Ages 13–14
Build the aerobic base, develop speed near Peak Height Velocity (PHV), and introduce strength training post-PHV. Sport-specific refinement accelerates and specialization becomes appropriate. Monitor growth-related injuries (Osgood-Schlatter, Sever's) carefully during the growth spurt.
Sport Readiness at Ages 13–14
How each sport fits a child this age — the right level of play, the activities to prioritize, the equipment you'll need, and the skills to develop.
Soccer
Competitive OKCompetitive club and travel play is a healthy fit
Full 11v11 soccer. ECNL and MLS NEXT become available (entry at U13), and the Size 5 ball is now standard. Positional play and tactical awareness deepen. This is when the elite pathway begins to differentiate from competitive club.
Recommended activities
- 11v11 competitive club / high school soccer
- ECNL (girls/boys) or MLS NEXT (boys) entry at U13
- USYS National League or NPL for elite teams
- Juggling target: 500+ consecutive juggles
- Positional specialization can begin (but keep versatility)
- College ID camps begin (research target schools)
Equipment needed
- Size 5 ball (27–28 in, 410–450g) — adult size now
- FG and AG cleats matched to surfaces (~$100–200)
- Slip-in shin guards (~$25–70)
- Optional: GK gloves if a primary goalkeeper (~$80–150)
- Recovery: foam roller, resistance bands
Key skills at this age
- Speed of play and quick decision-making
- Positional play and tactical awareness
- Combination play and set-piece routines
- Physical development: agility, endurance, emerging strength
- Mental resilience and self-discipline
Volleyball
Competitive OKCompetitive club and travel play is a healthy fit
USAV 14U: girls play on a 7'4¼" net, boys move up to 7'11⅝". Position specialization becomes reasonable. Club volleyball is now the primary development vehicle and the route to college recruiting. Jump serving (float) is introduced.
Recommended activities
- USAV 14U or AAU club volleyball
- Position-specific training (setter, hitter, libero)
- Jump float serve introduction
- Quick sets and tempo offense
- Full approach and hit
- College camps and showcase events
Equipment needed
- Regulation indoor ball (260–280g)
- Competitive knee pads (~$20–45)
- Court shoes (~$90–150)
- Ankle braces for middle blockers/liberos with prior sprains (~$30–50)
- Strength: resistance bands, medicine ball
Key skills at this age
- Consistent serve-receive under pressure
- Jump float serve (introduced)
- Quick sets and tempo offense
- Full approach, hit, and block
- Reading hitters and running an offensive system
Football
Competitive OKCompetitive club and travel play is a healthy fit
Full competitive tackle football (middle school / Pop Warner Midget). Position specialization deepens, and 7-on-7 becomes a key off-season development tool. Strength and conditioning programs begin in earnest.
Recommended activities
- Middle school or Pop Warner tackle football (Midget, ages 11–15)
- 7-on-7 passing leagues (spring, non-contact)
- Position-specific camps (QB, WR, OL/DL, DB)
- Structured strength and conditioning (bodyweight + light resistance)
- Speed and agility training (40-yard dash, shuttle drills)
Equipment needed
- NOCSAE-certified, Virginia Tech 4–5 star helmet (often school-provided)
- Position-appropriate shoulder pads
- Molded cleats (~$50–120)
- Mouthguard (colored, not clear) (~$15–35)
- 7-pad integrated girdle, practice pants
- Receiver or lineman gloves as appropriate
Key skills at this age
- Heads Up tackling and blocking technique
- Position-specific fundamentals and film study
- Complex playbooks, formations, and audibles
- Speed, agility, and emerging strength
- Mental processing and read progression
Physical & Cognitive Milestones
🏃 Physical
- Peak Height Velocity (PHV) is approaching or underway — ~age 12 for girls, ~14 for boys
- Rapid limb growth can temporarily reduce coordination and balance
- Growth plates are vulnerable — Osgood-Schlatter and Sever's disease are common
- Post-PHV, the "window of trainability" for strength opens (progressive resistance safe)
- Hormonal changes (testosterone, growth hormone) make power and speed training effective
🧠 Cognitive & Emotional
- Can learn and execute complex playbooks, coverage schemes, and rotations
- Tactical and strategic understanding is sophisticated
- Can handle pressure, competition, and constructive criticism
- Self-motivation and personal goal-setting are developing
- Beginning to think about long-term goals (high school, college)
Training Guidelines
75–90 minute sessions, 3–4 times per week. Weekly organized hours should not exceed the child's age (≤13–14 hours/week total). Strength training: bodyweight plus light resistance bands and medicine balls — focus on technique, no max-effort lifts. Plyometrics and landing-mechanics training (to reduce ACL risk) should begin now. FIFA 11+ warm-up before every session. Monitor for overuse pain and adjust load during the growth spurt.
What NOT to Do at This Age
The anti-patterns that cause injury, burnout, and dropout — and what to do instead.
- Do NOT ignore growth-plate pain (knee, heel) — rest and seek sports-medicine care
- Do NOT use heavy barbells or max-effort lifts until bodyweight mechanics are mastered
- Do NOT play one sport year-round without a 2–3 month off-season
- Do NOT use performance supplements (creatine, pre-workout) — AAP advises against under 18
- Do NOT reduce training load abruptly during PHV without guidance — manage, don't stop
- Do NOT skip academics — NCAA eligibility requires a 2.3 core GPA from day one
Tips for Parents
- Register with the NCAA Eligibility Center (recommended by end of 10th grade)
- Help your child build an initial college list and start a highlight video
- Encourage 2–3 sports — multi-sport athletes still develop best at this age
- Watch for burnout: exhaustion, reduced accomplishment, sport devaluation
- Prioritize 8–10 hours of sleep — it drives the growth spurt and recovery
- Fuel properly: carbs for energy, protein for growth, calcium + vitamin D for bones
- Normalize the growth spurt's awkwardness — coordination will return
Frequently Asked Questions
- What is Peak Height Velocity (PHV) and why does it matter?
- PHV is the period of maximum growth in height — typically age 12 for girls and 14 for boys. During PHV, rapid limb growth temporarily reduces coordination, and growth plates are vulnerable to overuse injuries (Osgood-Schlatter at the knee, Sever's at the heel). Training should emphasize flexibility and mobility, reduce sport-specific intensity, and maintain general fitness. After PHV, the "window of trainability" for strength opens — progressive resistance becomes safe and highly effective.
- When should we register with the NCAA Eligibility Center?
- Registration is recommended by the end of sophomore year (10th grade), but you can create a free account earlier. The fee is about $100 (fee waivers available). Division I requires 16 core courses and a minimum 2.3 core GPA on a sliding scale with SAT/ACT scores. Starting academic planning at 13–14 ensures your child stays on track — poor academics close more doors than poor athletics.
- Is it safe for a 13-year-old to lift weights?
- Yes — with important caveats. The NSCA and AAP support supervised resistance training for youth as young as 7–8 when it is technique-focused. At 13–14, bodyweight exercises plus light dumbbells, resistance bands, and medicine balls are appropriate. The key rule: master bodyweight mechanics (squat, lunge, plank, push-up) before adding external load, and never perform max-effort lifts. A qualified strength coach ensures safe progression.
- What are ECNL and MLS NEXT, and does my child need them?
- ECNL (Elite Clubs National League) and MLS NEXT are the top youth development platforms in the U.S. — ECNL for girls and boys, MLS NEXT for boys (often free at MLS club academies). They offer the highest level of competition and the most college-coach exposure. They are NOT required to play in college — strong regional clubs, USYS National League, and high school soccer also produce college players. Choose the environment where your child will play, develop, and enjoy the game.