Training · Young athletes
Young athlete training in Phuket
Coached strength, speed and movement for children and teenagers who play sport, built to help them perform and stay on the field.
For school and club athletes, and young people who want to get stronger.
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What the research says
Strength training works for kids
Well-coached strength and movement training helps young athletes get stronger and get injured less.
36%
lower risk of leg injuries with neuromuscular training (strength, balance and landing drills) in youth sport, in pooled trials.1
23%
of athletes under 25 who went back to sport after ACL surgery had another ACL injury, in pooled studies.2
60min
a day of moderate to vigorous activity, on average, is what the WHO recommends for children and teenagers.3
The best injury is the one that never happens. That is why we coach movement early.
How we train
Coach the movement, then add load
Strength training works in children and teenagers. In pooled trials, gains grew with age and maturity, and longer programs with more sets did more.4 It worked in girls too.5
Assess first
We look at movement, strength, balance and landing, plus the sports they play and how much they train.
Technique before weight
Squats, hinges, lunges, pushes, pulls, jumps and landings, coached until they are solid. Then we add weight step by step.
Train to prevent injury
Strength, balance and landing drills cut leg injuries by about a third in youth sport.1 They are part of every program.
Fit it around sport
Sessions are planned around their school, club training and matches, so they are fresh when it counts.
Your program
Three stages, each with a check
Progress is based on how they move, not their age alone.
- 01
First
Learn to move
Bodyweight and light-weight basics, balance, jumping and landing, and good habits in the gym.
Move on whenThey control the basic movements and land well on one and two legs.
- 02
Next
Build strength and speed
Progressive strength training, sprint and agility drills, and more jumping, matched to their sport.
Move on whenStrength is rising at each retest and technique holds as the weight goes up.
- 03
Ongoing
Perform and stay healthy
Training that peaks for their season, lighter around big matches, and keeps injury prevention going.
RetestStrength, jump and speed, compared with their own last results.
See a physio or doctor first if
- Pain makes them limp, or stops them playing
- Pain at night, or pain that does not settle with rest
- A recent injury, concussion or operation
- A joint swells, locks or gives way
The physio assessment is free. Your child’s physio and coach then work on one plan.
Girls in sport
Knee injuries are more common
In contact sports, female athletes had about three times the ACL injury rate of male athletes, in pooled studies.6
In women’s football, where most teams studied were adolescents, programs mixing strength, jumping and balance work cut ACL injuries by 45%.7
We build that kind of work into every program for girls who play sport.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review “I’ve trained at Optimise Gym before and really enjoyed it! Good people, good energy, and a really nice atmosphere. The gym has everything you need for a good workout, and everyone is friendly and welcoming. Definitely recommend this place!”
Nattha KongkhamGoogle review “Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review “On day 5 of my 7 day free trial and i have to say, i’m loving it! It’s kicking my butt but in the best way!! I honestly didn’t realize how strong i am 🤣 All the trainers are knowledgable and super friendly and supportive. I’ve also met great people who train here so all around, great experience! Give it a shot”
Yvonne SzumskiGoogle review
Questions
Young athlete questions
Is strength training safe for children?
Well-coached strength training is a normal part of youth sport. Pooled trials found it builds strength in children both before puberty and after it.4 We coach technique before adding weight.
What age can they start?
The trials included children before puberty.4 We assess each child and start from where they are.
Will it help them avoid injuries?
They already train a lot for their sport. Is this too much?
We plan around their sport, not on top of it. Your coach looks at their whole week at the consultation.
Can I watch the sessions?
Talk to us at the consultation about what works for your family.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Kate has a background in return to sport. Our physios work on the same plan if anything flares.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Help them play for longer
Message us on WhatsApp to book a free training consultation. Bring their sports schedule, and we plan around it.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (8)
- Emery CA, Roy TO, Whittaker JL, Nettel-Aguirre A, van Mechelen W. Neuromuscular training injury prevention strategies in youth sport: a systematic review and meta-analysis. Br J Sports Med. 2015;49(13):865-870.
- Wiggins AJ, Grandhi RK, Schneider DK, et al. Risk of secondary injury in younger athletes after anterior cruciate ligament reconstruction: a systematic review and meta-analysis. Am J Sports Med. 2016;44(7):1861-1876.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
- Behringer M, Vom Heede A, Yue Z, Mester J. Effects of resistance training in children and adolescents: a meta-analysis. Pediatrics. 2010;126(5):e1199-e1210.
- Moran J, Sandercock G, Ramirez-Campillo R, et al. A meta-analysis of resistance training in female youth: its effect on muscular strength, and shortcomings in the literature. Sports Med. 2018;48(7):1661-1671.
- Montalvo AM, Schneider DK, Webster KE, et al. Anterior cruciate ligament injury risk in sport: a systematic review and meta-analysis of injury incidence by sex and sport classification. J Athl Train. 2019;54(5):472-482.
- Crossley KM, Patterson BE, Culvenor AG, et al. Making football safer for women: a systematic review and meta-analysis of injury prevention programmes in 11 773 female football (soccer) players. Br J Sports Med. 2020;54(18):1089-1098.
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.