How to Improve Sports Performance in Kids Aged Between 6 to 16

Especially for kids aged between 6 to 16, performance is about development, not just results. The way a child is coached, supported, and parented during this stage can either unlock their potential or create long-term stress around sport.

At Create an Athlete, we take a practitioner-led approach to sports development. We understand that performance at a young age must combine the physical, mental, emotional, and even social aspects of a child’s growth. Below, I break down the five most important areas to focus on when aiming to improve your child’s sports performance — based on over a decade of real experience and sports psychology principles.

1. Prioritise Movement Before Metrics

Too often, parents and coaches focus on the external — speed times, strength scores, distances covered — without building a proper foundation of movement. A child cannot be fast or agile if their movement patterns are poor. That includes things like posture, coordination, core stability, and joint control. We work with kids as young as six on basic body awareness. Can they land softly? Can they hold a lunge position? Can they sprint without collapsing at the hips or shoulders? These seem like simple questions, but they are the keys to long-term speed and injury prevention.

If your child plays a sport like football, tennis, rugby, or athletics, start by improving how they move, not just how fast they move. Add drills that develop rhythm, balance, and body control. It is boring to some, but it builds champions.

2. Understand That Mindset Drives Performance

Sports performance is not just physical. The brain plays a massive role in how a child reacts to

pressure, how they recover from mistakes, and how they show up when it really counts.

Children who perform well under pressure have usually been taught two key things:

• How to stay calm and regulate their nerves

• How to focus on process, not perfection

We teach kids aged between 6 to 16 how to breathe before a race, how to visualise a great performance, and how to bounce back after a mistake. Most adults were never taught these skills themselves — but that is what sets great athletes apart. Parents can help by creating a calm environment around sport. Avoid last-minute pressure like shouting instructions from the sidelines or punishing mistakes. Instead, focus on praise for effort,

mindset, and improvement.

3. Work With Coaches Who Know How to Teach, Not Just Train

It is easy to find a trainer who can shout instructions and run hard drills. But young athletes need more than that. They need coaches who understand the psychology of learning, child development,and emotional intelligence.

At Create an Athlete, our focus is not just on reps and sets. We teach why certain movements matter,

how to stay motivated, and how to reflect on performance. We help young athletes build self awareness, not just self-discipline.

A good coach does not just push a child. A good coach builds trust. When a child feels seen and supported, they perform better. Full stop.

4. Make Nutrition, Sleep, and Recovery Part of the Performance Conversation

Many parents ask me how to make their child faster or stronger but forget about what happens

outside of training. No athlete can perform well if they are underfed, under-rested, or

overstimulated.

For kids aged between 6 to 16, the basics matter:

• Make sure they eat well after training sessions, especially with enough protein and

• carbohydrates

• Set a consistent bedtime routine that gives them at least nine hours of sleep

• Avoid too much screen time late in the evening, especially before competition days

Sleep affects reaction time, concentration, and recovery. Nutrition fuels muscle growth and energy. These things are not extras — they are essential parts of the performance picture.

5. Let Go of the Scoreboard and Focus on Long-Term Growth

This one is for the parents. It is easy to get caught up in wins, goals, rankings, or times. But children are not mini professionals. They are learning how to learn. Every game is not a trial. Every performance is not a verdict. If your child is improving in attitude, effort, and understanding — they are winning. Full stop. The parents who see the best results with us are the ones who support without pressure. They give space for failure. They do not over-coach from the car. They focus on identity, not just outcomes.

If your child feels that sport is a place where they are safe to explore, take risks, and grow — they will improve faster than you ever expected.

Final Thoughts

Improving sports performance in kids aged between 6 to 16 is not just about harder training. It is about smarter development. The body must be strong. The mind must be steady. The environment must be supportive.

At Create an Athlete, we do not just coach speed or strength. We help kids become confident, focused, and resilient — on and off the field.

If you are a parent who wants to learn how to support your child the right way — from both a physical and psychological perspective — then you are in the right place.