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Strength Training Exercises for Young Athletes

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Is strength training ok for young athlete?

Strength training is absolutely yes for kids. During childhood, kids improve their body awareness, control and balance through active play and endurance performance. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan - as long as the child is mature enough to follow directions and able to practice proper technique, form and bad posture.

Benefits of strength training for young athletes

  • Maintaining muscle tissue.
  • Increases strength.
  • Improves bone health.
  • Strengthens bone density.
  • Controlled body fat.
  • Decrease risk of injury.
  • Improves cardiovascular fitness (heart health).
  • Improves mental health.
  • Help improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer.
  • And it will be ready for future sports investment.

5 Principles of Strength Training

The 5 principles of strength training involve manipulation of following:

  • Specificity
  • Individualisation
  • progressive overload
  • Variation
  • Reversibility

Note: progressive overload can give for kids but, the kid should be passed the general fitness exercise. Progressive overload is for getting more strength and get in shape.

5 Basic Strength Training Exercise for Young Athletes

In all sports these 5 exercises you'll ever need

  • Push
  • Pull
  • Hip-hinge
  • Squat
  • Plank

These 5 exercise are not only kids for it's both for kids and adults for improving strength endurance.

Note: Adults can use weights for deadlift. Kids can use medicine ball or 1.5kg to 3.5kg dumbbell.

10 best strength training for exercise for young athletes

Kids can start with body weight exercises and work on technique without using weights.

1. Leapfrog

  • Leapfrog Jumps are a great exercise for athletes to increase power and speed.
  • It will work your thighs, glutes, and your entire lower body.
  • This is a heart healthy exercise too as your heart rate will increase quickly.
  • Jumping builds strength and improves muscle tone.
  • Jumping is an excellent calorie-burner.
  • Jumping helps improve bone density.
  • Jumping improves your metabolism.

2. Hopscotch

  • This game helps children to master body control.
  • Helps children to manage body rhythm, which is the core of numerous other skills.
  • Movements involved build body strength, balance, eye/hand coordination.
  • Hopscotch is not only game, take it as exercise and it will be more benefit for correct posture of the body and balance of the body.

3. Line Jump

  • Line jumps can activate muscles across your entire body
  • They particularly challenge your lower body, activating areas like the glutes, hamstrings, and quadriceps.
  • Line jumps can improve your footwork.
  • Line jumps can improve your quickness and coordination during sprinting exercises and sports.
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4. Push-Ups

  • Push-ups build muscles! and strength your chest, triceps and shoulder core
  • It's an exercise that multi-tasks and takes minimum time.
  • When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.
  • Push-ups are a fast and effective exercise for building strength.

5. Single Barrier Hop

  • Single barrier hop is also known a (single leg jumping).
  • single leg hopping balance exercise to improve the proprioception and the balance ability of the leg
  • It will strengthen the lower body. That targets calves and glutes & hip flexors and also involves hamstrings and quadriceps.

6. Split Squat

  • It is lower body exercise.
  • It strengthens the muscle of the legs.
  • It targets quads, hamstrings, glutes, and calves.
  • Split squats are an extraordinary tool to use as part of metabolic conditioning circuits.
  • Performed and programmed correctly, they recruit a huge amount of muscle and strengthens the body.

7. Jump Squat

  • Jump squats increase your explosive power.
  • Improve upper and lower body strength.
  • Explosive power gives you the ability to take off faster and move quicker, which athletes in football, tennis, and track and field strive for.
  • This is a plyometric move, which means it's a powerful aerobic exercise that requires you to exert your muscles to their maximum potential in a short period of time.
  • The jump squat targets the glutes, quads, hips, and hamstrings while also increasing your heart rate (cardiovascular fitness).

8. Jump Rope

  • Improved heart rate (cardiovascular fitness).
  • Increased muscular strength and lower body.
  • Better endurance.
  • Excellent body conditioning.
  • Greater flexibility.
  • Improved coordination.
  • Better timing and rhythm.
  • Improved body posture and balance.
  • Jump rope is good for kids and it Strengthens bone density and help to grow fast in younger age.

9. Hip Mobility

  • Hip mobility is essential to the proper full functioning of the hip joint.
  • Hip joint is meant to be more stable and less mobile than the shoulder joint.
  • It can still be extremely limiting and even harmful if the hip joint lacks its full mobility.
  • Reduce risk of back injury.
  • Hip mobility are effective for kids.
  • There are many types exercises in hip mobility (for kids cobra pose, hanging in wall and yoga are best way to improve back posture).

10. Swimming

  • It keeps kids active.
  • Swimming is a great cardiovascular fitness for kids.
  • Active movements included in swimming, kids develop strength and endurance.
  • Swimming enhances the flexibility and balance of the body.
  • Encouraging children to swim helps develop a healthy lifestyle at an early age.
  • Once children learn the trade, they can jump in a pool at any time and benefit from a low-impact, high-intensity workout.
  • It truly is a sport you can do for life.

These 10 exercises are best way to strength the body in younger age and for future sports participation.


© 2021 Kishan


Rakesh on July 26, 2021:


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