As you progress in athletics, you’ll likely need to do a lot of strength training. If you are a young athlete, you will especially want to have a workout routine that consists of effective exercises that will help you build muscle and improve your sports performance.
Athletes, you’ll also be glad to know that these exercises don’t just help your physical power but also your brain power! Regular physical fitness promotes positive cognitive function, which involves a boost in memory, concentration, and impulse control. This means that our young athletes will be superstars on the field and in the classroom!
Going forward, we will discuss five awesome exercises that are good for building and supporting the upper body.
Push-Ups
Push-ups are a tried and true way of maintaining upper body strength and endurance.
Instructions:
- Start the push-ups in a plank position, with the body elevated and arms extended. Your body should form a straight line from your head to your feet.
- Bend your elbows to slowly lower your chest toward the floor.
- Pause for a moment when your nose is an inch from the ground before pushing back up into the starting position.
Recommended sets and reps: 2 to 3 sets of 5 to 15 reps
Pull-Ups
Pull-ups are a nice way to work on upper body strength and a great workout for grip and motor skills. For this reason, pull-ups are a common exercise used for warm-up in young athletes who play sports like golf. Not only is upper body strength supported, but hand-eye coordination and motor skills may also be enhanced.
Instructions:
- Using a stable bar as an extension, grab on tightly and hang from the bar with your palms facing forward and your arms fully extended.
- Pull your shoulder blades back and bend your elbows to pull your chin up to the bar. Keep your chest up throughout the movement.
- Allow your body to relax as you straighten your arms and come back down to the starting position.
Recommended sets and reps: 2 sets of 4 to 8 reps
Planks
Planks are a great upper-body workout that supports core stability. For young athletes, flexibility and strength will be beneficial as their skills advance in their favorite sports.
Instructions:
- Start by forming a straight line with your body from head to toe. Bend your arms so your weight is evenly distributed on your forearms.
- Focus on bringing your belly button to your spine, and don’t let your lower back arch, or else this can lead to unnecessary strain.
- Hold this position for a predetermined amount of time while keeping your gaze on the floor.
Recommended sets and reps: 1 set of 20 to 40 seconds
Dumbbell Bicep Curls
Strong biceps are helpful for various upper body movements in sports and also assist with everyday functions. Dumbbell bicep curls are one of the most effective ways to target this muscle group.
Instructions:
- Stand upright with your feet high-width apart and a dumbbell in each hand. Your palms should be facing forward.
- Relax your shoulders and push your chest out as you bend your elbows, bringing the dumbbells up toward your shoulders.
- Pause here for a moment before slowly releasing the dumbbells back down to your sides.
Recommended sets and reps: 3 sets of 10 to 12 reps
Dumbbell Lateral Raises
Again, using dumbbells helps to increase muscle size and gives more power to the movements that are necessary for being successful in athletic activities.
Instructions:
- Stand up tall with a dumbbell in each hand. Your palms should be facing in toward your body.
- Brace your core, and then lift the dumbbells up and out to your sides. Stop when your arms are parallel to the floor. Maintain a slight bend in the elbows throughout the movement to prevent injury.
- Slowly lower the dumbbells back down to your sides before repeating the movement.
Recommended sets and reps: 2 to 3 sets of 5 to 10 reps
