Youth Training Hours

How Many Hours Per Week Should My Child Train?
One of the first questions that comes up from parents after their child finds the sport that they love is: How many hours per week should my child train?
Estimating the number of hours a youth athlete should train is an important step in ensuring their development is safe, balanced, and effective. The goal is to maximise growth while minimising the risks of overtraining, burnout, or injury.
There is no exact number that anyone can give you – the answer that you should always get is – it depends…
At 26 Coaching we use the Age-to-hours ratio, a widely accepted guideline amongst coaches, supported by research from Jayanthi et al. (2005). This rule states:
Youth athletes should train no more hours per week than their age in years.

• For example:
  • A 10-year-old athlete should train no more than 10 hours per week.
  • A 15-year-old athlete can handle up to 15 hours per week, depending on their experience and recovery ability.

Based on a study by Jayanthi et al. (2005) and subsequent guidelines from organisations like the American Academy of Pediatrics (AAP) and the American Medical Society for Sports Medicine (AMSSM), the following training recommendations are widely endorsed:

Age Group	Recommended Weekly Training Hours	Key Considerations At 26
6–8 years	4–8 hours	Focus on unstructured play and a variety of activities to build general motor skills.
9–12 years	6–12 hours	Introduce structured training, but prioritise fun and skill development.
13–15 years	10–15 hours	Gradual increase in intensity; avoid specialisation in a single sport.
16–18 years	12–18 hours	​Higher training loads may be appropriate for competitive athletes, with rest periods.

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These guidelines provide a simple framework for age-appropriate activity levels and prevents excessive training. The number of hours is somewhat flexible based around considerations listed below:

1. Consider The Individual Physical Differences
Every child is unique, and their training capacity depends on several factors:
Chronological age (actual age in years e.g. 12 years from birth) is fixed, the biological and physiological age can vary by up to 2-3 years in either direction, meaning there could be as much as a 4-6 year range in development among 12-year-olds. This is entirely normal and part of the diversity in human growth and maturation.
Biological Age Difference

• A 12-year-old with advanced biological development might have a biological age of 14, showing the physical signs of puberty earlier.
• Conversely, another 12-year-old might have a biological age of 10, with less visible signs of physical development yet.

Physiological Age Difference
​These differences in biological age often translate into physical differences. For instance:

• One child might be 2-3 years ahead physically, being taller, stronger, or more coordinated.
• Another might be 2-3 years behind, appearing smaller or less physically mature compared to peers.

​These differences can affect the prescription of training content, as a more physically developed individual will respond to training stresses differently to a less developed individual. It is important for us to not overload individuals with stress that is too much for their body.
Often these differences can directly result in youth athletes excelling early in sports – for example a more physically developed athlete will have the performance benefits of increased strength and power. These differences are important to us as coaches as they can affect our decisions regarding keeping training content appropriate for each individual.

2. Monitor the Weekly Increase (Follow the 10% Rule)
A general rule that we follow is that training volume or intensity should not increase by more than 10% per week.

This allows the athlete’s body to adapt progressively to new demands without risking overtraining or injury.
Experience: Beginners need less training than those with 2+ years of experience. We do not expect or suggest that a 10 year old beginner goes from 2 hours per week to 10 hours per week without an appropriate and controlled progressive increase of training volume.
For example:

• If a 13-year-old athlete is currently training 8 hours per week, their training should only increase to 8.8 hours the following week (or round up to 9 hours).

​3. Consider the Demands of the Sport
Different sports have different physical and mental demands, which affect how much training is appropriate:

• Endurance sports (e.g., swimming, running, triathlon) may require longer training sessions, but the focus should still be on technique and recovery from an early age.
• High-impact or repetitive sports (e.g., sprint running, basketball, gymnastics) require more rest days to prevent overuse injuries.
• Multi-discipline sports (e.g., triathlon) allow for cross-training, which can spread the workload across different muscle groups and reduce strain.

In multi-sport activities like triathlon, training time is divided between disciplines. For example:

• A 12-year-old training 12 hours per week might spend 6-8 hours swimming, 2-3 hours cycling, and 3-4 hours running.
  
  

4. Not All Training Hours Are Equal
As a parent of a child who is excelling at a sport it can be easy to fall into the trap of thinking we need to always push to the limit to maximise training.
When planning a training schedule we must consider the following:

• Low-intensity training (e.g., skill-building, drills, light aerobic exercise) should make up about 2/3 of total training time.
• High-intensity training (e.g., speed drills, intervals, strength work) should make up 1/3 or less of total training time.

For example, if a 12-year-old athlete trains 9 hours per week:

• 6 hours should focus on lower-intensity activities (e.g., swimming technique, easy runs).
• 3 hours can include higher-intensity work (e.g., intervals, hill running, or race simulation).

 
5. Account for Other Activities
If your child participates in other sports or physical activities (e.g., P.E., recreational sports), we need to factor this into their total weekly training load. All physical activity contributes to their overall workload.
For example:
A 12-year-old who spends 3 hours on school sports should consider only training an additional 6–9 hours per week in their primary sport. Individual differences need to be considered, as well as the intensity of school sessions. In modern PE lessons much of the time is dedicated to static reflection of activities which does not add much additional load to the more developed athletes.

6. Include Rest and Recovery in the Schedule
Rest is a critical part of training, especially for youth athletes. It is often overlooked – especially by those who have a high school study workload.

Use these recommendations to build recovery into their schedule:

• 1–2 rest days per week: No structured training on these days; encourage light, unstructured play or complete rest.
• Seasonal breaks: Youth athletes should take approximately 1 month off from their primary sport. This prevents burnout and allows their body and mind to recover. This does not mean that they completely stop the sport, rather that they have a more unstructured routine where they can keep a base level of fitness for when they return to training.
  
  

7. Monitor Signs of Overtraining
Keep an eye out for signs that the training load may be too high, such as:

• Chronic fatigue or trouble sleeping.
• Persistent muscle or joint pain.
• Declining performance or motivation.
• Increased irritability or stress.

If these signs appear, reduce training hours and focus on recovery.
 
Practical Example: Estimating Training for a Youth Runner
Let’s apply these principles to a 12-year-old beginner runner:

Total Weekly Training Time: 12 hours (aligned with their age). This must start lower and be gradually increased at the 10% rule rate.
Breakdown by Intensity:

• Low-intensity sessions make up 6–7 hours of training.
• High-intensity sessions are limited to 2–3 hours per week.

Rest and Recovery:

• 2 full rest days per week.

This plan balances training volume with recovery and ensures the athlete develops skills and fitness without overloading their body.
 
Understanding the Risks of Excessive Training in Youth Sports
Young athletes are not simply "miniature adults." Their physical, psychological, and emotional development is ongoing, making them particularly sensitive to the effects of overtraining. Excessive training hours, particularly when performed year-round without adequate rest, can lead to:

• Overuse injuries: Conditions like stress fractures, tendonitis, and growth plate injuries are common in youth athletes who specialize in one sport too early.
• Burnout: Overtraining can lead to emotional exhaustion, reduced motivation, and withdrawal from sports altogether.
• Imbalanced development: Specializing in a single sport at a young age may neglect general motor skill development, which is crucial for long-term athletic performance.

Balancing training load with rest and diversification in sports is key to reducing these risks.

Conclusion
Estimating training hours for youth athletes involves balancing age, sport demands, intensity, and rest. Using the age-to-hours ratio, monitoring weekly increases, and prioritising recovery are key strategies to keep training safe and effective.

By following these guidelines, we can help your child enjoy their sport, improve steadily, and avoid injury or burnout. Always remember: the goal for youth athletes is to have fun, learn skills, and build a lifelong love for physical activity.
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We are here to help not only your youth athlete – but also you as parents! If you’re still confused or need guidance on what is appropriate then shoot us a message and start the discussion.

References

• Jayanthi, N., Luke, A., Balancing, T., & Dugas, L. (2005). Sports specialization in young athletes: Evidence-based recommendations. American Journal of Sports Medicine, 33(5), 702–708.
• American Academy of Pediatrics. (2007). Overuse injuries, overtraining, and burnout in child and adolescent athletes. Pediatrics, 119(6), 1242-1245.
• Brenner, J. S. (2016). Sports specialization and intensive training in young athletes. Pediatrics, 138(3), e20162148.