Cross Training and Kids: Why Mixing It Up is Best for Your Child’s Athletic Goals

By Dr. Trina Ting

As summer activities wind down, and parents have to start thinking about what their child’s fall and winter activities are going to be (if they haven’t already registered), it’s a good idea to factor in your child’s growing body. While they may be already training or playing a higher level of one sport, research shows that young athletes specializing in one sport experience more injuries and injury-related surgeries. Cross-training can mean taking a break for three months from a sport to do something else, and it can also mean doing extra activities while the child is still training in their specialized sport.

What are the other benefits of cross-training?

1. Reducing the Risk of Burnout and Injury: It can be a lot of pressure on a child to perform 5 days a week. Adding in another activity allows them to take their mind off the constant work, mix up their routine and just do something for fun, without a specific goal in mind. It also reduces the risk of injury as there is less repetitive strain on the same muscles, allowing other muscles to get stronger while still improving overall fitness and coordination.

2. Learning Different Emotional Skills: By participating in different activities and meeting new coaches and teammates, your child will only be exposed to more types of coaching and communication styles. The world is a diverse place, and by meeting more people, you are better preparing your child for the world outside of athletics.

3. Making New Friends: Making new friends is always the benefit of participating in activities. They might have different backgrounds and interests than the children on your other teams, and this is always an asset to teach your child how to be friends with others.

Switching sports for approximately three months a year can keep your young athlete safer and reduce the risk of long-term injury. So how exactly can you incorporate cross-training into your child’s schedule?

Take a 3 Month Break:

In Canada, many kids take the summer break from hockey to play baseball or soccer. House league can be a great way to simply just play for the fun of the sport and to use different muscles. Kids who play summer sports, can use the winter to occasionally train at the gym or indoor activities such as dance class or even kids’ yoga.

If You Can’t Take a 3 Month Break:

Add in a Weekly Class – If the child plays hockey, they can swim or even do a dance class. Extra curricular activities such as doing a school play or piano lessons just allows their bodies to do something different.

Even a Short 10 Minute Session Can Work:

If trying to book another weekly class is just simply not possible, try adding in a short session of yoga or meditation before or after their training sessions or games. 5-10 minutes x 3-4 days per week adds up quickly!

Encourage Your Child to Pursue Outside Interests:

Do they like video games? Do they like art? Make sure you have some items at home they can tinker with in their free time. You can buy some simple art supplies or clay, and your child can learn to take their minds off at home. Just make sure you pencil in that downtime for them: it is just as important as their sports schedules!

Ensuring your kid gets a break from their current sport is key to keeping them in the game long-term, ensuring a happy, healthy, and well-rounded kid who will be less prone to injury. Isn’t that what anyone would want for their child?