What It Really Means to Start Training for Sports Performance

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When parents or athletes decide to "get serious" about training for sports performance, it's easy to get caught up in the idea that simply showing up for workouts will lead to success. However, starting a sports performance program is far more complex than many realize. True performance training requires a commitment that must match or exceed the athlete's aspirations, and this is where many people get it wrong. They underestimate the dedication required, or they misunderstand what performance training actually involves.

The Confusion: What Sports Performance Training Is — and Isn’t

Many people think that sports performance training is just about lifting weights or running drills, but that’s only part of the picture. At its core, true sports performance training is goal-oriented, periodized, and sport-specific. It’s not just about improving general fitness; it’s about training to enhance specific attributes that will make an athlete excel in their sport. For a basketball player, this might mean increasing vertical jump and agility. For a soccer player, it could be about improving sprint speed and endurance.

One common misconception is thinking that going to the gym a few times a week is enough to see significant improvement. While that’s a start, serious athletes need a comprehensive program that includes:

  • Strength and power development to enhance muscle performance.

  • Speed and agility work to optimize movement efficiency.

  • Mobility and flexibility training to prevent injuries.

  • Recovery and nutrition protocols to maximize gains and prevent burnout.

Athletes and parents often don't understand that sports performance training is highly individualized and needs to be adjusted based on the athlete's goals, developmental stage, and sport demands.

The Reality: Commitment and Time Required

True performance training involves more than just the hour or two spent in a gym. Athletes need to focus on recovery, sleep, nutrition, and mindset. These factors are often overlooked, but they are just as important as the physical training itself.

For example, let’s consider the commitment level for a youth athlete. At a facility like Total Performance, youth athletes might train two hours a week for 11 months, costing around $4,800 annually. However, this is just the formal training. To see real results, athletes also need to be active in other areas—participating in free play, working on their skills outside of training, and staying consistent even during the off-season. High school athletes, who train three days a week for nine months, face a more significant time and financial commitment, with costs around $6,480 annually​

The commitment doesn’t stop with physical attendance. Athletes aiming for high school recruitment or college scholarships need to dedicate 20-40 hours per week during their competitive seasons, including training, practice, and games. This doesn’t even factor in time for travel, recovery, and balancing academics​

Matching Commitment to Aspirations

The biggest mistake I see athletes and their families make is when the level of commitment doesn’t match the athlete's aspirations. You can’t expect to play at the collegiate or professional level if you’re only putting in the effort of a casual player. Athletes need to be self-driven and have a clear understanding of what’s required at each level. Are you aiming for a college scholarship? Then you’ll need to train year-round, attend combines or showcases, and perform at a high level in both school and travel sports.

Parents can encourage their children, but it’s essential to realistically assess the athlete’s potential and passion. It’s not just about being good enough physically—it’s about mental resilience, the love for the sport, and the willingness to dedicate the time and effort needed.

Not Everyone Needs to Go Pro to Benefit- How Every Athlete can Learn in the Weight-Room

Even if an athlete isn’t aiming for the pros, structured training still has tremendous value. The physical health benefits—improving cardiovascular health, muscle strength, and injury prevention—are undeniable. Beyond that, the mental health benefits and life skills that come with sports training—discipline, time management, resilience—will serve them well in all areas of life​

In summary, if you’re serious about sports performance training, it’s critical to understand what’s truly required. The commitment must match the goal. Whether you’re aiming for a college scholarship or just improving your overall fitness, you need to approach training with intention, discipline, and consistency. If you’re prepared to make that commitment, the benefits—both in sports and in life—are well worth the effort.