Dr. Alfred Atanda, a Pediatric Orthopedic Surgeon at the Nemours Children’s Hospital in Delaware, sat down with ESF Camps to share expert advice on managing burnout in youth athletes in this edition of the “Fast Five.”

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Burnout is a growing concern in youth sports. What are some signs parents should watch for, and how can they help their child avoid or overcome it?

The biggest sign that parents and caregivers should look out for if they think their child may be experiencing burnout is a lack of interest – not wanting to go to games or practices – but still engaging in things related to the sport.

For example, let’s say your child is a soccer player. If they’re always practicing on their own but show no interest in formal team activities, that’s often a red flag. Burnout doesn’t necessarily mean they’ve lost their love for the sport itself – it’s more about losing interest in the organized side of it. That’s often where pressure and anxiety come into play. Your athlete likely still enjoys playing, but the structured elements may be what’s wearing them down.

Other signs may include new or unusual illnesses, recurring injuries, or anything that seems to hinder their ability to participate in organized activities. For instance, you might notice them limping during a game or practice, but then running around at home without any issues. As parents, we know our kids better than anyone – we pick up on their nuances and idiosyncrasies. If something feels a little off, it’s worth considering that burnout might be the cause.

Ultimately, burnout in youth athletes is most often driven by stress and anxiety – not necessarily by physical fatigue or lack of strength. Kids like being active and pushing themselves. It’s the pressure that can weigh them down.

To help prevent burnout, start by keeping things lighthearted and fun. When driving to a game or tournament, avoid giving too much coaching or critical advice. Instead, be supportive, engage in casual conversation, or just keep the mood light and humorous. In my opinion, one of the biggest issues is over-coaching from parents. Sometimes the best thing you can say is, “That was a wonderful game! I’m so glad I got to watch you play and have fun.”

In the end, try not to add to the stress or anxiety. Don’t get too caught up in the details of a game – just be there as a supportive presence.

You often talk about the value of unstructured free play. What is it and why is it so great?

I grew up in the ’80s and ’90s. Back then, youth sports weren’t nearly as structured and free play was everywhere. I lived on a cul-de-sac with few cars, and we’d play football, baseball, or whatever other game we could come up with right in the street.

Why? Because it was accessible. It was free. It was fun. That kind of play is invaluable because kids can do it whenever and wherever – and the best part is, they’re in charge. They make the rules, pick the teams, set up the cones, and self-officiate. It gives them creativity, autonomy, and social skills.

Another benefit of free play is how it allows kids to listen to their bodies. Imagine flying across the country for a tournament with a nagging injury – you’re likely going to push through it. But if you’re playing a backyard pickup game and your ankle starts hurting, you’re much more likely to stop, rest, and take care of it. There’s just less pressure.

Youth sports are often associated with physical fitness and teamwork, but what are a few underlying benefits that many parents might not consider?

Sure, there are tons of physical benefits to playing youth sports, but the social and academic benefits are just as important. Studies show that physically active kids do better in school, have higher graduation rates, and are more likely to be accepted into college.

Sports can also serve as a healthy outlet – helping teens steer clear of risky behaviors. When they’re involved in sports, they’re less likely to be pulled into things they shouldn’t be doing. Sports help kids build self-esteem, maintain friendships, become better problem solvers, and develop resilience.

Life, like sports, is full of ups and downs. Everyone loses, everyone gets hurt, and everyone fails. You can’t always control what happens to you, but you can control how you respond – and sports teach that well.

Just as importantly, how you as a parent respond to your child’s challenges matters. We all want our kids to feel good, but protecting them from failure at all costs sends the wrong message. Helping them process and learn from setbacks is key.

Ultimately, youth sports are like training wheels for adulthood.

It can be tricky to balance competition with fun. What advice do you have for parents who want to support both achievement and enjoyment in their child’s athletic journey?

Of course we want our kids to win and succeed, but success can mean different things. For me, success is about growth and development. If your child is better today than they were yesterday, that’s a win – whether it’s in their skillset, mindset, or how they interact with teammates.

This is especially true when they’re young. If your 8- or 9-year-old hasn’t won a title or tournament, that doesn’t really matter. The goal is to grow.

When we focus too much on achievements, kids grow up chasing arbitrary benchmarks – like trophies or rankings – and once they hit them, the motivation fades. That’s why I tell kids: your goal should be to be an athlete for life. Stay physically active. Keep learning. Keep improving. Titles and trophies? Those are just icing on the cake.

As an advocate for cross-training and multi-sport athletes, what are some tips and tricks you have for parents regarding these aspects of youth sports?

First off, cross-training isn’t CrossFit for kids. CrossFit is about competing and pushing limits. Cross-training for youth, on the other hand, should be about personal accomplishment.

Stick to minimal weight – mostly bodyweight exercises like push-ups, sit-ups, and pull-ups – especially for younger, prepubescent children. At that age, you’re going to see a wide variety of body types, so it’s important to individualize training. Focus on progress. If your child can do 50 sit-ups today, maybe 75 next week, and 100 the week after – that’s progress.

This ties into the conversation about sports specialization. A lot of parents think more reps mean better results. But in reality, the only thing you’re guaranteeing by having your child play constantly is a higher risk of injury.

The “10,000-hour rule,” popularized by Malcolm Gladwell, gets cited a lot – but it mostly applies to activities where injury isn’t a factor, like chess or playing an instrument. Sports are different.

I usually advise against playing on more than one team at a time. That may sound like blasphemy these days, but I can’t stress enough how important it is to avoid overloading your child. Do let them play multiple sports, though. Look at pro athletes like Tom Brady, Tiger Woods, and LeBron James – they all played multiple sports growing up.

We recommend kids avoid organized sports for more than eight months a year. Rest is essential – for both physical and mental health. If your child wants to be active year-round, have them do a different sport or activity during the other months. It doesn’t need to be consecutive – it could be a month here, a month there.

Before high school, I don’t recommend that any child specialize in a single sport year-round. It’s just not beneficial long-term.

Do you have any closing remarks as we gear up for your upcoming webinar?

Just let kids play and have fun. Most kids enjoy organized sports because it gives them a chance to spend time with their parents and feel proud of themselves. It’s not really about the team or the tournament – it’s about knowing their parents are watching, cheering, and proud.

From one parent to another: don’t lose sight of that. Let’s not allow youth sports to become so intense that we forget the most important part – doing it all for the betterment of our children.