Can Strength Training In-Season be the Simple & Magical Ingredient for Injury Prevention?
What’s the formula for injury prevention amongst youth athletes?
It is encouraged to diminish inadequate balance between sport specific training (aka the sport) and other activities such as playing another sport or strength training.
Youth athletes can benefit greatly from playing multiple sports, especially at a young age. Coach Iris at APEX PWR in Tigard, Oregon added, “by playing multiple sports, they are exposing themselves to different planes of motion and movements.” But, as athletes get older, a “specialization” can arise and in comes the focus on one sport with constant, year-round play. This takes away the exposure to different movement that Coach Iris stated earlier and instead heightens the risk for overuse injuries, especially as athletes move through puberty. Dr. Sandmeier of The Portland Clinic stated, “injuries amongst youth athletes, especially female athletes, are commonly experienced with a growth spurt or puberty, not being met by an equal growth in strength.” Coach Iris added, “I think strength training is an additional component that can expose them [youth athletes] to this [different planes of motion].” The last, and most obvious point, there’s no real off-season. Parents and coaches believe that more games = more skill development, and strength training and time off is either ignored or considered optional. Even worse, sometimes it’s framed as “the bad guy” with coaches saying, “it will mess up your shot/swing/pitching etc.”
Then what happens?
- Overuse injuries. Single sport activity, year round, without being paired with a 2x/week strength training routine creates a bigger risk for overuse injuries.
- Burnout. Why spend thousands of dollars on numerous club teams and travel just to have your kid quit because they’re tired of that one thing over and over?
- Nagging pain that never seems to go away, even for young athletes.
And worst of all? Injury setbacks that derail an athlete’s entire season—or even their career. Okay, that last part might be a bit dramatic, but one bad experience or injury can cause a ripple effect in an athlete’s career, making it hard to bounce back.
The Problem With Year-Round Sports Without Strength Training
Many parents and athletes assume that playing year-round is the key to improvement. They believe that constant competition will make them better, help them get scouted, and give them an edge. But the truth is, more play doesn’t always mean better performance. Coach Iris added this personal insight for athletes, “In my experience, adequate rest time and appropriate training volumes incorporated into my training schedule has made a big difference in terms of not only my skill, but my energy levels and mood! This not only looks like strength training during the offseason, but looks like eating healthy, getting enough sleep, taking care of my mental health, and slipping in recovery physical activity that I enjoy, such as taking long walks or playing leisure games such as pickleball.”
Here’s what happens when athletes focus on non-stop competition instead of structured training:
1. Increased Risk of Overuse Injuries
APEX PWR sports physical therapist, Dr. Josh Davis, DPT, CSCS, had this to say, “Overuse injuries occur in almost all athletes who perform repetitive movement sports such as baseball, volleyball, soccer etc. However, in athletes who specialize early this is further amplified. Strength training allows development of supporting muscle and training variability outside of what an athlete normally performs. Additionally, it can help build further loading tolerance to structures that are chronically used in sport.”
Common injuries we see in young athletes include:
✔ ACL tears
✔ Muscle strains
✔ Tendonitis
🚨 Fact: 70% of youth athletes drop out of sports by age 13 due to injuries, burnout, or lack of development.
2. Lack of Explosive Power & Speed
Strength training isn’t just about lifting weights—it’s about developing power, speed, and agility. Athletes who don’t strength train often:
❌ Lack first-step quickness
❌ Struggle with explosiveness off the ground
❌ Have poor change-of-direction mechanics
Without a strong foundation, they plateau in their sport—or worse, get injured trying to keep up.
3. Higher Risk of Burnout
Without structured recovery and proper training, constant competition leads to mental and physical exhaustion. Young athletes start losing motivation, performance declines, and injuries increase.
More games don’t make you better—training does.
Strength Training: The Missing Piece for Young Athletes
Athletes who train for strength, speed, and explosiveness don’t just perform better—they last longer.
Here’s why strength training is the most important thing young athletes can do to prevent injury and increase performance:
✔ It builds resilience, reducing the likelihood of injuries.
✔ It enhances speed, agility, and explosive power.
✔ It strengthens bones, tendons, and ligaments, preventing stress fractures and tears.
✔ It keeps athletes on the field instead of in rehab.
🔥 Fact: Athletes who incorporate strength training into their routine reduce injury risk by up to 68%.(source)
At APEX PWR’s Athlete Strength Training Programs, we focus on science-backed methods designed for young athletes in Tigard, Beaverton, and Portland, Oregon.
Build An Athlete That Lasts - Maintain a Well-Rounded Approach.
At APEX PWR in Tigard, Oregon, we help athletes train smarter, not just play more.
We provide structured strength and performance training designed to:
✅ Strengthen muscles, joints and ligaments to prepare for increasing levels of play
✅ Improve speed, explosiveness, and agility
✅ Build a foundation for long-term success in sports
What Our Strength Training Programs Offer:
- Athlete-Specific Strength Training (for basketball, soccer, baseball, football, and more)
- Speed & Agility Training to improve first-step quickness
- Explosive Power Development for jumping, sprinting, and acceleration
- Injury Prevention Programs for ACL, shoulder, and lower-body resilience
We work with athletes from Beaverton, Portland, and the surrounding areas who want to train smarter, stay injury-free, and perform at their best.
Related Blog: The Importance of Speed Training for Youth Athletes in Tigard, Oregon
Nutrition for Young Athletes in Portland
Training is only half the equation—nutrition plays a crucial role in injury prevention, recovery, and performance.
At APEX PWR, our nutrition coaching services in Portland, Beaverton, and Tigard help athletes:
🍎 Fuel their bodies with the right foods to support muscle growth and recovery
💧 Optimize hydration and nutrient timing to maximize sports performance
🥩 Develop sustainable eating habits that keep them strong and injury-free
If you’re searching for a nutritionist in Portland, Oregon who specializes in athletic performance and sports nutrition, our team is here to help.
Related Blog: Why Success Starts with a Plan – And How to Apply It to Your Nutrition
Ready to Get Stronger? Let’s Train.
Don’t wait until injuries force you to sit on the sidelines.
Strength is the foundation of athletic success.
🔹 Book a Strength Training Session at APEX PWR
🔹 Book a 1-on-1 Athlete Training Session at APEX PWR
🔹 Register your Team for Private Training & Programming at APEX PWR
🔹 Get a Personalized Nutrition Plan
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