Ideas for Talented Young Athletes

Talented Track & Field Athlete Pathway

By Steve Bennett
Former Head Coach, Western Sydney Academy of Sport

The following information is intended as a guide for athletes, parents and other community members. It involves many recommendations that are in the best interests of athletes who are planning to make the most of their talent.

Little Athletics: Tots to Under 12

Many athletes will start in the sport through Little Athletics. Having seen senior athletics on television at the Olympics and elsewhere, many will want to have a go themselves.

Little Athletics is mostly structured in a way that suits young children up to the Under 12 age group. Beyond this age, athletes should have at least some involvement in senior competition in a variety of settings.

Young athletes should participate for fun in a variety of events and develop their skills. This should never be enforced by clubs or parents. For example, running a 100m race may not be as enjoyable after completing a 1500m. Instead, consider doing one or the other, or alternating between them weekly. Athletes should not be forced or given incentives to participate in multiple events on one day if they do not enjoy it. Incentives such as school-age championships should be set aside in favour of quality performances in a limited number of safe events.

Zone, regional and state championships should be enjoyable experiences in which athletes experience the thrill of representing. Make sure the athlete knows there will be many other opportunities during the year to perform at their best. These events are another meet in what will hopefully be a long involvement in the sport. Having to place in the top three at each level can create an unnecessary burden of pressure at a young age.

This sport is not only about competition. It is also about enjoying training and developing new skills. Most Little Athletics coaches have completed the Orientation to Coaching Course. Their sessions should include a wide range of enjoyable activities, not only basic training for each event. These skills can support athletes in reaching their potential as seniors.

More training ideas for young talented athletes are available at https://oztrack.com/devtalent.htm.

Training experiences at this age should be diverse. This also means being exposed to different coaches. Improving posture and developing relaxed movement qualities are the best starting points. Training in only one specific way—especially where athletes pick up and repeatedly practise bad habits—must be avoided. This type of training may provide quick results and enjoyment, but in the long run it may not be in the athlete’s best interests.

It is important for Little Athletics coaches, parents and athletes to learn from senior coaches who understand current training methods and long-term athlete development. Traditional teachings have been updated in many areas:

Dynamic warm-ups should be taught instead of overemphasising static stretching before training or competition.
Dorsiflexion should be taught and drilled instead of teaching young athletes to run “up on their toes.”
Athletes should maintain good posture and run tall rather than using an intentional forward lean.
Free weights, used appropriately, can help prevent injuries and add variety to training experiences.

High School Age Athletes

High-school-age athletes should be encouraged to participate in a variety of athletics settings. This may mean a mixture of Little Athletics, regional senior athletics, major interclub competition and state youth championships.

The major events of the season for high-school athletes are the Australian and state youth championships. State youth championships can be entered by anyone, while Australian youth championships require a qualifying performance at a recognised meet. The NSW Schools Championships and Australian Schools Championships have a similar format.

High-school athletes should find a coach qualified in their event group. This is an important decision because it helps ensure that the athlete develops good habits and is prepared for competition in both the short and long term. A coach should be selected partly on their interest in continuing coach education. As the athlete improves, the coach must have the skills to match the athlete’s abilities or grow in experience alongside the athlete.

Very good coaches are humble enough to recognise when to pass talented athletes to a more experienced coach or a better-suited environment. It is unfortunate to see athletes leave the sport because they do not want to disappoint a Little Athletics coach, even though they have outgrown the situation and need a fresh start and new goals.

Athletes in this age group should work on improving posture and postural strength through training activities that focus on the trunk and overall strength. Good running posture improves resilience to training and may reduce injury risk as athletes age. Swiss balls, Pilates and free weights can support this goal.

Athletes should practise perfectly and train in an environment where quality is valued. This is an important age for establishing personal accountability and a smart work ethic—a value that often transfers into schoolwork.

Talented High School Athletes

A talented high-school athlete may have qualified, or be likely to qualify, for the Australian Youth Championships. These athletes may mature into senior international athletes or represent Australia as juniors.

They should find an appropriately advanced coach in their event group. If they cannot, their current coach must be committed to supporting their long-term development. Committed coaches usually network with other coaches and study for more advanced accreditation. At this level, an athlete can easily outgrow a coach who works in isolation. Elite athletics has technical demands that are much greater than most people realise, and training for it is a precise, time-consuming art.

The best coaches often have networks of other coaches. Some are established through state sports institutes, and many coaches bring their athletes together for their common benefit. In these situations, coaches can build the skills needed to help international athletes succeed. No coach can help an athlete reach that level in isolation.

Athletes should participate in development programs that are offered, such as regional academies, institutes and state-based squads. This gives athletes a wider supportive community in which they can grow and enjoy the sport in a mature way. It also gives coaches opportunities to meet and learn from other coaches.

In Australia, it is important for athletes to find success as they approach their HSC years. Many athletes drop out when they take a break from athletics during this period. Those who stay committed and balance training with study often achieve more. University years may provide the best chance for athletes to make the most of their potential, but this is more likely when they have already experienced enough success to believe the commitment is worthwhile.

Related Information: Coaching Levels

The coaching scheme has included an introductory Orientation to Coaching Award intended for Little Athletics coaches and schools, followed by higher event-specific levels.

Basic and event-specific courses prepare coaches to work with young and adolescent athletes in event groups such as sprints, hurdles and relays; endurance running and walking; jumps; throws; and multiple events.

Advanced courses require significant practical coaching experience and broader study in sports science and training theory. Senior coaches are expected to be capable of preparing athletes for Australian representative and international-standard competition, supported by mentoring, practical assessment, training diaries, technical analysis and advanced study.

Important Ideas

Synthetic tracks are not inherently bad for training. They are used by the overwhelming majority of elite athletes. Modern surfaces are softer than older tracks and provide a regular surface that allows athletes to run smoothly and maintain posture and balance at high speeds. Athletes who plan to race on synthetic surfaces should train on them regularly. For large-volume sessions, light and fast training shoes are recommended.

Competing week after week for a large percentage of the year is not generally in an athlete’s best interests. Athletes need time to be prepared physically and emotionally for important competitions. Racing is also one of the situations in which bad technical habits are most likely to appear. Those habits are difficult to correct unless athletes take a break from competition and practise better movement patterns.

It is common for young athletes to compete without sufficient preparation, especially in stressful events such as the 400m and 800m. Preparation is essential, and the harmful effects of racing too much should not be understated. I believe a major cause of young-athlete burnout is an “underprepared, over-racing syndrome.”

Be wary of overcompeting in school competitions, which in Australia often occur during the preparation season. The incentive may exist for an athlete to compete too often while underprepared. Injuries can occur when warm-ups are shortened and athletes are still expected to perform at a high level. Choose events that remain within safe limits and prepare well on the day.

Athletics Clubs

Talented athletes should find a club that meets their needs in both competition and social activities. Athletes require a support network focused on their best interests and should not be pushed to act only for the club’s benefit. Good clubs create environments that support the athlete; in turn, the athlete can help the club without harming their own development.

Saving Athletes for Their Late Teen Years

This phrase is sometimes used by coaches who want to keep an athlete’s involvement low-key until they are older. However, many athletes do not stay in the sport long enough, and others experience injuries that might have been prevented through better preparation. Athletes must gradually learn to follow a program made for them and develop all the qualities they will need over time.

Many other sports have athletes training seriously from age ten and upwards. In athletics, injuries can occur when postural strength is inadequate, but many things can be done early to help establish good movement habits. The better approach is to focus on preparation first; the hardest work comes later. Quality training is varied and precise, and it is not always simply hard work.

More information is available in Training Ideas for Young Talented Athletes and the free Oztrack ebooks.