When should AAU athletes start strength training?
Short answer:
Kids can begin structured strength training as early as 7–8 years old — if it’s done correctly.
What changes with age is how they train, not whether they should.
The age-appropriate progression (this matters)
Ages 7–10: “Learn to move”
Focus: coordination, balance, body control
Bodyweight movements (squats, lunges, push-ups, planks)
Jumping, landing, stopping safely
Core strength through play
Games, obstacle courses, fun challenges
✅ No heavy weights
✅ No max lifts
✅ Technique over fatigue
This builds the foundation for everything later.
Ages 11–13: “Train the patterns”
Focus: form, stability, and injury prevention
Goblet squats
Trap bar technique (light load)
Single-leg strength (lunges, step-ups)
Resistance bands
Basic medicine ball work
This is often the sweet spot to introduce supervised resistance training — especially for AAU athletes playing multiple games on weekends.
Key goal: teach them how to train, not how much they can lift.
Ages 14–18: “Progress intelligently”
Focus: strength, power, and durability
Progressive resistance training
Posterior chain (hips, glutes, hamstrings)
Core + shoulder health
Jump mechanics and deceleration
Load management during AAU seasons
Still not about maxing out — it’s about availability:
The best ability is being able to stay on the floor.
What strength training actually helps with (for basketball)
Injury reduction (knees, ankles, backs)
Better balance through contact
Improved footwork and first step
Landing safely after rebounds and layups
Confidence in their body
Strength training doesn’t make kids stiff or slow — poorly coached training does.
Common myths (that hold kids back)
❌ “Weights stunt growth”
→ Not supported by evidence when supervised properly
❌ “Basketball players just need skills”
→ Skills break down when bodies can’t handle load
❌ “They’re too young”
→ They’re not too young to learn how to move well
AAU-specific guidance (important)
During AAU season:
2 short sessions per week is enough
Lower volume, higher quality
Avoid heavy legs before tournament weekends
Prioritize sleep, hydration, and recovery
Off-season:
That’s when real strength gains happen
Bottom line
Yes, kids can start strength training early
No, it should never look like adult lifting
Always, it should be supervised, progressive, and age-appropriate
Done right, strength training doesn’t just make better athletes — it keeps kids healthy, confident, and playing longer.
Spring AAU Tryouts
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