From Middle School to Varsity: When to Progress Strength & Speed Training

#18 - Strength & Speed Coaching – Pursuing Your Best ⚡

A great Strength & Speed program isn’t just about making athletes stronger, faster, or better conditioned for today. It’s about developing them for the next level—from middle school to high school, from freshman to varsity, and beyond.

But one of the biggest challenges coaches face is knowing when to push an athlete forward and when to reinforce fundamentals.

Some athletes get rushed into heavy strength training or advanced drills before mastering movement. Others stay in basic training too long, missing opportunities to challenge themselves and grow.

The question is: How do you know when an athlete is ready to progress?

Today, we’re breaking down:

• Key indicators that show an athlete is ready for more advanced training.

• How to structure progressions from middle school to varsity-level performance.

• Signs that an athlete needs more time before progressing.

Long-term success starts with progressing at the right pace, for the right reasons.

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Why Smart Progressions Matter in Strength & Speed Training

Athlete development isn’t a race. It’s a long-term process that builds skills, movement efficiency, and durability over time.

Pushing an athlete forward too soon leads to poor mechanics, stalled progress, or injury. Holding them back too long stunts their development and limits potential.

The best programs take a tiered approach to developing strength, speed, and athleticism—progressing athletes only when they’re ready.

Key Principles to Keep in Mind:

• Movement before load. Athletes should demonstrate technical proficiency before adding resistance.

• Strength is a skill. Mastery of foundational patterns leads to long-term gains.

• Speed is built early and often. Sprint mechanics should be reinforced at every level of training.

• The goal is varsity contribution, not just weight room PRs. Training should enhance on-field performance, not just lifting numbers.

With that foundation, let’s break down how to progress athletes from middle school to varsity-level performance.

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The Strength & Speed Progression Model

This model provides a structured roadmap for advancing athletes through training phases.

1. The Foundation Phase (Middle School & Freshman Athletes)

Focus: Build movement competency, body control, and fundamental athleticism.

Key Indicators for Readiness:

• Can the athlete perform bodyweight movements (squats, push-ups, lunges) with control?

• Do they understand sprint mechanics and basic landing positions?

• Can they maintain posture and balance under low resistance?

When to Progress:

• Once they can demonstrate control in fundamental movement patterns.

• When speed, plyometric, and bodyweight exercises are done with intent and posture.

• After they show basic relative strength (e.g., 10+ push-ups, solid single-leg balance).

Next Step: Introduce light resistance training, controlled sprint progressions, and basic plyometrics.

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2. Strength & Power Development (Freshman/Sophomore Year)

Focus: Build full-body strength, refine sprint mechanics, and develop explosive power.

Key Indicators for Readiness:

• Can the athlete lift with proper mechanics in basic movements (goblet squats, trap bar deadlifts, pull-ups)?

• Do they show explosive ability (vertical jump, broad jump, acceleration)?

• Can they change direction efficiently without collapsing at the knees or hips?

When to Progress:

• Once they can lift with proper mechanics and maintain positioning under load.

• When acceleration and sprint mechanics remain consistent under moderate intensity.

• After they show proper landing mechanics in jumping and cutting drills.

Next Step: Introduce moderate resistance training, advanced plyometrics, and increased sprint volume.

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