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Writer's pictureJames Donnelly

Biological Age & Growth Spurts: Navigating Physical Development in Young Footballers

Updated: Nov 14


In youth football, the differences in biological age—the physical maturity of players—can create significant challenges. Whether male or female, some players experience growth spurts earlier, giving them an advantage on the pitch with increased size, strength, and speed. Others, known as late developers, are still waiting for their growth spurt and often feel outmatched by larger peers. These physical differences can affect both performance and self-esteem, making it crucial for players, parents, and coaches to understand how to navigate this critical stage in development.


1. Understanding Growth Spurts in Boys and Girls


Boys typically experience their growth spurts between the ages of 12 and 16, while girls often experience theirs a bit earlier, usually between ages 10 and 14. During these periods, players can grow several inches in height, gain muscle mass, and increase their strength.


For boys, these changes are often more dramatic, as they experience a more noticeable increase in muscle mass and strength due to higher levels of testosterone. This can lead to a significant advantage on the pitch for boys who hit their growth spurt early. However, the same principles apply to girls, who may also experience growth spurts that give them a physical edge over their peers.


In any given age group, the biological age of players can differ by up to three years. For example, in an under-15 boys’ team, some players may be biologically 12, while others may be as developed as 18. The more physically mature players tend to dominate matches due to their size and strength, leaving late developers feeling frustrated and outmatched.


2. The Impact of Growth Spurts on Performance


For boys, a growth spurt leads to several changes that can affect football performance:


  • Increased Height: During a growth spurt, boys often grow several inches over a short period. This rapid growth can initially affect their coordination and balance, making them feel awkward on the pitch as their body adjusts.


  • Muscle Mass and Strength: Boys gain significant muscle mass during their growth spurt, giving them more power and physicality. This increase in strength allows them to win tackles, shield the ball more effectively, and improve their overall speed and explosiveness.


  • Bone Density: Along with muscle mass, boys also experience changes in bone density, which strengthens their bones and reduces the risk of injuries like fractures. However, they may be more vulnerable to overuse injuries, such as Osgood-Schlatter disease or Sever’s disease, which can affect their knees and heels during periods of rapid growth.


For late developers, the absence of these physical changes can make competing against early developers difficult. However, strength and conditioning (S&C) can help bridge the gap, allowing late developers to improve their strength, speed, and stamina even before their growth spurt occurs.


3. Late Developers: Strength & Conditioning Can Help You Now


If you’re a late developer struggling with size and strength, it’s tempting to wait for a growth spurt to feel more competitive. But there’s no need to wait. Strength and conditioning (S&C) can help you make significant improvements in your strength, speed, power, and stamina now, without needing to grow taller or bigger.


For many young players, the biggest barrier to improving their strength and power is simply knowing where to start or accessing the right resources. Here’s a common set of challenges:


  • No access to a local coach: Many players don’t have access to coaches who specialise in S&C for football, or if they do, it’s often expensive or their availability doesn’t align with the player’s schedule.


  • Training interference: Sometimes, S&C sessions are offered at times when the player is already fatigued or recovering from regular training, which can reduce effectiveness or cause burnout.


  • Time constraints: Many young players feel they don’t have the time to commit to regular S&C sessions, or they’re unsure how to fit it into their weekly routine alongside school, training, and other commitments.


This list of obstacles can make it feel like progress isn’t possible, but it is. These are exactly the problems that the app-based Matchfit Elite Football Athlete programme was designed to solve.


Requiring just 3 x 30-40 minute workouts per week from home and guaranteeing data-backed progress within 90 days, now every youth footballer can significantly improve their physical performance within a matter of weeks and have 1-1 access to specialist coaching worldwide.



4. The Hidden Advantage of Late Developers


One of the often-overlooked benefits of being a late developer is the emphasis placed on technical skills. Since late developers can’t rely on size or strength, they’re forced to develop other aspects of their game—like ball control, passing, and positioning—to stay competitive.


This focus on technical development can become a significant advantage as players grow older. By the time a late developer’s physicality catches up with their peers, they often have superior technical skills and game intelligence, making them well-rounded and highly competitive players. When the physical differences level out, late developers are often in a stronger position to dominate.


5. Early Developers: Beware of Complacency


For players who hit their growth spurt early and dominate on the pitch due to their size, it’s easy to rely too much on physicality. But this can lead to complacency. Early developers may neglect technical development, assuming their physical advantage will last forever. But as peers begin to catch up physically, those who didn’t focus on improving their technical skills can find themselves falling behind.


For early developers, it’s important to:


  • Continue working on technical development, mastering ball control, passing, and decision-making.


  • Continue to develop their physical advantage to ensure they remain competitive as the physical gap narrows.


6. Key Takeaways for Players, Parents, and Coaches


Navigating the differences in biological age and physical development can be tough, but with the right approach, both late and early developers can succeed.


For Late Developers:


  • Start strength training now: Don’t wait for a growth spurt—begin improving your strength and power today with regular S&C sessions.


  • Focus on skills: Continue working on your technical development. This, combined with strength training, will give you a huge advantage as you grow.


  • Stay motivated: Remember that this phase is temporary. Your hard work will pay off when your physical development catches up.


For Early Developers:


  • Don’t rely on physicality: Your size and strength won’t always set you apart, so work on your technical skills to remain competitive.


  • Supplement with S&C: Use your physical advantage to build a strong base of strength and power, but don’t neglect the other aspects of your game.


For Parents and Coaches:


  • Understand biological age differences: Encourage late developers to stay focused and remind them that they can develop into top players with time and effort.


  • Support balanced development: Ensure that early developers aren’t relying solely on physicality, and encourage them to work on technical and tactical skills.


Key areas of focus include:


  • Core Strength: Essential for stability and balance, especially during rapid height increases.


  • Lower Body Strength: Squats, lunges, and deadlifts help maintain power and speed through the growth period.


  • Mobility and Flexibility: Stretching and mobility exercises are critical for maintaining smooth movement and preventing injuries during physical growth.


S&C training allows both late and early developers to improve their physicality while minimising injury risks during growth spurts.


The good news is that strength and conditioning is a tool that every player—regardless of size or biological age—can safely use to level up their game. Late developers don’t need to wait for their growth spurt to start improving their strength and power. With the right approach, progress can be made now, putting them on a path toward long-term success.


Check out the articles featured at the bottom of the page if you'd like to see the kind of progress which is possible for your son or daughter to make with our Elite Football Athlete programme within just a couple of months.



References:


  1. Malina, R.M., Bouchard, C., Bar-Or, O. (2004). Growth, Maturation, and Physical Activity. Human Kinetics.


  2. Beunen, G., Malina, R.M. (1996). Growth and Biologic Maturation: Relevance to Athletic Performance. In: Bar-Or, O. (Ed.), The Child and Adolescent Athlete. Blackwell Science.


  3. Faigenbaum, A.D., Myer, G.D. (2010). Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects. British Journal of Sports Medicine, 44(1), 56-63. doi: 10.1136/bjsm.2009.068098.

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