Youth Sports Trainer

New-School Sports Performance Education, Experience, Innovation

Exercises

Pull Up (I, A)

By Kristen Gostomski
Pull, Exercises

Pull Up When performed with good technique and as part of a balanced program, Pull Ups are an ideal exercise to develop Lat muscles (Latissimus Dorsi) in the middle back. These muscles are key to core stability, coordinating power from hips and core, and transferring that power through the upper body. When Pull Ups are performed improperly and or overused, they may actually increase the risk of shoulder and back injuries. 

Note: The best Pull Up grip for shoulder elbow, and wrist health, and the only grip I use with overhead athletes, is a neutral grip—palms facing. The overhand and/or underhand grip may be appropriate for non-overhead athletes with good shoulder mobility and without existing shoulder pain or injuries.

  1. Grab the pull up bar with a shoulder width grip, arms extended while still keeping tension. Avoid a dead hang—losing all tension and allowing shoulders to shrug toward your ears. The dead hang places strain on your biceps tendons and rotator cuffs.
  2. Engage muscles around mid-section (as if expecting a punch to the gut). When Pull Ups are done improperly, the ribcage flares upward and the back hyperextends, which indicates a lack of core recruitment and increased risk of back injury. In a proper Pull Up, the spine remains neutral from neck to tailbone, and the scapula rotates upward and downward on the rib cage.
  3. With core engaged, pull yourself straight up toward the bar until your chin clears the bar. Think about pulling through with your elbows as your shoulder blades rotate downward and together. End with elbows even with or slightly in front of your torso. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction. Also avoid reaching your chin forward at the top of a Pull Up; The forward head position leads to neck pain and muscle imbalance. 
  4. Under control, lower yourself to starting position—arms extended while still keeping tension— allowing shoulder blades to rotate upward and wrap around your rib cage.

Note: A standard Pull Up requires athletes to lift 100 percent of their body weight. Because most athletes—especially at youth level—don’t have adequate strength to do a proper bodyweight Pull Up, the solution is a Band-Assisted Pull Up (see below).

 

Note: Emphasize Horizontal Pulling (Band or Cable Rows, Inverted Pull Ups, and DB Rows)
While Pull Ups can be a useful part of an overall program, they are frequently overused. Coaches often program Pull Ups in every workout as the primary pulling exercise; but Pull Ups are middle back dominant (not shoulder stabilizers) and don’t count toward the balance of pull to push. Overhead athletes typically require a 2 or 3 to 1 ratio of horizontal pulling to pushing. Non-overhead athletes require at least a 1 to 1—and more often a 2 to 1—ratio of horizontal pulling to pushing. In addition, too much emphasis on vertical pulling can put the scapula in excessive downward rotation, eventually interfering with the ability to produce healthy upward rotation of the scapula. Scapular upward rotation is necessary for arms to move safely overhead.

Rear Leg Elevated Split Squat (A)

By Kristen Gostomski
Squat, Exercises

Rear Leg Elevated Split Squat Performing even a bodyweight Rear Leg Elevated Split Squat requires a fair amount of balance plus lower body and core strength in order to safely stabilize the front knee. Athletes who demonstrate knee valgus or other forms of instability in any beginning or intermediate leg exercises should hold off on doing Rear Leg Elevated Split Squat. For advanced athletes, the Rear Leg Elevated Split Squat is one of the safest and most functional exercises for heavy loading of the legs.

  1. Stand in a split stance with your back leg elevated on a single-leg squat stand, bench, or step. The resting place for your back leg should be about knee height.
  2. Hold a dumbbell in each hand at your sides or one dumbbell at your chest like a goblet. See Goblet Squat.
  3. Bend the front knee and sit hips back until front thigh is parallel to the floor. At the bottom of a Rear Leg Elevated Split, front knee should be in line with or slightly anterior (in front of) the ankle and the back knee in line with or slightly posterior to (behind) the hip while weight is distributed mostly through the hips and core. If knee valgus or knee instability is present (see Low Step-Up) regress to beginner and intermediate leg exercises until corrected. 
  4. Keep chest tall and shoulders back so that the spine remains neutral—not rounded or over-extended—from head to tail bone.
  5. Drive through your front leg and return to standing. Work should come from the front leg, while the rear leg is used only for support.
  6. Perform desired repetitions and repeat on other side.

Reverse Lunge (I)

By Kristen Gostomski
Squat, Exercises

Reverse Lunge Once athletes have baseline strength and coordination while performing bilateral exercises like the Goblet Squat and basic unilateral exercises like the Low Step-Up, it’s time to add slightly more advanced unilateral (single-leg) exercises. Unilateral training is important for athletes because most actions in sport—sprinting, throwing or serving a ball, kicking a ball, moving laterally, and often jumping—require the exertion of force from one leg. Lunges provide athletes an opportunity to train unilaterally while still receiving some support from the nonactive leg. For beginners—while neuromuscular coordination and strength throughout the core and lower body is developed—stepping backward (Reverse Lunge) is a safer option than stepping forward (Front Lunge). 

  1. Stand with feet hip width, knees bent, toes pointed forward, and core engaged.
  2. Hold a dumbbell in each hand at your sides or one dumbbell at your chest like a goblet. See Goblet Squat.
  3. Take a step backward with your right foot, lowering hips until your left thigh is parallel to the floor.
  4. At the bottom of a Lunge, the front knee should be in line with the or slightly anterior (in front of) the ankle and the back knee in line with or slightly posterior to (behind) the hip while weight is distributed mostly through the hips and core. If knee valgus or knee instability is present (see Low Step-Up) avoid loading this exercise with any weight until corrected. 
  5. Keep chest tall and shoulders back so that the spine remains neutral—not rounded or over-extended—from head to tail bone.
  6. Drive through your left leg and return to standing.
  7. Perform desired repetitions and repeat on other side.

Hip Hinge and Single-Leg Hip Hinge (B)

By Kristen Gostomski
Hinge, Exercises

Hip Hinge and Single-Leg Hip Hinge  The Hip Hinge is a fundamental movement needed to safely load before jumping and to lift and pick up items. Being able to keep a neutral spine while hips hinge backward is key to back health. For athletes, it’s also key to efficient jumping mechanics, hip extension during sprinting, throwing, kicking and other athletic movements—as well as the ability to safely lift a lot weight—as in the deadlift.

Note: As integral as the Hip Hinge is to back health and strength, it can be one of the most difficult movements to master. Some athletes catch on to the Hip Hinge immediately, while others take months or longer to become proficient. An inability to learn the hip hinge can be due to a number of factors, including restricted mobility in the hips, hamstrings, or ankles; inefficient neuromuscular recruitment; or insufficient low back strength and/or endurance. Athletes: DO NOT move on to weighted deadlifts until you have baseline strength and endurance through the muscles that stabilize the spine and until the mechanics of the Hip Hinge are fully engrained to muscle memory. If back strength/endurance and/or Hip Hinge mechanics are lacking, Super Hero, Half Airplane, and Bridge will help.

 

Hip Hinge

  1. Stand with feet hip width, knees bent, toes pointed forward, and hands resting on thighs.
  2. While engaging the deep core, push your hips back. 
  3. Keeping a slight bend in the knees, weight toward heels, continue to hinge hips backward (push butt backward) sliding hands down the front of your legs until they reach about mid-shin or just a few inches below the knee.
  4. Keep chest tall and shoulders back so that the spine remains neutral—not rounded or over-extended—from head to tail bone. If hamstring flexibility doesn’t allow for a neutral spine throughout the movement, limit range of motion until mobility improves.
  5. Drive through your heels to push back to starting position—squeezing glutes and extending hips to neutral when you reach the top.

 

Single-Leg Hip Hinge

  1. Stand on left leg, knee bent, toe pointed forward, and hands resting on thighs.
  2. While engaging the deep core, push your hips back. 
  3. Keeping a slight bend in the left knee, weight toward heel, continue to hinge hips backward (push butt backward) keeping hands close to your body until they reach about mid-shin or just a few inches below the knee.
  4. As hands come closer to the floor allow your right leg to extend behind you, keeping hips level.
  5. Keep chest tall and shoulders back so that the spine remains neutral—not rounded or over-extended—from head to tail bone. If hamstring flexibility doesn’t allow for a neutral spine throughout the movement, limit range of motion until mobility improves.
  6. Drive through your left heel to push back to starting position—squeezing glute and extending hips to neutral when you reach the top.
  7. Perform desired repetitions and repeat on other side.

Low Step-Up (B)

By Kristen Gostomski
Exercises, Squat

Low Step-Up   This is one of my favorite unilateral (single-leg) strength exercises for beginners. The Low Step-Up gives athletes an opportunity to safely coordinate a single-leg movement before moving on to more advanced exercises. I also use the Low Step-Up to detect knee valgus (inward hip rotation resulting in knee collapse—most often due to weakness in one or more lower body muscle groups—glutes, hamstrings, quadriceps—or deficits in neuromuscular control). Step height remains low and athletes use only a light weight until knee valgus is corrected.

Note: Step height for the Low Step-Up varies depending on athlete height. With one foot in contact with step and one in contact with floor, set step height so athlete’s bent knee is at an angle greater than 90 degrees. If knee valgus or knee instability is present, lower step height.

  1. Stand facing a low step, feet pointed straight ahead about hip distance apart. Hold a dumbbell in each hand at your sides or one dumbbell at your chest like a goblet. See Goblet Squat.
  2. Place your entire left foot on top of step, your right leg placed on floor directly behind step.
  3. Shift weight to left foot and drive through left heel to push your body up until left leg is straight—without locking knee.
  4. Continue flexing the right knee until it forms a 90 degree angle. Balance at top position for about a second before slowly returning right leg to starting position.
  5. Perform desired number of repetitions and repeat on other side.

Athletes commonly want to push themselves up using their back leg; however the work should come from the leg on the step. Beginning athletes are instructed to control the movement both up and down. Once athletes have demonstrated good mechanics and baseline strength, power is added to the Step “Up” portion of the movement while continuing to use control on the Step “Down”.

 

Cable or Band Push Press (B)

By Kristen Gostomski
Push, Exercises

Cable or Band Push Press This exercise encourages efficient scapular upward rotation and engages anterior (front) shoulder stabilizers—both key to preventing shoulder injuries.  Landmine Press is safer and more functional than pressing directly overhead. (Read details about overhead pressing under exercise description Half Kneeling Bottoms-Up Kettlebell Press). Cable or Band Push Press also allow for free, unhindered movement at elbow, wrist, and shoulder joints, which results in healthy, stable joints—and is safer than relying on barbells and machines. Form and scapular movement are crucial to Cable and Band Push Press.

  1. Adjust a cable a few inches above ankle level or attach a band to an anchor a few inches above ankle level.
  2. Stand facing away from the cable machine or band anchor and grip the band or cable just outside shoulder width.
  3. Begin with your elbows even with your torso. If using a band step forward enough to keep the band taut (for increased resistance, take another step forward).
  4. Bend your knees and brace your core as if expecting a punch to the gut.
  5. Press the band or cable up and away, leaning forward, coming up onto toes, and fully extending arms (without locking elbows) as scapula rotates upward and wraps around ribcage to finish the movement.
  6. Slowly and with control, return hands to starting position.

Super Hero and Half Airplane (B)

By Kristen Gostomski
Core, Exercises

SUPER HERO and HALF-AIRPLANE (from hands and knees or stability ball) I endorse Super Hero and Half-Airplane (from hands and knees or from a stability ball) as exercises to improve strength and endurance in the muscles that connect to and support the spine. 

Read More

Supine Core Bracing (B)

By Kristen Gostomski
Exercises, Core

SUPINE CORE BRACING   This is the practice of activating muscles surrounding the trunk in order to protect the spine, safely transfer power between upper and lower body, and stand ground against contact.

Read More

Side Plank (B, I)

By Kristen Gostomski
Core, Exercises

SIDE PLANK   This exercise engages muscles that aid in shoulder stability as well as hip, abdominal, and back muscles that support the spine. Because bodyweight is supported by one arm rather than two, Side Plank can be more demanding than Front Plank and requires precise form for both function and safety.

Read More

Goblet Squat (B)

By Kristen Gostomski
Squat, Exercises

Goblet Squat   The Goblet Squat is my favorite beginner exercise for learning basic squat mechanics as well as learning to engage the stabilizing muscles through the glutes and core. Because the Goblet Squat is a ground-based free-weight exercise, it transfers directly to movements used in sports. 

Thighs should be about parallel to the floor at the bottom of the squat; however, hip and ankle mobility may limit movement for some people. If you are not able to lower to parallel while maintaining proper posture, temporarily limit the range of motion while working on mobility.

Read More

Sign up to receive new content and get your FREE E-book 10 Ways to Become a Better Athlete.

The content of this website is for general instruction only. Each person’s physical condition is unique.
The information on this website is not intended to replace or interrupt the user’s relationship with a physician or other professional.
Please consult your doctor for matters pertaining to your specific health.