By Lisa Buchmiller
When working with young athletes, one of the questions I get asked most is, “How much should I be cross-training and how often?” My answer is always, “It depends.”
The first factor to consider is whether the athlete is in-season or off-season. In other words, are they actively competing or performing, or are they in a training phase focused on preparing for the upcoming season? During the in-season, especially for young athletes, it is important to consider their overall workload, including training, competitions or performances, school, social commitments, and getting enough sleep, rest, and recovery.
The second factor to consider is whether they are already cross-training. If cross-training is already incorporated into their weekly schedule, that training can continue to support them throughout the season. However, for athletes who are not currently cross-training, adding too much too quickly is not always ideal.
In these cases, shorter sessions of 20–25 minutes a few times per week can be an effective way to reduce injury risk and build strength without overwhelming the athlete. As with any training program, establishing a solid foundation is key. Start with the basics and gradually progress from there. Over time, intensity can increase within these shorter sessions while still being balanced with adequate recovery and cool-down work.
The off-season is a time to prepare for the demands of the competitive season. During this period, the amount of time spent cross-training can often increase. Young athletes frequently have more flexibility in their schedules during the summer months, are generally not competing, and may have more opportunities for sleep, recovery, and focused training.
Cross-training two to three times per week, alongside sport-specific practice and other physical activities, can be highly beneficial during the off-season. This is an ideal time to address muscle imbalances, build strength, improve mobility, and work toward specific performance goals. Training can be tailored to the individual athlete's needs and focused on areas that will help prepare them for the upcoming season.
Again, it is important to consider whether the athlete is already cross-training. Building and maintaining a strong foundation should always remain a priority. Even for experienced and high-level athletes, regularly revisiting the fundamentals helps fine-tune alignment, mobility, body awareness, and overall movement quality.
The key is finding the right balance between training, recovery, and performance demands. When approached thoughtfully, cross-training can help athletes stay healthy, improve performance, and build a stronger foundation for long-term success.
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