Athletics Coaching Hub

What if your athletes could get the benefits of heavy lifting without the heavy loads? Blood Flow Restriction (BFR) training is fast becoming a smart tool for track and field coaches — from sprinters and throwers chasing power, to distance runners managing fatigue, to injured athletes on the comeback trail.

Weight training is more than just lifting heavy, it plays a vital role in the long-term development of young athletes. This review examined 20 studies published between 2010 and 2023, exploring how structured weight training influences strength, power, performance, and injury prevention in children and adolescents. The evidence is clear: when delivered with proper technique, progressive overload, age-appropriate exercises, and professional supervision, weight training not only builds stronger athletes but also protects them from injury.

Sprint technique depends not only on correct movement patterns, but also on whether the athlete has the strength and coordination to execute them effectively.

Physical preparation gives athletes the foundation to express speed. It underpins technique, protects against injury, and unlocks sprinting potential. For teenage sprinters, a long-term, well-structured strength and conditioning plan is essential, beginning with general athleticism and becoming more specific as the athlete matures.