Why this matters for youth players
Children’s tendons, bones and growth plates are still developing. The same training load that helps a senior adapt can injure a 13-year-old. Published consensus suggests keeping weekly load growth below ~10% week on week, and not exceeding age-band ceilings, to reduce overuse-injury risk.
How the load is computed
The Foster method multiplies the session’s perceived effort (CR-10 RPE) by the session length in minutes. A 60 min session at RPE 6 gives a load of 360. Summed across the week, it gives a planning figure that’s reproducible without a GPS vest.
How to read the result
- Green — inside the recommended band. Steady week.
- Amber — near the ceiling. Add an extra rest day or drop one RPE point somewhere.
- Red — over the ceiling. Drop a session or cut it to RPE 4–5 before adding volume.
Limitations
- Children under ~12 often can’t rate RPE reliably. Use a coach’s assessment instead.
- The age ceilings are population averages, not safety thresholds. Individual injury risk varies.
- Match load depends on minutes played — a 20-min substitute shift is not the same as a full match.
FAQ
What RPE should a recovery session get?
2–3. Light technical work, active stretching, mobility. If they’re sweating heavily, it wasn’t a recovery session.
How do I score a match?
Use the player’s minutes × an estimated RPE based on position (e.g. CB 6, winger 8). This tool treats match as another row.
Should I count gym sessions?
Yes, with an RPE that reflects the working sets. A 45 min hypertrophy session at RPE 7 ≈ 315. Don’t double-count rest periods.