Your child was running, jumping and changing direction with no trouble last season. Now they seem a little clumsy. Their running style has changed, their coordination looks different and movements that once came naturally suddenly seem harder.
You might even hear them say that they feel awkward in their own body.
Before you assume they've lost fitness, motivation or ability, consider something else: they might be going through a growth spurt.
Adolescence is a period of rapid change. Bones grow, muscles adapt, body proportions shift and the nervous system has to keep up with a body that doesn't always seem to follow the old instruction manual.
For young athletes, these changes can affect how they move, how they perform and how they respond to training.
The important thing is not to panic or expect your child to perform at exactly the same level every week. Their development is not a straight line.
In this guide, I'll explain how growth spurts affect young athletes, what parents should look out for and how the right approach to strength and conditioning can help young people develop through this stage.
What Happens to the Body During a Growth Spurt?
A growth spurt is a period when a young person's body grows more quickly than usual. During adolescence, this can involve rapid changes in height, limb length, body mass and muscle development.
The timing and pace of these changes vary from person to person.
Some young athletes experience an early growth spurt. Others develop later. Some grow steadily, while others seem to shoot up several centimetres in a relatively short period.
There is no single timetable that every young athlete follows.
Bones, muscles and tendons don't all adapt at the same rate
During a growth spurt, bones can lengthen faster than the surrounding muscles and tendons adapt to the changes.
This can contribute to feelings of tightness or reduced comfort during certain movements. It can also change how an athlete moves, particularly if their limbs have grown noticeably longer.
Think about a young footballer who has suddenly grown several centimetres. Their stride length may have changed. Their centre of mass may have shifted. Their previous running mechanics might no longer feel quite as natural.
They haven't forgotten how to run. Their body has changed, and they need time to adjust.
The nervous system has to adapt too
Your nervous system plays a major role in coordination, balance and movement control.
As the body changes, the brain and nervous system need to keep adapting to new physical dimensions. This can make some movements feel less familiar for a while.
A young athlete who previously moved with great coordination might temporarily struggle with:
Running smoothly at higher speeds.
Controlling their body when changing direction.
Landing comfortably after a jump.
Balancing on one leg.
Coordinating their arms and legs.
Controlling their movements when tired.
This doesn't mean they have suddenly become a poor athlete. It means their body is going through a period of change.
The answer is not to label them as uncoordinated or assume they need to work twice as hard. They need suitable opportunities to practise, develop and regain confidence in their movements.
Why Young Athletes Can Temporarily Lose Coordination During Growth Spurts
One of the most noticeable effects of rapid growth is a temporary change in coordination.
Parents sometimes describe it as their child becoming awkward overnight. Coaches might notice that an athlete who used to move well now seems less controlled.
There is a reason for this.
Their body proportions have changed
Movement is partly about knowing where your body is in space and controlling it accordingly.
When your arms, legs and torso change in length, familiar movements can feel different.
For example:
A longer leg can change the way an athlete runs.
A change in limb proportions can affect balance.
A shift in body mass can alter how they control landings.
A change in height can affect their centre of mass.
Previous movement habits may need to be adjusted.
Imagine trying to use a pair of shoes that are suddenly two sizes larger. You could still walk, but you'd need to adjust how you move.
It's not a perfect comparison, but you get the idea.
Skills need to be practised again
Movement skills are not simply switched on permanently once a young athlete learns them.
They need exposure and practice.
A growth spurt can change the physical conditions under which those skills were learned. The athlete may need to revisit basic movements and build confidence in them again.
This is where patience matters.
If your child struggles with a movement they previously found easy, that isn't necessarily a sign of poor effort. It may simply be a sign that they need more time and practice to adapt.
You must be the fool before you become the master. That applies to learning a new skill, but it can also apply when adapting to a body that has changed.
Why Speed, Strength and Sporting Performance Can Fluctuate
Parents often expect athletic performance to improve in a steady line.
A child gets faster, stronger and more skilled each season. Surely that should continue?
Not necessarily.
Youth athletic development is rarely that predictable. Growth, maturation, training experience, recovery and sporting demands all influence performance.
Speed can temporarily change
A young athlete's running mechanics can change as their body grows.
They may need time to adjust their stride, posture, foot contact and coordination. This can affect how efficiently they accelerate or maintain speed.
That doesn't mean speed training should stop. It means the focus may need to shift towards good movement, controlled acceleration and sound technique rather than simply chasing faster times.
Strength doesn't always increase at the same rate as height
Growing taller doesn't automatically make a young athlete stronger.
Muscle development, coordination, training experience and biological maturity all influence strength.
A young person might gain height quickly without experiencing the same rate of improvement in strength. Their body may need time to adapt to its new dimensions.
This is one reason why strength training for young athletes should be based on their ability, experience and stage of development rather than their age or height alone.
Sporting performance isn't always a reliable measure of progress
A young athlete might have a good season, experience a growth spurt and then appear to go backwards for a while.
It can be frustrating, especially if they have worked hard and expect to keep improving.
But progress isn't always visible in match results, sprint times or selection decisions.
Sometimes the most valuable progress is learning to control a new movement, improving balance or becoming more confident in a skill that recently felt awkward.
The aim is to build a more capable athlete over time, not to demand a personal best every week.
Are Young Athletes More Vulnerable to Injury During Growth Spurts?
Growth spurts can change how young athletes move and respond to physical demands. During periods of rapid growth, some tissues may be more sensitive to loading, particularly around the areas where tendons attach to growing bones.
This doesn't mean that every young athlete going through a growth spurt is at high risk of injury. Nor does it mean they should stop playing sport or avoid strength training.
It does mean parents and coaches should pay attention to changes in movement, comfort and recovery.
Why growth-related pain can occur
During adolescence, bones grow and the structures around them adapt.
Some growth-related conditions can cause pain around areas such as the knees and heels. Two familiar examples are:
Osgood-Schlatter disease: Pain and tenderness around the top of the tibia, just below the kneecap.
Sever's disease: Heel pain that can affect active children and adolescents.
Both can be associated with sporting activity and periods of growth.
These conditions are not simply caused by being active. They can involve a combination of growth, physical development and repeated loading.
The important point is that pain should not automatically be dismissed as growing pains.
If your child has persistent pain, swelling, limping or discomfort that affects everyday activity, arrange an assessment with an appropriate healthcare professional. Don't try to diagnose the problem yourself or simply ask them to push through it.
What should parents look out for?
Keep an eye out for changes such as:
Persistent pain during or after training.
Repeated complaints about knee, heel or other joint discomfort.
A noticeable change in running or jumping mechanics.
Limping or avoiding certain movements.
Difficulty recovering between sessions.
A sudden reluctance to take part in activities they normally enjoy.
One difficult training session isn't necessarily a concern. A pattern of discomfort or declining movement quality deserves more attention.
The goal is to spot problems early, not become so worried about injury that your child is afraid to move.
Why Training Shouldn't Stop During Adolescence
One of the biggest misconceptions about strength training for young athletes is that it should be avoided until they have finished growing.
That's not correct.
Appropriately designed strength and conditioning can be a valuable part of youth development. The key is making sure the training suits the individual.
A young athlete going through a growth spurt doesn't need to stop developing. They need a programme that responds to their changing needs.
Strength training can support a growing athlete
Well-coached strength training can help young athletes develop:
Greater strength and physical capability.
Better control of basic movement patterns.
Improved balance and coordination.
Confidence when performing unfamiliar movements.
The ability to produce and absorb force.
A stronger foundation for future sporting demands.
It isn't about lifting the heaviest weight possible or trying to turn a young athlete into a miniature adult.
It's about teaching them how to move well, develop strength and build physical skills that transfer into sport and everyday life.
Training should be adapted, not abandoned
During a growth spurt, an athlete might temporarily struggle with movements they previously performed well.
That is a reason to adjust the programme, not necessarily remove the movement altogether.
For example, if a young athlete is struggling to control a particular landing, you might reduce the complexity or intensity of the exercise and spend more time practising the basic movement.
If their coordination has changed, you might focus on simple acceleration drills, balance exercises and controlled changes of direction.
The objective is to keep developing their physical ability without forcing progress before they're ready.
Good coaching isn't about getting someone to complete a programme regardless of how they're moving. It's about knowing when to progress, when to hold back and when to change direction.
How Strength and Conditioning Should Adapt During a Growth Spurt
This is where a well-designed youth strength and conditioning programme becomes particularly useful.
A programme should never be set in stone. It should respond to the athlete in front of you.
That includes their age, training experience, physical maturity, sporting commitments, movement ability and how they're coping with their current workload.
1. Revisit fundamental movement skills
Sometimes the best thing you can do during a growth spurt is go back to basics.
That doesn't mean starting from scratch. It means giving the athlete more opportunities to practise movements that may have become less familiar.
Useful areas to work on include:
Squatting and hinging.
Single-leg balance and control.
Running mechanics.
Jumping and landing.
Acceleration and deceleration.
Changing direction.
Trunk control.
These movements form the foundation of many sporting actions.
A footballer needs to accelerate and change direction. A rugby player needs to produce and absorb force. A hockey player needs to stay balanced while moving at speed and controlling their stick.
The sport may differ, but the underlying physical skills have a lot in common.
2. Focus on movement quality rather than simply increasing intensity
It's tempting to assume that a young athlete needs harder training to keep improving.
But more isn't always better.
If an athlete is struggling to control a movement, adding more speed, resistance or complexity may not be the answer.
Instead, focus on:
Consistent movement patterns.
Good control through the full range of motion.
Appropriate exercise selection.
Gradual increases in difficulty.
Enough recovery between demanding sessions.
This doesn't mean every exercise needs to look perfect. Perfection is an unrealistic target, especially when someone's body is changing.
The aim is to help them become more capable over time.
3. Maintain appropriate strength development
Strength training remains valuable during adolescence.
However, the programme should reflect the athlete's current ability rather than what they could do six months ago.
For example, an athlete who previously performed a particular exercise with good control might need to reduce the load, simplify the movement or adjust the range of motion temporarily.
That's not going backwards.
It's responding to the person in front of you.
A good coach understands that training progress isn't measured by the weight on the bar alone.
4. Include coordination and balance work
Coordination and balance are important parts of athletic development.
They help young athletes control their bodies when running, jumping, landing and changing direction.
Useful exercises might include:
Single-leg balance variations.
Controlled hopping and landing.
Skipping and running drills.
Low-level jumping exercises.
Simple reaction and coordination games.
Controlled changes of direction.
The exercises should be appropriate to the athlete's ability and introduced progressively.
You don't need to make everything complicated. Sometimes the simplest exercises provide the most useful opportunities to develop a skill.
5. Adjust training when needed
There may be periods when an athlete needs a little less intensity or a change in training focus.
That doesn't mean every growth spurt requires a reduction in training.
Look at the whole picture:
Are they recovering well?
Are they experiencing persistent discomfort?
Has their movement quality changed?
Are they managing their school and sporting commitments?
Are they still enjoying their training?
Are they showing signs of excessive fatigue?
Training should support their development, not become another source of unnecessary stress.
How Parents Can Support Their Child During a Growth Spurt
Parents play an important role during adolescence.
You don't need to become an expert in biomechanics or start measuring your child's height every fortnight.
What matters is creating an environment where they can develop without feeling pressured to perform at their best every time they step onto the pitch.
1. Be patient with changes in performance
Your child might not be as quick, coordinated or confident as they were a few months ago.
Try not to make every change a problem that needs fixing.
Avoid comments such as:
"You've lost your pace."
"You used to be better at that."
"Why can't you do that anymore?"
"You need to work harder."
These comments might seem harmless, but they can make a young athlete feel as though their value depends on their performance.
Instead, focus on what they can control.
Are they practising? Are they learning? Are they making an effort? Are they becoming more confident?
Those are far more useful measures of progress.
2. Don't compare their development with other children
One of the biggest mistakes parents can make is comparing their child's development with that of their teammates.
Two 14-year-olds can be at very different stages of physical maturity.
One might have experienced an early growth spurt, while another is still waiting for theirs.
They might be the same age, play the same sport and train together, but their bodies are not following the same timetable.
Comparing them is unlikely to tell you much about their long-term potential.
Focus on your child's development.
The only meaningful competition is between who they were yesterday and who they're trying to become.
3. Encourage good habits without creating pressure
Sleep, nutrition, hydration and recovery all matter during adolescence.
Young athletes need enough food to support growth, everyday activity and sporting demands. They also need regular sleep and time away from organised training.
Rather than turning these habits into another performance target, make them part of normal family life.
For example:
Encourage regular meals and snacks.
Make water readily available.
Establish consistent sleep routines.
Allow time for rest and unstructured activity.
Avoid filling every available afternoon with training.
Your child is still growing and developing outside of sport. Their life shouldn't revolve entirely around performance.
4. Help them understand that temporary setbacks are normal
A growth spurt can be frustrating for a young athlete.
They might feel less coordinated, struggle with a particular skill or become frustrated when their performance doesn't match their expectations.
Help them understand that this is part of development.
They don't need to be brilliant at everything straight away.
Learning takes time, exposure and patience. That's true whether they're learning to play a new sport, mastering a difficult movement or adapting to a changing body.
Encourage them to take ownership of their development without making them feel responsible for things outside their control.
How Often Should Young Athletes Train During a Growth Spurt?
There isn't a universal answer.
The right amount of training depends on the athlete, their age, physical maturity, sporting schedule, training experience and ability to recover.
A young athlete who plays football three times a week has different demands from someone who attends one weekly hockey session.
The important thing is to look at their total workload rather than treating each training session in isolation.
Consider the whole week
For example, a young athlete might have:
Two school or club training sessions.
One competitive match.
One additional sporting activity.
One or two strength and conditioning sessions.
That can add up quickly, particularly when you include school, homework and other commitments.
Strength and conditioning should complement their sport, not simply add more fatigue.
Recovery is part of development
Rest isn't wasted time.
It's an important part of how the body adapts to physical activity.
Young athletes need sufficient sleep, appropriate nutrition and time away from demanding exercise.
If your child is constantly tired, struggling to recover or losing enthusiasm for sport, it may be worth reviewing their overall workload.
More training is not automatically better training.
The objective is to build a prepared athlete who can perform well over the long term.
What Should a Good Youth Athletic Development Programme Look Like?
A good youth athletic development programme in Oxford should recognise that young athletes develop at different rates.
It shouldn't assume that everyone of the same age needs the same exercises, training loads or progression.
The programme should be built around the individual.
At JJ Strength & Fitness, the focus of youth performance coaching is to develop the physical qualities that support sport and long-term athletic development.
That includes:
Strength: Building the ability to produce force.
Speed: Developing acceleration and running mechanics.
Power: Learning to produce force quickly.
Coordination: Improving control of movement.
Balance: Developing stability and control.
Mobility: Supporting comfortable, effective movement.
Agility: Developing the ability to move and change direction effectively.
These qualities don't develop in isolation. They overlap and support one another.
A stronger athlete may be better equipped to produce force. A more coordinated athlete may be able to use that strength more effectively. A confident athlete may be more willing to try unfamiliar movements and develop new skills.
The goal isn't to create a perfect athlete.
It's to help young people become stronger, more capable and better prepared for the demands of the sport they love.
Final Thoughts
Growth spurts can be a challenging period for young athletes.
Their bodies are changing, their coordination may fluctuate and their sporting performance might not always reflect the effort they're putting in.
But this is a normal part of development.
The worst thing you can do is treat every temporary dip in performance as a problem that needs to be fixed immediately.
Instead, give your child time to adapt. Encourage them to keep learning, practise the fundamentals and develop the physical qualities that will support them in the years ahead.
Remember, progress is rarely a straight line.
There will be periods of rapid improvement, periods where things feel difficult and periods where the most important thing is simply staying consistent.
That's fine.
Your child doesn't need to be the fastest, strongest or most coordinated athlete in their age group today.
They need the opportunity to become a better athlete tomorrow.
And that's what good youth strength and conditioning should help them do.
Want to Help Your Child Become a More Capable Athlete?
At JJ Strength & Fitness, my Youth Performance programme helps young athletes develop strength, speed, coordination, power and confidence through structured, age-appropriate coaching.
Whether your child plays football, rugby, hockey or another sport, the aim is to build a stronger physical foundation that supports their long-term development.
If you'd like to find out whether the programme is suitable for your child, complete my pre-application form.
[ Apply for Youth Performance Coaching ]
Frequently Asked Questions
1. At what age do young athletes experience growth spurts?
Growth spurts usually occur during puberty, but the timing varies considerably. Girls tend to experience their main growth spurt earlier than boys, although there is significant individual variation. Chronological age alone doesn't tell you exactly where a young athlete is in their development.
2. Can a growth spurt make a child slower?
It can temporarily affect running mechanics and coordination, which may influence speed. Changes in limb length, body proportions and movement control can make running feel less natural. With time and appropriate practice, young athletes can adapt to these changes.
3. Why has my child suddenly become clumsy?
Rapid changes in body proportions can affect balance, coordination and movement control. Your child may need time to adjust to their changing body. If the change is sudden, severe or accompanied by pain, dizziness or other concerning symptoms, seek appropriate medical advice rather than assuming it's related to growth.
4. Should my child stop playing sport during a growth spurt?
Not usually. A growth spurt alone isn't a reason to stop playing sport. However, persistent pain, injury or excessive fatigue may require changes to their activity. If they're experiencing ongoing symptoms, seek advice from a healthcare professional.
5. Is strength training safe during a growth spurt?
Yes, when it is appropriately designed, supervised and matched to the young athlete's ability. Strength training can help develop physical capability, coordination and movement control. Exercises, loads and progressions should be selected according to the individual rather than simply their age.
6. Can growth spurts cause knee and heel pain?
Some young athletes experience conditions such as Osgood-Schlatter disease and Sever's disease during periods of growth. These can cause discomfort around the knee and heel. Persistent pain should be assessed by an appropriate healthcare professional rather than automatically dismissed as growing pains.
7. How long does it take for coordination to improve after a growth spurt?
There is no fixed timeline. It depends on the individual, the rate of physical change and their opportunities to practise and develop movement skills. Some athletes adapt relatively quickly, while others need more time. Consistent, appropriate training can help support the process.
8. How can I tell whether my child needs athletic development training?
If your child would benefit from developing strength, speed, coordination, balance, power or confidence in movement, athletic development training may be useful. It can complement their existing sport by developing physical qualities that regular team training may not fully address.
About JJ Strength & Fitness
I'm Jamie, founder of JJ Strength & Fitness in Oxford. I help people build strength, improve performance and become more physically capable through structured, individualised coaching. My approach to youth performance is centred on long-term athletic development. I want young athletes to develop the strength, speed, coordination and confidence to perform in the sports they love, while building physical skills that will serve them well beyond their playing years. I believe progress is better than perfection. Good coaching is about meeting people where they are, helping them develop and giving them the tools to keep improving.
Related Services: Youth Strength and Conditioning Oxford | Youth Athletic Development Oxford | Sports Performance Coaching Oxford | Strength and Conditioning for Young Athletes Oxford | Athletic Development Programme Oxford
