Understanding and Managing the Performance Plateau in Adolescent Athletes
As young athletes go through puberty, their bodies undergo a whirlwind of hormonal, biomechanical, and psychological changes that can temporarily disrupt performance. Sprint times may slow, endurance might dip, fatigue can hit harder, and injury risks increase—challenges that are especially common for female athletes in mid to late adolescence.
But a performance plateau isn’t the end of progress—it’s a phase of adaptation. With the right coaching approach, athletes can regain confidence, refine their mechanics, and emerge stronger.
This article explores the four key factors behind these plateaus and offers practical, science-backed strategies to help coaches guide their athletes through this crucial stage of development.
*Athlete names have been changed in this article to protect their privacy.
1. Increase in Oestrogen Levels: Impact on Muscle-to-Fat Ratio
An increase in oestrogen during puberty leads to a higher muscle-to-fat ratio shift, with more fat deposited around the hips and thighs. This can temporarily reduce power-to-weight efficiency, affecting sprint acceleration and jump explosiveness.
Tap the sections below to learn more about its potential causes, effects, and coaching strategies.
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Oestrogen increases significantly during puberty, influencing body composition.
Muscle mass development slows while fat deposition increases, particularly around the hips, thighs, and glutes.
This shift affects power production (for sprinters) and running economy (for distance runners).
The ratio of fast-twitch to slow-twitch muscle fibres may shift slightly, affecting speed and endurance performance.
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Sprinters and Jumpers may experience a decline in acceleration and explosiveness due to an altered power-to-weight ratio.
Distance runners may feel less efficient in longer races as their body shape changes, impacting stride mechanics.
In both groups, a change in body composition can lead to self-consciousness or frustration if performance declines.
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✅ Strength & Power Training
Include plyometrics, resisted sprints, and bodyweight exercises to maintain neuromuscular efficiency.
Focus on hip-dominant strength movements (e.g., hip thrusts, step-ups, deadlifts) to counteract changes in weight distribution.
Sprint drills should reinforce stride length and stride frequency to adjust for biomechanical changes.
✅ Maintaining Confidence & Perspective
Frame the conversation positively: “Your body is getting stronger, and with some adjustments, you’ll continue to improve.”
Reinforce long-term development rather than short-term setbacks.
✅ Addressing Nutrition
Educate athletes on energy balance and macronutrient needs to ensure adequate fuelling for performance.
Address iron intake (important for oxygen transport) and calcium/vitamin D (for bone health).
2. Growth Spurts: Changes in Limb Length and Coordination
Growth spurts cause sudden increases in limb length, temporarily disrupting coordination, stride mechanics, and balance. Athletes may struggle with timing, force application, and efficiency until they adapt to their new proportions.
Tap the sections below to learn more about its potential causes, effects, and coaching strategies.
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Rapid height and limb length changes can temporarily disrupt biomechanics and coordination.
Growth-related awkwardness can affect stride mechanics, knee lift, and arm drive.
Joint laxity increases, reducing stiffness and force production in sprinting movements.
Increased risk of injury due to muscular imbalances (e.g., knee pain, shin splints, lower back tightness).
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Sprinters may struggle with rhythm, foot placement, and ground contact time, leading to slower acceleration.
Distance runners may experience temporary inefficiencies in stride length and cadence, increasing energy expenditure.
Hurdles & jumps events become more challenging as athletes adjust to different takeoff positions.
Throwers may notice an impact on timing, coordination, and force application.
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✅ Biomechanical Refinement
Sprint drills (e.g., A/B skips, ankling, dribble runs) to reinforce posture and limb control.
Video analysis to provide visual feedback on running mechanics.
✅ Strength & Stability Work
Core and hip stabilisation exercises (e.g., dead bugs, glute bridges, single-leg RDLs) to reinforce movement control.
Isometric strength work to improve joint integrity (e.g., wall sits, planks, calf raises).
✅ Load Management & Recovery
Reduce high-impact drills during peak growth periods.
Increase mobility work (e.g., hip openers, hamstring mobility drills) to prevent tightness that could alter biomechanics.
Ensure progressive workload increases rather than abrupt jumps in volume or intensity.
3. Menstrual Cycle Variability: Energy, Recovery & Injury Risk
Menstrual cycle fluctuations can affect energy levels, recovery, and neuromuscular coordination, with some phases increasing fatigue and injury risk due to joint laxity.
Tap the sections below to learn more about its potential causes, effects, and coaching strategies.
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The menstrual cycle affects energy availability, hydration levels, muscle recovery, and neuromuscular coordination.
Some athletes may experience reduced energy levels, increased soreness, or poor sleep quality at different cycle phases.
Fluctuating oestrogen and progesterone levels can impact joint stability, making ACL injuries more common.
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During the follicular phase (days 1-14, especially post-menstruation), higher oestrogen levels can enhance strength and power output, making it an ideal time for maximal effort sprinting, jumping, throwing, and strength training.
In contrast, the late luteal phase (pre-menstrual, days 21-28) may cause increased fatigue, reduced explosiveness, and slower reaction times, potentially leading to suboptimal performance in power-based movements.
Hormonal fluctuations can affect neuromuscular efficiency, impacting timing and fine motor control in complex movements like the rotational phases of shot put, discus, and hammer throw.
Sprinting mechanics may be affected during the late luteal phase (pre-menstrual) due to increased fatigue and joint laxity.
All athletes may notice increased perceived exertion and longer recovery times during menstruation.
The luteal phase often brings higher core body temperature, dehydration risks, and slower muscle recovery, making intense weightlifting or high-impact sessions feel more taxing.
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✅ Educate & Normalize the Conversation
Help athletes track their cycles to understand how it influences their training.
Avoid stigma – Create an open, supportive environment where athletes can discuss energy fluctuations.
✅ Adjust Training Loads Accordingly
Reduce high-impact or maximal effort sprinting if the athlete reports excessive fatigue.
Prioritise recovery-focused sessions (e.g., technique work, mobility, easy runs) during low-energy phases.
Use strength training to reinforce knee stability during high-risk phases.
✅ Hydration & Nutrition
Increase electrolyte intake during menstruation to counteract dehydration risks.
Encourage iron-rich foods (spinach, lean meats, fortified cereals) to support red blood cell function.
4. Psychological & Social Factors: Confidence, Body Image, & Motivation
Psychological and social factors, including confidence, body image concerns, and motivation, can significantly impact an athlete’s performance, especially during adolescence. Negative self-perception, peer comparisons, or frustration over stalled progress may lead to decreased motivation, making a supportive coaching environment and process-focused goals essential for long-term development.
Tap the sections below to learn more about its potential causes, effects, and coaching strategies.
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Puberty leads to heightened self-consciousness about body image, which can impact performance confidence.
Social dynamics may shift, with peer pressure or comparisons affecting motivation.
Fear of failure may discourage athletes from pushing themselves in training or competition.
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Athletes may experience anxiety about race performance or negative self-talk about slower times.
Training consistency may drop if they feel discouraged by a lack of improvement.
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✅ Build a Positive Training Environment
Use process-based goals instead of outcome-based ones (e.g., “Improve arm drive” vs. “Run a PB”).
Reinforce effort and resilience, not just performance.
Foster a team-focused culture where all progress is celebrated.
✅ Reduce Comparisons & Performance Anxiety
Encourage athletes to track personal progress rather than compare against peers.
Use journaling or goal-setting exercises to help athletes focus on their own journey.
✅ Parental & Peer Support
Educate parents on how to support their child without adding pressure.
Facilitate peer mentorship, where older athletes share experiences of overcoming plateaus.
Case Study:
Navigating the Performance Plateau in a 16-Year-Old Female Sprinter
Athlete Profile: Emma*
Age: 16
Event: 100m & 200m
PB at Age 14: 12.45s (100m), 24.90s (200m)
Season Best at 16: 12.53s (100m), 25.02s (200m)
Height at 14: 1.58m → Height at 16: 1.72m
Changes: Growth spurt, increased body mass, reduced acceleration power, declining confidence
At age 14, Emma was an explosive, powerful sprinter with one of the fastest 100m times in her age group. However, by 16, she had lost her acceleration and struggled with top-end speed, despite maintaining a strong training schedule.
Despite working hard in training, she couldn’t match her old PBs and felt like she was getting slower, heavier, and more frustrated. She described feeling “less powerful” and unable to execute the same sprint mechanics she once had.
Her coach, Jake*, realised that mid-adolescent changes were impacting Emma biomechanics, power output, and confidence. He developed a plan to help her regain her speed.
Causes of Emma’s Performance Plateau
1. Biomechanical Changes: Adapting to Growth & Coordination Loss
Issue: Growth spurts changed Emma’s limb proportions and centre of mass, affecting her stride efficiency.
Results:
Lost acceleration ability – struggled with the first 30m of the race.
Stride felt ‘off’ – couldn’t generate the same rapid ground contact.
Arm and leg coordination issues – lacked the mechanics of her younger years.
2. Physiological Changes: Power-to-Weight Ratio & Strength Shifts
Issue: Increased height and weight slightly altered her power-to-weight ratio, reducing explosive strength.
Results:
Sprint starts felt sluggish compared to age 14.
Acceleration phase was weaker, even though she was technically stronger in the gym.
Felt more fatigued after training, struggling with recovery and muscle soreness.
3. Psychological Challenges: Frustration & Motivation Loss
Issue: Emma was mentally stuck, feeling frustrated seeing athletes she was previously better than go past her.
Results:
Lost confidence in her ability to explode from the blocks.
Was hesitant in competition, often underperforming compared to training times.
Became overly critical of her technique, overthinking every sprint phase.
Jake’s Coaching Intervention: What Worked and What Didn’t
1. Sprint Mechanics & Acceleration Work
✅ What Worked:
Acceleration-Specific Drills:
Hill sprints (20-30m) to rebuild power out of the blocks.
Sled sprints (light-mid resistance) to reinforce correct angles at push-off.
Restructuring Her Start Mechanics:
Altered block settings to match her longer legs.
Emphasised pushing through the ground rather than rushing to upright posture.
❌ What Didn’t Work:
Initially focused too much on high-speed sprinting, neglecting acceleration phases.
Overloaded her with too many technical cues, making her starts feel unnatural.
2. Strength & Power Training Adjustments
✅ What Worked:
Hip & Posterior Chain Development:
Glute-dominant exercises (hip thrusts, RDLs) to regain explosiveness.
Sprint-specific bounding drills to reinforce power application.
Contrast Training:
Combined heavy lifts (squats, cleans) with immediate plyometric work (e.g., squat jumps) for power transfer.
❌ What Didn’t Work:
Initially tried increasing overall gym volume, which led to over-fatigue.
Too many general strength exercises and not enough sprint-specific power work.
3. Mental Resilience and Confidence Rebuilding
✅ What Worked:
Process-Driven Goals:
Shifted focus from PB obsession to small technical wins (e.g., “Hit the right shin angle at push-off”).
Sprint Repetitions with No Clock:
Removed timing pressure for a few weeks to focus on form and rhythm.
Visualisation & Relaxation Techniques:
Used race simulations in practice to restore pre-competition confidence.
❌ What Didn’t Work:
Kept pushing her into high-level competitions before she was mentally ready.
Tried to force comparisons with her old times, which only added to her frustration.
Emma’s Experience
📅 Months 1-3: Struggles & Adjustments
Felt awkward in her new sprint mechanics.
Grew impatient with hill sprints and resisted starts, feeling like she wasn’t improving.
Lost confidence in her ability to execute a fast start.
📅 Months 4-6: Breakthroughs Begin
Stride felt smoother as she adapted to her new height.
Cleared PB in the gym for hip thrusts and power cleans, feeling stronger.
Started hitting quicker 30m times, regaining acceleration power.
📅 Months 7+: Buying into the Journey
Ran 12.40s in the 100m, her fastest in two years.
Began to enjoy racing again, feeling less pressure to match old performances immediately.
“I feel stronger and more powerful than ever”
Key Takeaways for Coaches
Puberty affects sprint biomechanics & acceleration—technique must be adapted.
Strength gains must be sprint-specific, not just general weight room improvements.
Psychological confidence is critical—athletes must detach from past PB expectations.
Sprint training should prioritise acceleration first, then transition to max velocity.
By making targeted sprint, strength, and psychological adjustments, Emma regained her confidence, mechanics, and speed, showing that mid-adolescent performance plateaus are not the end of progress, but a phase of adaptation.
