Burpees are one of the best exercises for young athletes because they build strength, endurance, and coordination—all essential for sports performance. This full-body movement works multiple muscle groups at once, making it a great way to improve fitness without any equipment.
Whether you’re training for a game, a race, or just looking to get stronger, burpees can help. While they might seem tough at first, learning the right technique will make them easier and more effective. Follow these steps to master burpees and take your athletic performance to the next level!
Why Do Burpees Benefit Young Athletes?
Burpees help with developing endurance, speed, and agility, which are crucial for many sports. They strengthen the legs, core, and upper body while also improving cardiovascular fitness. Since burpees mimic explosive movements like jumping and sprinting, they help athletes perform better in competition. Plus, they build mental toughness by pushing athletes to keep going even when tired.
How to Perform Burpees
- Start in a standing position with your feet shoulder-width apart.
- Squat down and place your hands on the floor in front of you.
- Jump your feet back into a push-up position, keeping your body straight.
- Do a push-up, then jump your feet forward to return to a squat.
- Explode upward into a jump with your arms reaching overhead.
- Land softly and immediately begin the next rep.
How to Make Burpees Easier or Harder
If you’re new to burpees, start by skipping the push-up and jumping your feet back to a high plank instead. Another option is to step your feet back instead of jumping to reduce impact.
For a challenge, try adding a tuck jump at the end or doing a burpee over a small object. You can also increase the number of reps or time yourself to build endurance. Adjusting the difficulty helps athletes at all levels improve over time.
How Often Should You Do Burpees For Results?
To get the most out of burpees, include them in your workouts two to three times a week. Try doing them as a warm-up, adding them to a strength routine, or using them in a conditioning circuit.
For beginners, start with three sets of 5 to 10 reps. More advanced athletes can aim for three to four sets of 15 to 20 reps or do burpees for time, such as 30 seconds of work followed by 30 seconds of rest.
Mixing burpees with other bodyweight exercises like squats, lunges, and push-ups can create a challenging full-body workout.
Common Mistakes to Avoid When Doing Burpees
Many young athletes rush through burpees, which can lead to poor form. One common mistake is letting the lower back sag during the push-up, which puts pressure on the spine. Another is skipping the jump at the end, which reduces the effectiveness of the exercise. Some also place their feet too far apart when jumping forward, making it harder to transition smoothly. To get the most out of burpees, move at a controlled pace and focus on clean movements.