Top 5 Exercises for grade school athletes: Building a Strong Foundation for Success
At a young age, developing strength, agility, and coordination are crucial for young athletes to reach their full potential. These exercises can help build a strong foundation that will lay the groundwork for future athletic success.
Sled Pushes: Sled pushes are a great way to improve explosive power and leg strength. Start with a light weight and gradually increase resistance as the athlete becomes stronger. This exercise is low risk and high reward and can be perform 3-4 times per week as long as the stress of the load isn’t causing too much soreness. Remember, our goal is performance enhancement, not to make the athlete sore and tired.
Single Leg Ladder Drills: Ladder drills improve footwork, coordination, and balance. Focus on proper form and technique as the athlete moves through the ladder. Having a child work on each leg independently promotes even development in the knees and ankles and hips.
Prone Cobras: Prone cobras help to strengthen the upper back, neck, and shoulders, while also improving posture. Start with palms on the ground and progress to lifting the chest and hands off the floor, turning the palms outward to externally rotate the shoulders.
Box Jumps: Box jumps are a great way to improve explosive power, coordination, and leg strength. Start with a low box and gradually increase height as the athlete becomes more skilled. It is important to note that a child must learn proper landing techniques prior to focusing on the jumping aspect. If you observe the athlete’s knees caving in during the exercise, abandon this drill and perform glute strengthening exercises (Glute bridge, Lateral Band Walks, squats) and continue the jumps once he/she improves.
Squat Technique Drills: Squat technique drills are important for future athletic success. Focus on knees following the direction of the slightly, externally rotated toes. Teach the athlete to prevent the feet from rolling inward and use the cobra exercise to maintain proper spine alignment. Once an athlete can demonstrate command of this exercise, we progress them with a dumbbell in the goblet squat form.
Incorporating these exercises into a young athlete's workout routine can help build a strong foundation that will lead to future athletic success. It's important to remember to start slowly and increase intensity and weight gradually as the athlete becomes stronger and more skilled.