Training: finding the right coach and program

At this stage, most of a young athlete’s progress comes from three things: lots of time doing her sport, good coaching while she does it, and a body that’s strong and rested enough to keep doing it. A fancy program can’t replace any of those.

If you only read one thing

• A good coach matters more than a good program. Look for someone who knows the sport, knows kids, and makes her want to come back.
• Check every coach’s background. Certification, a background check, SafeSport training and CPR. Every time.
• Strength training is safe and smart for kids when it’s supervised and technique comes first.
• Rest is training too. At least a day or two off a week, a real break from her main sport during the year, and plenty of sleep.
• For girls: landing and knee-safety work, and eating enough to fuel her training, matter more than most parents realize.

Where to look

• Her club, team or league. Ask who coaches the kids a step ahead of her.
• Other parents at contests. They’ll tell you who’s great and who to avoid.
• Your local shop. Surf, skate, snow and bike shops know every coach in town.
• The sport’s governing body. USA Cycling, U.S. Ski & Snowboard and others train and license coaches, and some publish directories.

Credentials by sport

Questions to ask any coach

• What certifications do you hold? Are you current on SafeSport training and a background check?
• Are you trained in CPR and first aid? Are you insured?
• How many kids her age have you coached? Can I talk to a couple of their parents?
• What does a session look like, and how will we know she’s improving?
• How do you handle fear, falls and injuries?
• Can I watch sessions? How do you communicate with parents?
• What do you think about rest days and playing other sports?

The U.S. Center for SafeSport sets abuse-prevention rules for Olympic sports, including snowboarding, surfing, skateboarding and cycling. Coaches working under those sports’ national organizations must complete SafeSport training. Among its rules for adults working with minors: one-on-one time should be observable and interruptible, and parents should be able to see messages between a coach and their kid.

Even if your coach isn’t covered, those rules are a good standard to hold them to.

Strength

The American Academy of Pediatrics says supervised strength training is safe and beneficial for kids once they can follow instructions, often around age 7 or 8. Start with body weight and technique, add load slowly, and have a qualified adult watching. Stronger kids get hurt less, land better and recover faster.

Balance, mobility and landing

Action sports are full of landings. Programs that teach kids to jump and land with soft knees that track over their toes, and to stay balanced on one leg, protect knees and ankles. This matters most for girls (see below).

Cross-training that helps

• Snowboarding: trampoline and airbag sessions to learn tricks safely; skateboarding and surfing in the off-season.
• Mountain biking: pump tracks and BMX for bike handling; running or swimming for fitness.
• Skateboarding: balance work, strength for landings, and a second sport to rest her joints.
• Surfing: swimming and breath-hold confidence, surf-skating on land, and shoulder strength for paddling.

Rest and recovery

• Days off: pediatricians recommend at least one or two days a week off organized sport, and breaks from her main sport during the year.
• A useful limit: research on young athletes has found injury risk rises when weekly hours of organized sport exceed a kid’s age in years.
• Sleep: 9–12 hours a night for kids 6 to 12, and 8–10 hours for teens, per the American Academy of Sleep Medicine.
• Pain is information. Pain that lasts more than a few days, or changes how she moves, deserves a visit to a sports doctor or physical therapist.

Protect her knees

Girls and young women in jumping and pivoting sports tear their ACL (a major knee ligament) at several times the rate of boys. The good news: neuromuscular training programs, which teach strength, balance and safe landing, cut that risk substantially. Ask her coach or a sports physical therapist to build a short landing and strength warm-up into her week.

Make sure she’s eating enough

Girls who train hard without eating enough can develop Relative Energy Deficiency in Sport (REDs). It can stop or delay periods, weaken bones and lead to stress fractures, slow recovery and affect mood. A missed or absent period is not a normal part of being an athlete. It’s a reason to see a doctor.

Find her a woman coach, if you can

Girls are more likely to stay in sport when they see women leading it. A woman coach, or a girls-only clinic, can make a big difference. NICA’s GRiT program for mountain biking and Skate Rising for skateboarding are two good examples in Southern California.