Strength Before Strength: Laying Neuromuscular Foundations for Lifelong Performance

At the Centre of Excellence, we believe getting stronger isn’t just about lifting weights, it is about learning how to move well first. For our young athletes, developing control, coordination, and good movement habits builds the foundation for everything that comes later, whether that is sprinting faster, jumping higher, or staying injury-free.

Our Junior Development Program is designed to match each athlete’s stage of growth and maturity. Using regular testing and monitoring, we tailor training so that every session helps athletes build a stronger, more adaptable body, step by step.

Building from the Ground Up

As young athletes grow, their arms and legs get longer, but sometimes their strength and balance take a little time to catch up. Movements that once felt easy can suddenly feel awkward or “uncoordinated.” That is completely normal, and it is also the perfect time to build better body control.

That is why, before adding heavy weights, our focus is on technical strength: learning how to squat, hinge, push, pull, and jump with great form. These are the building blocks that help athletes handle more advanced training later. “You can’t build power on dysfunction.” In other words, moving well now sets the stage for performing better later.

The Science Behind the Process

Research supports this developmental approach. The Youth Physical Development Model (Lloyd & Oliver, 2012) shows that children and adolescents can develop strength safely at any age, when training is matched to their growth stage and focused on technique.

Similarly, Balyi and Hamilton’s Long-Term Athlete Development Framework (2004) highlights that learning coordination and control first allows young athletes to build power, speed, and endurance later without setbacks or overuse injuries.

As we described in our last newsletter, at the Centre of Excellence, our coaches place athletes into one of three Junior Development levels, not simply by age, but by readiness.

Level 1 – Foundations in training preparation, athleticism, and trunk control, with gamified movement to build coordination and enjoyment.

Level 2 – A more structured environment introducing variability training to improve adaptability and movement skill.

Level 3 – Increased strength and controlled training under load, preparing juniors for the next phase of development.

With strong foundations in place, athletes then safely progress into structured strength and power training in our Development Squads.

A Team Approach to Growth

Strength training at this age is never done in isolation. Our coaches support mobility and stability, while our dietitians guide athletes on how to fuel growth and recovery. Together, we help each junior athlete train smarter, stay healthy, and continue improving through every stage of development.

Strength That Lasts

True strength isn’t built overnight, it is developed through consistent, well-designed training that matches where the athlete is in their growth journey. By focusing on movement quality and neuromuscular control first, we help young athletes move better, perform better, and build a base that supports lifelong performance and resilience.

Start Strong — Book Your JAMA Assessment

Kickstart your child’s journey at the Centre of Excellence by booking a Junior Athletic Movement Assessment (JAMA).

Our JAMA provides detailed insights into growth stage, movement quality, and physical readiness, ensuring every athlete begins in the right program, at the right time, for the right reasons.