Performance Training for Young Athletes in Bethesda and McLean: What Parents Need to Know

Parents in Bethesda and McLean frequently ask us when their child should start performance training and whether it’s safe, age-appropriate, or even necessary. These are important questions, and ones we hear daily from families with active kids and young athletes.

As physical therapists and strength & conditioning coaches serving the Bethesda and McLean communities, our focus is not on lifting heavy weights early. The goal of performance training for young athletes is to build strong fundamentals, healthy movement patterns, and a positive relationship with exercise that supports long-term athletic development.

Is Performance Training Safe for Kids?

One of the most common concerns parents raise is whether performance training can stunt growth. Fortunately, there is no strong evidence to support this belief.

In fact, when you consider the forces kids experience during normal play. Running, sprinting, jumping, cutting, and landing, those forces often exceed what they experience in a properly supervised performance training environment.

Safe performance training in Bethesda and McLean comes down to:

Appropriate coaching and supervision
Smart exercise selection
Gradual progressions
Emphasis on movement quality over load

No responsible program is placing a young athlete under heavy weights. Instead, performance training focuses on control, coordination, and proper mechanics.

What Performance Training Should Look Like for Younger Athletes

For pre-pubertal athletes (roughly ages 9–12), performance training should prioritize learning how to move well. At our Bethesda and McLean locations, this includes:

Teaching proper movement patterns and technique
Improving balance, coordination, and body awareness
Building strength through safe, controlled exercises
Developing running mechanics, agility, mobility, and overall athleticism

Performance training is not just weightlifting. It’s a comprehensive approach to helping young athletes move efficiently and confidently, both in sports and daily activities.

Why Consistency Matters More Than Intensity

One of the biggest mistakes we see is treating training as a short-term season rather than a long-term process. For most young athletes in Bethesda and McLean, one to two performance training sessions per week, done consistently, produces far better results than training heavily for a few months and then stopping.

Equally important, training needs to be fun. Younger athletes benefit most from sessions that are engaging, playful, and appropriately challenging. When kids enjoy performance training, they are far more likely to stay consistent, and consistency is what drives long-term success.

Long-Term Benefits of Performance Training for Young Athletes

Athletes who begin performance training early often experience:

Better movement quality as they grow
Improved strength and coordination during adolescence
Fewer injuries over time
Increased confidence in the weight room during high school

We regularly see athletes from Bethesda and McLean who started training young enter high school, and even college, with a strong foundation already in place. This allows them to progress faster and train more effectively as demands increase.

Performance Training: The Big Picture

Performance training isn’t about pushing kids too hard or specializing too early. It’s about teaching young athletes how to move well, training consistently, and creating a positive environment around exercise.

When these foundations are built early, sport-specific and higher-intensity training can be layered in safely and effectively later on.

If you’re a parent in Bethesda or McLean looking for performance training that prioritizes safety, fundamentals, and long-term athletic development, our team would be happy to help guide your athlete in the right direction.

Core Training Reimagined

When I create training programs for our physical therapy or performance training clients here at Cohen Health and Performance, one of the most common requests I hear is, “Hey Zac, can you add more core training?” Or, “Can you give me a core circuit to put into my routine?”

But here’s the thing: Most of us don’t train our core as effectively as we could—at least not in a way that matches how our core is designed to function. Let’s rethink core training together.

What Does Your Core Really Do?

Your core—your trunk—is so much more than just a six-pack waiting to be revealed. Its primary function is to manage internal pressure and support your body against gravity. Think of it as your body’s central stability system.

To help you visualize this, imagine the iconic wacky waving inflatable tube man you see outside car dealerships. That tube man is held up by air pressure. If you fill it with maximum pressure, it stands tall and firm. But if you let some air out, it becomes more flexible and moves with the wind. Let out too much air, and it collapses entirely.

Your core operates in a similar way. When you need maximum stability—like lifting a heavy object—you brace hard to build internal pressure, stabilizing your spine and supporting the load. On the flip side, for everyday activities, you rely on just enough core engagement to keep you upright and mobile, without overexerting yourself.

Core Training: Beyond Crunches and Planks

So, how does this translate into smarter core training? It starts with understanding that the core’s role goes beyond traditional exercises like crunches or static planks. Instead, think of your core as a dynamic stabilizer, adapting to different demands in sport, exercise, and daily life.

During physical therapy or performance training at Cohen Health and Performance, we focus on exercises that challenge the core’s ability to:

Reposition the pelvis. For example, certain drills help align the pelvis in an optimal position for athletic performance or functional movement.
Maintain pressure and support the spine. Exercises like the body saw are excellent for this. The body saw challenges your abs to prevent your belly from sagging toward the ground—a movement gravity constantly encourages. The stronger your abs, the better they counteract this pull, giving your spine the support it needs.
Engage during full-body movements. Did you know that a perfectly executed squat or deadlift can give your abs a serious workout? Core engagement is critical during these exercises to stabilize your trunk and prevent injury.

One of the biggest mistakes I see in gyms is improper technique during “core” exercises. For example, take the plank. Many people let their belly sag toward the ground, leaning on their lower back for support instead of engaging their abs. Over time, this can lead to discomfort and even injury.

Proper core training requires awareness of your body’s position and the intent behind each movement. That’s why we incorporate a variety of drills in our programs—not just for the sake of variety but to train the core in ways that reflect its real-life function.

Ready to Elevate Your Core Workouts?

If you’re looking for inspiration, check out the exercises on our YouTube page. You’ll find everything from pelvis-positioning drills to challenging moves like the body saw. And remember, core training isn’t just about isolating your abs. It’s about integrating them into your movements—squats, deadlifts, and even overhead presses can be incredible core exercises when done correctly.

So, the next time you think about adding core work to your routine, ask yourself: Am I training my core to look good, or am I training it to function well? The best part? You don’t have to choose one or the other. With intentional training, you’ll get both.

Let’s build that pressure, stabilize that spine, and transform the way you think about core training.

Why “corrective exercises” in physical therapy fall short

Back when I was in physical therapy school, I also worked as a strength and conditioning coach with athletes at Northeastern University. Part of our job was to include “corrective” exercises in every training session to address mobility limitations or movement issues. These were low-intensity stretches commonly seen in physical therapy, mobility drills, and other movements that athletes did as part of their warmup.

The idea was solid: reduce the risk of injury by fixing underlying issues. But with 15 years of experience now, I’ve realized that this approach wasn’t as effective as we thought.

The issue with these types of exercises is that they are often performed at an intensity that is too low to produce significant results. Whether you’re a competitive athlete or a recreational gym-goer, your body is used to exerting significant effort when you play, train, or compete. To be effective, corrective exercises need to match that intensity. Your body adapts to effort, not passive movements.

At Cohen Health and Performance, we approach corrective exercises differently. We design customized corrective exercises tailored to each individual. For our physical therapy patients, these are incorporated into their daily routines as “daily essentials” or performed independently before exercise. For our training clients, these correctives are strategically woven into warmups or the training session itself.

But here’s the thing: the best corrective exercise is simply exercise done correctly.

When you perform any exercise with proper technique and enough intensity to challenge your body, it becomes “corrective.” Progress happens when the body is forced to adapt, whether that’s by increasing resistance, moving faster, working through a broader range of motion, or training in a fatigued state.

A strong body is a resilient body—especially when it’s strong through a wide range of motion and capable of handling stress in various conditions. That’s why mastering foundational lifts and progressing them step by step is far more effective than running through a long list of low-effort exercises.

Take the barbell deadlift, for example. It’s a fantastic exercise that can double as a “corrective” for athletes with hip mobility issues or back pain. It challenges core, glute, and hamstring strength while teaching the body how to create intra-abdominal pressure to protect the lower back. It might take time to safely progress to heavier weights, but the payoff is immense: a back that’s strong, resilient, and ready to handle stress.

Watch our Deadlift Tutorial below for tips on how to perform this powerful lift safely and effectively.

We also emphasize high-level movement quality in the end stages of rehab. For athletes, this means testing their ability to maintain excellent form and strength, even under fatigue. This is a critical step to ensure they’re fully prepared to return to their sport or activity.

Check out the video below to see how we approach end-stage rehab for athletes.

If you’re ready to move better, feel stronger, and get back to doing what you love, let’s make it happen. Schedule an evaluation with one of our expert Doctors of Physical Therapy today. Click here to get started.

Speed Kills: tips to gain that extra edge

As a parent of a high school athlete aiming to compete at the collegiate level, you understand that speed can make all the difference. Faster athletes often outshine their competition, even in physical sports like football, where speed is a game-changer. Fortunately, there are proven ways to help your athlete enhance their speed and give them a competitive edge, whether they’re on the field, track, or court. Below are drills that we incorporate with our sports physical therapy and performance training clients.

Speed Training Essentials for Aspiring College Athletes

Boosting speed requires a comprehensive approach that goes beyond simply moving faster. Here are three key areas to focus on for your athlete’s speed development.

1. Master the Basics

Just like any other skill, sprinting has specific techniques and the mechanics are where we start as sports physical therapists and performance coaches. Practicing sprint mechanics, such as proper foot strike, forward knee drive, and core activation, is fundamental to achieving an efficient stride. Incorporate drills that reinforce these mechanics, such as marching, skipping, and high-knee runs. These simple yet effective drills provide a strong foundation and encourage form that can help increase speed safely.

Recommended Drills:
– A March

– A Skips

– Stepover Drills (Shin Height)

2. Build Strength in Key Muscle Groups

Running fast requires strength, especially in muscles like the quads, hamstrings, calves, and core. Building strength in these areas is essential not only for speed but also for power, endurance, and injury prevention. Compound lifts and single-leg strength exercises targeting these muscle groups are highly effective in making strides more powerful and reducing the likelihood of injury.

Strength Training Exercises:
– Standing Hip Flexion With Band

– Front Foot Elevated Heel Raise

– Copenhagen Hold with Reach

3. Practice Accelerations and Sprint Drills

A well-rounded speed training program includes work on both acceleration and top-speed mechanics. Acceleration drills help athletes reduce the time it takes to reach their maximum speed, while sprint intervals build stamina for sustained performance. Integrating these drills into regular training can drastically improve an athlete’s on-field performance.

Suggested Speed Drills:
– Wall Acceleration Series

– Sprinter Step Up

Sprint Workouts:
– Flying 10s: Build speed over 20-30 yards, sprint for 10 yards, then slow down.
– 10×10: Sprint for 10 yards, then decelerate quickly; repeat 10 times.

Performance U: A Program for Aspiring College Athletes

For parents of high school athletes dreaming of college-level sports, consider our Performance U small group training program. Performance U is designed specifically to help young athletes develop the speed, strength, and stamina needed to excel at the collegiate level. Your athlete will receive a personalized performance assessment and a custom-designed speed and strength program, coached by our expert team. They’ll train in a supportive, small-group environment that combines personalized attention with the camaraderie of a team.

Give your athlete the best possible foundation for their college sports career. Performance U offers everything they need to stay ahead of the competition and stand out to college scouts. If you are interested, contact us here!

Running Tips and Community Building with Coach Sweeney

Don’t miss this exciting edition of the CHP Spotlight Interview Series, featuring Dustin Sweeney, Co-Founder and Executive Director of Light Horse Track Club in Northern Virginia.

Light Horse Track Club is more than just a running team; it’s a vibrant community and a trusted resource for runners of all levels across Loudoun and Fairfax counties. Whether you’re just starting out on your running journey or you’re a seasoned marathoner, Light Horse offers a supportive and dynamic environment where every runner can thrive. Beyond building an inclusive team culture, the club hosts high-caliber races that unite the Northern Virginia running community.

In this interview, I sat down with Dustin to uncover how a strong culture and community can play a pivotal role in a runner’s experience and development. We discussed the ways Light Horse supports runners through community-driven training, social events, and tailored support, including advice on often-overlooked aspects of a runner’s regimen—areas where physical therapy for runners plays a crucial role. Dustin shared insights into how understanding the biomechanics of running and integrating effective running physical therapy can transform a runner’s performance, reduce injuries, and optimize endurance and speed.

We also dove into the importance of injury prevention and rehabilitation for runners, from novices to elites, emphasizing how running physical therapy can prevent common injuries, correct muscle imbalances, and improve running form. Dustin explained that Light Horse Track Club collaborates with local physical therapists to help runners address these challenges, ensuring they have the resources they need for sustained success.

One of the highlights Dustin shared was Light Horse Track Club’s upcoming Gala, a special fundraising event that supports their races and initiatives, which continue to elevate the running experience in Northern Virginia. This gala is more than a fundraiser; it’s a celebration of the local running community, offering a fantastic opportunity for members and supporters to connect, share their experiences, and support Light Horse’s unique programming.

Whether you’re a weekend jogger or training for elite competitions, this interview is packed with valuable insights into how community support and specialized running physical therapy can help you reach your goals. With practical takeaways for all runners, you won’t want to miss it!

Visit Light Horse Track Club’s website here for more information on their programs, races, and the upcoming gala!

The rise of the “Dad bod”

In recent years, professional sports have witnessed an intriguing shift. Athletes like Patrick Mahomes and Luka Dončić are redefining what it means to succeed at the highest levels, demonstrating that elite performance is no longer solely tied to having a shredded, lean physique. Instead, a new focus has emerged on functional athletic physical therapy and performance-based training, which emphasizes improving sports-specific skills and recovery over aesthetic goals.

The rise of “dadbods” among some of the world’s greatest athletes marks a departure from the long-standing belief that athletes must conform to a particular body type to succeed. While these athletes may not fit the traditional image of being hyper-muscular or ultra-lean, their success lies in their ability to excel through explosive movements, agility, and endurance—qualities enhanced through a combination of performance training and specialized athletic physical therapy.

The Role of Athletic Physical Therapy in Modern Training

Athletic physical therapy has become increasingly important in optimizing the performance of elite athletes. This shift represents a growing recognition of the value of recovery, injury prevention, and the enhancement of functional movement patterns. Through tailored physical therapy sessions, athletes can address muscle imbalances, improve joint mobility, and rehabilitate from injuries in a way that supports their overall athletic performance.

For example, athletes who focus on building vertical jumps, sprinting speed, and endurance use power-based training methods that allow them to excel in their respective sports. These techniques are often complemented by physical therapy, which helps to minimize fatigue, prevent overuse injuries, and ensure that the body can handle the demands of high-intensity competition.

By integrating athletic physical therapy into their routine, athletes can maintain peak condition throughout a long season without the risk of burnout. This is in stark contrast to bodybuilding, where the focus is on muscle isolation and aesthetics, often at the expense of functional performance and injury prevention.

Functional Movements and Sport-Specific Training

Athletes design their training around the specific demands of their sport, focusing on compound, functional movements that replicate on-field actions. From ball throws to sled pushes, these exercises build dynamic strength, coordination, and stamina—key components of athletic success. In conjunction with athletic physical therapy, this approach ensures that athletes not only build the strength needed to dominate in their sport but also stay resilient against injuries.

Athletic physical therapy is particularly useful when addressing issues related to biomechanics. Functional movement screens are commonly used to identify any movement patterns that may predispose an athlete to injury. By correcting these through targeted physical therapy exercises, athletes can enhance their range of motion, improve posture, and ensure that they can perform at their best without sacrificing their long-term health.

While hypertrophy (muscle building) still plays a role in an athlete’s training, the primary focus is on developing muscle mass that supports agility, explosiveness, and the specific demands of their sport. Athletic physical therapy supports this process by ensuring that the muscles, tendons, and ligaments are properly conditioned to handle the stresses of athletic performance.

Evolving Nutrition and Conditioning Strategies

Nutrition strategies in professional sports have also evolved alongside the rise of performance-based training. While bodybuilders typically go through extreme bulking and cutting phases to achieve a particular physique, athletes prioritize maintaining a consistent body fat percentage that allows them to perform at their best. In this context, athletic physical therapy also plays a crucial role by ensuring that the body is adequately nourished and recovered, ready for the rigors of competition.

Athletes focus not on achieving a specific look but on sustained performance, allowing them to remain at their peak over extended periods. Similarly, their conditioning programs are designed to maximize cardiovascular efficiency and sport-specific endurance rather than simply burning fat. Whether it’s high-intensity interval training (HIIT) or tailored conditioning, their approach is centered on enhancing stamina and durability for the long season ahead.

A New Mindset in Athletic Training

The rise of athletes prioritizing performance over aesthetics sends a powerful message, particularly to youth athletes: skill development, functional strength, and injury prevention should always come first. Athletic physical therapy helps ensure that athletes can maintain their physical health while improving their performance, proving that chasing an idealized body image is less relevant to success in sports. Instead, mental resilience, recovery, and athletic ability are the true markers of success.

As more athletes embrace this mindset, the field of athletic physical therapy is expected to grow in importance, continuing to evolve alongside the training methodologies that emphasize performance and health over aesthetics. If you’re interested in finding the best athletic physical therapy and performance training solutions, contact us to learn more about our upcoming performance training groups, launching soon!