My son is 14 and has just decided he wants to actually train to become bigger and faster for sports. Primarily football. I know that lifting weights is important, and not to overdo it with young boys. Plyometrics and sprints are good too, I just don't know that side of training. Are there specific activities that have been identified as great for building explosion in kids? Thanks.
Why would you want your kid to explode?
Maybe some circuit training and body weight exercises would be a good idea, build his general fitness before placing extreme demands on it.
I don't know enough about 14 year old to recommend weights... different from adults.
Is there a local athletics club with a coach? Short sprints like flag sprints are good.
The point about circuit training, is spot on. Body weight activity such as squats, lunges (forward, back, lateral), push-ups, pull-ups, etc. are exactly what a majority of teens need. Set/Rep schemes of 10-20 is generally ideal.
There are multiple benefits to this type of work...
-Foundational strength improves (connective tissue integrity, mobility/flexibility)
-Hormonal support (increased natural testosterone production)... this will lead to improved strength gains, and aid in recovery.
-Improved neuromuscular coordination (movement pattern efficiency)... mid-teens can be incredibly awkward in the way the 'move'