In the past, kids mostly played sports by gathering at the local park for an impromptu game of basketball or soccer. Today, it is more common for children to participate in organized sports, complete with coaches, intense practice regimens and elaborate game schedules.

Some 60 million kids in the United States play youth sports. Increasingly, they are specializing in a single sport. And children might play on multiple teams that keep them in competition for most of the year. Eva Seligman, M.D., an expert in pediatric emergency medicine and sports medicine, discusses risks and benefits of focusing on a single sport and how parents and coaches can help kids get the most out of their participation in athletics.

What is youth sport specialization?

Many families embrace the idea of multisport participation, also known as “sport sampling.” In sport sampling, kids participate in a variety of sports and activities throughout the year.

At the other end of the spectrum is sport specialization. Specialization involves deliberate participation in one single sport at the expense of practice and instruction in other activities. Children who choose to specialize in a sport may do it at any age. Sport specialization is considered early if it starts before puberty.

“Sport specialization may happen for a number of reasons — a kid’s interest, desire to pursue a scholarship or other elite status, or pressure from coaches and parents,” says Seligman.

Experts identify these characteristics that a person specializing in a sport might have:

1. Training year-round (more than eight months per year)
2. Focusing on one primary sport
3. Quitting other sports to focus on the primary one

Why is early sport specialization becoming more common?

Some of the driving factors of early sports specialization include:

• Rapidly growing youth sports industry
• Passion for the sport
• Individual drive to improve their skill level
• Fear of missing out
• Pressure from coaches or parents
• Desire to please coaches, parents or teammates
• Desire to be competitive in the future and impression that specialization is a requirement for success (at the high school, college or professional level)

On average, kids tend to specialize at a slightly earlier age if they play an individual sport such as gymnastics versus a team sport like basketball.

Risks and Downsides of Specialization in Youth Sports

There is a risk of physical injury or mental health problems from doing too much too soon, along with other considerations for sport/life balance.

Injuries in Youth Sports

Sports injuries fall into two groups:

• Acute injuries: Traumatic injuries that happen suddenly, such as broken bones, sprains or ligament tears. All athletes have some risk of acute injury. Acute injuries are often caused by freak accidents, but fatigue from overtraining can also increase the risk of making mistakes that lead to injury (such as poor form when landing after a jump).
• Overuse injuries: Injuries that develop over time by performing repetitive motions, such as jumping or throwing. Half of all injuries in youth sports are overuse injuries.

The risk of injuries, especially overuse injuries, goes up for athletes who:

• Participate in a sport more than 16 hours a week, or more than their age in hours per week (e.g., more than 11 hours for an 11-year-old).
• Play the same sport year-round without a gap season, which compounds the repetitive motions and stress of the sport.

Youth Sports and Mental Health

Intense training at a young age can lead to some children feeling burned out — and even quitting early. An estimated 70% of young athletes stop participating in organized sports by age 13.

Athletes who specialize at young ages can also be at risk for other mental health problems, such as:

• Depression
• Stress and anxiety
• Unhealthy perfectionism and associating winning with self-worth

Parents and coaches should keep an eye out for signs of student-athlete mental health problems, and take steps to support kids’ well-being.

Overtraining

Overtraining refers to physical and mental symptoms caused by consistent excessive training with not enough rest. With a healthy training regimen, an athlete experiences physical stress that causes temporary fatigue, but after a proper rest, the body adapts and performance improves. With overtraining, the body does not get enough rest, so the physical and psychological stress piles up, causing all sorts of symptoms, from fatigue to mood swings. Ultimately, performance declines.

Research shows that the risk of overtraining is higher for endurance athletes (such as long-distance runners), female athletes, those participating in individual sports as well as elite athletes.  

Other Considerations

Kids who are laser-focused on their sport might devote so much time to it that they have little time left for other pursuits, including academics, hanging out with friends, joining clubs at school or developing other hobbies.

Children who specialize in a sport and excel at it might move up into higher levels of competition, playing alongside older kids instead of peers their own age. For some children, this can take a toll on friendships.

Are there benefits to specializing in a sport early?

Early specialization is common in sports where peak performance occurs at a younger age, such as gymnastics, figure skating or swimming. In those activities, there is a culture of early sports specialization. 

While specializing in a sport early can lead to great achievements, it’s not a requirement for success. Early sports specialization is not necessarily correlated with scholarships or elite status. For some top athletes, like hockey legend Wayne Gretzky and tennis stars Venus Williams and Serena Williams, early specialization was a path to athletic success. However, early specialization isn’t the only route to the pros. LeBron James and Abby Wambach each played multiple competitive sports in high school before zeroing in on basketball and soccer, respectively.

Sport Specialization in Young Athletes: Evidence-Based Recommendations

Despite potential risks, early specialization is the right decision for some athletes.

What is the right age to specialize in a sport?

The American Academy of Pediatrics (AAP) recommends delaying specializing in a single sport until late adolescence, around 15 or 16 years old. By sampling multiple sports at early ages and specializing later, children have a greater chance of lifetime sports involvement, lifetime physical fitness and accomplishing their athletic goals, according to the AAP.

Still, waiting until high school to specialize isn’t always realistic. Before making the decision, parents, coaches and athletes should talk together about the risks and benefits. They can also consider an athlete’s motivation for specializing: Is it because they are passionate? Or are they making the choice to please others or bow to outside pressures?

If Early Specialization Is Necessary

When athletes commit to a single sport, they can reduce the risks of early specialization by following evidence-based guidelines from the National Athletic Trainers’ Association:

• Delay specializing as long as possible.
• Stick to one organized sport per season (not two organized sports at the same time).
• Participate in the chosen sport no more than eight months per year.
• Don’t play more hours per week than the athlete’s age in years. For example, an 11-year-old should play no more than 11 hours per week.
• Take at least two days off each week from training and competition.
• Take a rest period at the end of the season.

“If a student-athlete begins to specialize in sport, it is important for parents to remain vigilant for signs of injury (pain), overtraining (which can lead to decreased strength and performance) and burnout. Athletes who have had successful careers are able to do so because they keep playing, avoid injury and continue to find joy in the game,” says Seligman.

Finding a Balance: Tips for Parents and Coaches

In addition to helping kids follow the guidelines for sport specialization, parents and coaches can take other steps to protect their budding sports stars:

1. Emphasize fun: Competitive athletes want to win, but adults can teach children that the trophy isn’t everything. Set reasonable expectations and help young athletes focus on their love of the sport.
2. Train with a plan: Maximize training while minimizing injuries with approaches that strengthen the entire body and emphasize proper technique. For example, a neuromuscular training program combines strength training and conditioning with mastering sport-specific skills and movements.
3. Manage injuries: Overuse injuries are more common in athletes who specialize early. Monitor youth athletes for signs of injury, and treat them promptly at the first sign of discomfort. Playing through the pain will make things worse.
4. Watch for burnout and signs of other mental health concerns, which may include:

• Expressing desire to quit the sport.
• Lack of enthusiasm for practice or competition.
• Appearing fatigued or disinterested.
• Feeling overly discouraged after losses or setbacks.
• Choosing to spend more time away from the sport.

“When you are weighing whether a student athlete should specialize in sports, there is not always an easy answer,” says Seligman. “But by understanding the risks and benefits, and having a plan in place, you can make the decision that is right for your athlete and your family.”