
These qualities underpin everything in athletics.
Running, sprinting, jumping, landing, changing direction, and throwing all rely on the body’s ability to organise and control movement efficiently.
The off-season provides the ideal opportunity to continue developing these qualities without the pressure of weekly competition.
Building Movement Foundations
Junior athletes are constantly changing.
As children move through growth and maturation, their bodies develop rapidly. Bones lengthen, body proportions shift, and coordination can temporarily become disrupted.
Many parents and coaches notice this during growth spurts. Athletes who previously looked smooth and coordinated may suddenly appear awkward or less controlled.
This is completely normal.
The body is adapting to a rapidly changing system.
This is why movement literacy and coordination remain such an important focus during these years.
Movement literacy refers to the ability to perform a wide range of movements confidently and effectively. Young athletes who continue developing these foundations are often better able to learn new skills, adapt to training, and maintain movement quality as they progress through adolescence.
Within the JDP environment and movement assessments such as the JAMA screening process, we regularly observe how movement control, landing mechanics, balance, trunk stability, and coordination all influence how effectively young athletes move.
Rather than simply focusing on performance outcomes, these assessments help identify opportunities to improve movement competency and long-term physical development.
At this stage, the focus should not be on chasing maximal outputs.
The focus should be on helping athletes move well.
Strength Training for Young Athletes
Strength training during childhood and adolescence should prioritise movement quality and control before intensity.
For junior athletes, strength and conditioning may involve bodyweight exercises, jumping and landing drills, medicine ball activities, coordination tasks, balance exercises, and trunk control work.
These activities help young athletes learn how to control force through the body while gradually building greater physical capacity.
Importantly, this type of training also supports:
Better movement efficiency
Improved sprinting and jumping mechanics
Increased robustness and tissue tolerance
Greater body awareness and confidence
When delivered appropriately, strength and conditioning becomes an important tool for supporting healthy development and helping athletes tolerate the demands of athletics as they grow.
Why Variety Matters
One of the best things young athletes can continue doing during the off-season is exposing themselves to a variety of movement experiences.
Children develop coordination through repetition, exploration, and variability.
This may come through athletics training, movement games, gymnastics-based activities, swimming, team sports, playground movement, or coordination-based drills.
The body learns through movement exposure.
Athletes who continue building broad movement foundations during these years often become more adaptable and resilient athletes later.
The goal is not simply to specialise early.
The goal is to continue developing athleticism.
What Junior Athletes Can Do Now
The off-season is an excellent time for junior athletes to focus on development without the pressure of competition.
This may include staying active consistently, participating in movement-based training, improving coordination and balance, and continuing to build general strength foundations.
For athletes wanting additional support during this phase, the NSW Athletics Junior Development Program (JDP) at the Centre of Excellence provides structured sessions focused on movement quality, coordination, athletic development, and age-appropriate strength and conditioning.
The program is designed to support young athletes through long-term development principles while helping build confidence and movement competency in a positive training environment.
The off-season can also be a great opportunity for athletes to:
Try different movement activities and sports
Continue building movement confidence
Improve consistency with training habits
Develop better body control and coordination
Small improvements during this stage often create significant long-term benefits later in an athlete’s development.
Final Thought
The off-season is not simply time away from competition.
It is an opportunity to continue building the movement foundations that support future performance.
For junior athletes, long-term development is not built on rushing toward early success.
It is built through years of developing strong movement skills, coordination, balance, confidence, and general athleticism.
The athletes who continue developing these qualities during their junior years are often the ones best prepared for the demands of athletics later on.
And that process starts now.
NSW Athletics Junior Development Program (JDP)
Supporting young athletes through long-term development, movement education, and positive training environments.
For more information regarding the NSW Athletics Junior Development Program and Centre of Excellence services, visit: Junior Development Program
