What is overtraining?
Development happens not during training but during the recovery that follows it. The body is exposed to a load, then rests and strengthens by adapting. Overtraining is a prolonged disruption of this equation — that is, when load constantly exceeds recovery. Short-term fatigue is normal and resolves with planned recovery; but when load accumulates and recovery stays inadequate, the body begins to wear down rather than strengthen.
In children and young people this balance is more delicate; because they not only train but also grow. Growth itself requires energy and recovery. So in young athletes, recovery is not the rival of performance but its precondition.
Recognising the symptoms
The symptoms of overtraining usually appear not one by one but together: an unexplained, ongoing drop or plateau in performance; constant fatigue and a sense of not recovering; disrupted sleep and appetite; loss of motivation, joy and love of the sport; irritability or mood changes; frequent illness; and recurrent minor injuries. Often the most intuitive sign is the child “no longer being as keen as before”.
These symptoms are non-specific and can occur for other reasons; so a holistic view is needed. Especially in girls, menstrual irregularity or its cessation is an important warning sign, together with excessive load and inadequate energy, for relative energy deficiency (RED-S), and should not be ignored.
What should be done?
The solution to overtraining is not “to train more” but to pull back the load. The first step is to reduce training volume and intensity and to give a planned reduction (deload) or, if needed, a short period of active rest. Alongside this, sleep, nutrition and overall life load (including school stress) should be reviewed; because recovery is a result not only of the training plan but of life as a whole.
If the symptoms persist despite reducing load, if pain concentrates in a particular area, or if menstrual irregularity accompanies it in girls, a doctor should be consulted. Early intervention prevents the picture from deepening and prevents the risk of long-term performance loss and dropping out of sport. Burnout is a health matter to be taken seriously, not a question of “gritting one’s teeth”.
Prevention: the best treatment
The way to prevent overtraining is smart load management. This includes: keeping the weekly total load (training + matches + school) reasonable, giving regular rest days and long yearly breaks, using planned deload weeks, avoiding one-sided high volume and preserving variety, and adjusting load during the growth-spurt period. As a practical rule, weekly hours of organised sport not exceeding the child’s age is regarded as a reasonable ceiling.
Another important element is monitoring: regularly observing simple signs such as sleep, mood, energy and keenness catches problems early. Listening to how the child “feels” is often the most valuable measurement tool. Healthy athletic development is development that balances high performance with sustainable recovery.