What is physical literacy and why is it important for kids?

Physical literacy is the ability to move with confidence and competence in a variety of physical activities. It's essential for building coordination, reducing injury risk, and encouraging lifelong physical activity.

Is strength training safe for children?

Yes, strength training is safe and beneficial for children when properly supervised. It improves muscle strength, enhances coordination, and reduces injury risk by up to 68%.

What is the Long-Term Athletic Development (LTAD) model?

The LTAD model is a framework that aligns athletic training with a child’s physical and emotional development. It promotes well-rounded skill development and reduces the risk of burnout and overuse injuries.

How can I prevent overuse injuries in young athletes?

Prevent overuse injuries by incorporating variety in training, ensuring proper technique, allowing adequate rest, and avoiding early sports specialization.

Where can I find athletic development classes for kids in Irvine?

Fit First offers youth athletic development programs—including Strength & Agility, Ninja Parkour, and more—throughout Irvine and Orange County. Free trial classes are available!

How to Build Athletic Foundations

fitfirstmanager
Jun 5
2 min read

Building athletic foundations in youth is about more than just sports performance—it's about cultivating movement confidence, preventing injuries, and creating a long-lasting love for physical activity. At Fit First, we believe that athleticism starts with the right fundamentals and a well-rounded approach to training.

1. Focus on Physical Literacy Early

Physical literacy—the ability to move with competence and confidence in a variety of activities—is the cornerstone of athletic development. Teaching children how to run, jump, balance, throw, and catch sets them up for success not only in sports but also in general physical well-being. According to research, early movement skill development can significantly impact a child's long-term physical activity levels and reduce injury risk.

2. Introduce Safe, Age-Appropriate Strength Training

Many parents worry about strength training in young athletes, but science shows it’s not only safe—it’s highly beneficial when properly supervised. Resistance training in youth improves muscular strength, boosts coordination, and can reduce injury rates by nearly 68%. Bodyweight exercises, resistance bands, and technique-based strength work can lay strong physical foundations without stressing growing joints.

3. Use Long-Term Athletic Development (LTAD) Principles

LTAD frameworks emphasize progressive skill development over time, matching training with a child’s biological and emotional maturity. Before focusing on one sport, children benefit from a broad range of movement experiences. This helps develop better overall coordination, reduces burnout, and supports mental and physical growth.

4. Balance Activity with Recovery

Too much of one thing—especially in youth sports—can lead to overuse injuries. That's why a balanced training schedule that includes flexibility, mobility, and rest days is essential. Cross-training and variety can actually help build stronger, more versatile athletes while reducing repetitive stress on the body.

5. Keep It Fun and Motivational

Young athletes thrive in environments where they enjoy what they're doing. Encouragement, creative challenges, and team-based activities help them stay engaged. Fostering intrinsic motivation through fun leads to more consistent participation—and that’s where real development happens.

Final Thoughts

Athletic foundations are built with time, consistency, and thoughtful programming. By focusing on movement skills, strength, injury prevention, and fun, young athletes gain the tools they need for success both on and off the field.

Ready to Build Your Child’s Athletic Foundation?

At Fit First, we specialize in movement-based fitness and skill-building classes that help kids grow stronger, faster, and more confident—while having fun. Whether it’s Ninja Parkour, Strength & Agility, or Sport Skills, our programs are designed to develop whole-body athleticism in a positive, energetic environment.

Sources

Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal of Sports Medicine.
Lloyd, R. S., et al. (2015). National Strength and Conditioning Association position statement on long-term athletic development. Journal of Strength and Conditioning Research.
OpenAI's ChatGPT (2025). Assisted in generating and synthesizing the educational content for this article.