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5 things high school athletes should do to get stronger

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Training athletes has been a passion of mine for decades. One thing I always noticed during games was that in the most popular high school sports such as soccer, basketball and baseball, athletes need a base level of strength to perform well at the local or state level. It means that there must be No hacks or cheat codes to get results. The strength gains can feel insurmountable at times, but if you’re willing to do these five things consistently, you’ll see progress in a short period of time.

focus on basic movements

As I said in a previous post, in the age of social media it might seem like you need the latest and greatest ‘exercise’ with the most innovative training tools. . However, programs that seek to maximize strength potential in high school athletes should focus primarily on training basic movement patterns. These movements build muscles, ligaments, and tendons to improve game performance and reduce injury risk. For high school athletes Examples of these basic movements for are:

hip hinge

  • RDL –
  • Kettlebell swing –
  • Single Leg RDL –


  • Lateral Lunge –
  • Goblet Squat –
  • Step up –

upper body push

  • yoga push ups –
  • Single Arm Overhead Press –
  • Mine rotation press –

upper body pull

  • Pull-up –
  • Chin Up –
  • Chest Support Row –

load carry

  • Suitcase carry –
  • Goblet Carry –
  • Zercher Carry –

Proper technique is non-negotiable

Heavy half squats and jumping jack power cleans are great for a young athlete’s (and bad coach’s) egos, but they’re a recipe for disaster. Just like an adult learns to train and build strength, before he can build resistance, he must learn the basics of good exercise technique. Improving exercise efficiency early on and learning to exercise the right way can have a significant impact on an athlete’s improvement, recovery, and more efficient use of energy throughout his training session.

stick to the program during the season

The biggest mistake athletes make is to get stronger and faster during the offseason, then stop weight training when the season starts and forget everything. If considered, it can be done year-round without adversely affecting an athlete’s recovery or performance. If so, they are leaving significant opportunities for growth on the table. Athletes can avoid overtraining while maintaining strength by following the tips below.

  • During the sports season, you should do 45-90 minutes of weight training 1-3 times a week.
  • Use fewer sets and lighter loads during sports season than during off-season training
  • If you add an extra day of training, be sure to target your upper body as the sport itself can place more demands on your lower body from practice and running.
  • Once the sports season is over, slowly return to your normal off-season training load and volume after a rest period.

The postseason is a time when athletes make a name for themselves as strong, confident, and healthy. This is what in-season strength training can help them with. If you stop training for the season, you’re guaranteed to feel exhausted, sluggish, and beaten when it really matters.

Prioritize hydration and refueling

Champions know that a hard hour in the gym is important. The rest of his 23 hours of the day is either reinforcing or destroying the work he has done. The rapidly growing, hormone-charged bodies of teenage athletes crave a steady supply of nutrient-rich whole foods. Eating enough food throughout the day allows your body to recover from previous workouts and be ready to meet the next day’s performance needs. Basic nutrition rules for young athletes include: there is.

  • Drink lots of water – Aim to drink 1 ounce.amount of water per pound of body weight
  • Consists of 3-6 meals a day consisting primarily of whole foods rather than processed foods
  • Minimize sugar intake from sports drinks and soft drinks
  • Aim for at least 0.8 grams of lean protein per pound of body weight

There’s no way to get stronger and more athletic if you’re not getting enough calories and nutrients. Your body is stuck in self-destruct mode.

run your own race

Athletes develop at different rates, especially at the high school level. Many of them have not yet reached full physical maturity. This delicate growth period must be taken into account in your training. Plan and run your own race. Since two of her 15-year-olds may train together on the same team with completely different training ages, conditioning his level, coordination and overall mental maturity, the athlete is only baseline It is important to compare with and compare with other members of the team.

Getting stronger doesn’t necessarily mean lifting more weight. That might mean doing the same moves with the same weight, but with better coordination and stability. If his legs are kicking and he barely climbs over the pull-up bar, in week 4 he can do 5 military strict reps without any impairment. Managing expectations can be difficult, but it’s essential to the training process.

Stronger athletes play their game at a higher level and show greater amplitude due to being more endurance in the sport. Fulfillment will give you great results in the weight room. In addition to the physical fitness you gain from accomplishing these things, you can also expect growth in the areas of mental toughness, discipline and confidence that all performance pros know. This translates directly to sports fields and courts.

For more articles on how high school athletes get stronger, click here.