Youth Sports Trainer

New-School Sports Performance Education, Experience, Innovation

Exercises

Push Up (B, I, A)

By Kristen Gostomski
Push, Exercises

Push Up When performed with proper technique and balanced with adequate horizontal pulling, Push Ups are excellent exercises for athletes. Push Ups not only engage chest, triceps, shoulder and core muscles, they also allow the scapula (shoulder blades) to move freely—unlike bench pressing from supine (lying on back) position. Scapular movement is crucial for efficient shoulder movement and health. Push Up is basically moving Plank. That means that the core should remain engaged throughout the entire movement.

conventional pushup

Conventional Push Up Bottom

  1. Place your hands slightly outside of and in line with your shoulders, extend your legs straight behind you with toes on the floor.
  2. Engage your core muscles as if expecting a punch to the gut. Do not let your hips sag, which would disengage the abs and put strain on your low back.
  3. Keep your neck in line with your spine to form a straight line from head to feet. 
  4. Bend your elbows, lowering your body as one unit, until upper arms are parallel to the floor. During descent, the spine remains neutral from neck to tailbone, elbows remain at a 30- to 45-degree angle from the torso, and shoulder blades retract (move toward spine). 
  5. Push back up to starting position, keeping core engaged and spine neutral as shoulder blades protract (move apart and wrap around ribcage).
  6. Athletes who master a perfect bodyweight Push Up may progress to Feet Elevated Push Up (below).

Note: Push Ups performed poorly can do more harm than good, putting stress on the low back and shoulder joints. A standard Push Up requires athletes to lift about 64 percent of their bodyweight. Some athletes—especially at youth level—don’t have the strength to do even one proper bodyweight Push Up, yet coaches often require athletes to do multiple reps at a time. As alternatives, Band-Assisted Push Ups or Elevated Push Ups (below) decrease the weight for an athlete to lift. Push Ups from the knees, which minimize recruitment of stabilizing muscles and can put shoulders in a compromised position, are to be avoided altogether

Standing Partner Core Bracing (B)

By Kristen Gostomski
Exercises, Core

STANDING PARTNER CORE BRACING  I advocate this exercises for improved rotational power as well as reducing risk for injury during rotational movements. The function of the core in rotational exercises is to initiate power and resist movement, and athletes need to be able to prevent rotation before they begin to produce it. Rotational exercises require a braced core, with most of the rotation taking place in the hips. The spine is not meant to twist deeply, a movement that can injure discs, muscles, and tendons in the back. Back problems occur when abdominal and back muscles cannot maintain control over the rotation between the pelvis and spine.

  1. Partners stand facing one another, knees bent, hips back, shoulders back, and feet a little wider than hip distance.
  2. Both partners engage the core by tightening muscles as if expecting a punch to the gut while holding hands in front, palms together and elbows in tight to sides.
  3. Partners add 10 seconds of resistance to one another—from right, left, top, and bottom, all while keeping core engaged and elbows tight to sides.

Cable or Band Chest Press (B)

By Kristen Gostomski
Exercises, Push

Cable or Band Chest Press A Chest Press using a band or cable is a safe, functional, and versatile exercise to develop strength and power for pushing motions used in sports. Because Band and Cable Chest Press are performed from a standing position, more core and stabilizing muscles are required to execute the movement, resulting in more functionality than machines or other chest exercises performed from a supine (lying on the back) position. Cable and Band Chest 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. Cable and Band Chest press also encourage the scapula to move freely, rather than pinning shoulder blades against a bench. 

  1. Adjust a cable to chest level or attach a band to an anchor at chest level.
  2. Stand facing away from the cable machine or band anchor and grip the band or cable just outside shoulder width, palms facing one another.
  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. Brace your core as if expecting a punch to the gut.
  5. Press the band  or cable straight forward, fully extending (but not locking) arms. As you press, rotate palms down with knuckles pointing straight ahead. Upon full extension, protracts shoulder blades (imagine shoulder blades pulling apart from one another to wrap around the rib cage).
  6. Slowly and with control, return hands to starting position.

 

 

Cable or Band Row (B)

By Kristen Gostomski
Exercises, Pull

Cable or Band Row This is a go-to exercise to teach athletes how to efficiently move the scapula during upper body pulling motions. With good scapular retraction (shoulder blades move together without flared ribcage), Band or Cable Row is strongly recommended to target shoulder stabilizers in the back.

 

 

  1. Adjust a cable to chest level or attach a band to an anchor at chest level.
  2. Stand facing the cable machine or band anchor and grip the band or cable just outside shoulder width, palms facing one another.
  3. Begin with arms fully extended, palms facing the floor, shoulder blades protracted (imagine shoulder blades pulling apart from one another to wrap around rib cage). If using a band step backward enough to keep the band taut (for increased resistance, take another step backward).
  4. Bend your knees and brace your core as if expecting a punch to the gut.
  5. Pull the band or cable toward you while rotating to a parallel (palms toward one another) grip. As you pull, retract shoulder blades (imagine shoulder blades moving toward one another without flaring the ribcage). 
  6. Finish with elbows even with your torso.
  7. With control, return hands to starting position.

Hip Thrust (B, I)

By Kristen Gostomski
Exercises, Core, Hinge

Hip Thrust This exercise trains hip extension—a key action in sprinting, jumping, throwing, kicking, and other athletic movements.

Hip Thrust

  1. From supine position (on your back), begin with soles of your feet on floor, knees directly over your heels and arms at your sides with palms down.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine.
  4. While continuing to engage core muscles, slowly lower hips until about an inch or two from the floor.
  5. Repeat steps 1-4 for desired reps.

 

Hip Thrust from Stability Ball

Note: The instability of the ball makes stabilizing muscles work harder.

  1. From supine position (on your back), begin with soles of your feet on ball, knees directly over hips and arms at sides with palms down.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine.
  4. While continuing to engage core muscles, slowly lower hips until about an inch or two from the floor.
  5. Repeat for desired reps.

Hinge Deadlift (HDL) and Single-Leg HDL (I)

By Kristen Gostomski
Exercises, Hinge

Hinge Deadlift (HDL) and Single-Leg HDL   After baseline strength and endurance through the muscles that stabilize the spine and the mechanics of the Hip Hinge are fully engrained to muscle memory, athletes can move on to a weighted Hip Hinge (Hinge Dead Lift). The Hip Hinge (Deadlift) movement is key to efficient jumping mechanics, hip extension during sprinting, throwing, kicking and other athletic movements. Developing a strong deadlift (both bilaterally and unilaterally) is also crucial to injury prevention in sports because it promotes a stable low back along with strong hamstrings and glutes—all of which are key to supporting the spine and remaining stable while exerting force and receiving contact from an opponent.

Note: As integral as the Hip Hinge (HDL) 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.

 

 

Hinge Deadlift (HDL)

  1. Stand with feet hip width, knees bent, toes pointed forward. Hold a barbell or a dumbbell in each hand resting weight against your 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 weight down the front of your legs until hands 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 HDL

  1. Stand on left leg, knee bent, toe pointed forward. Hold a barbell or a dumbbell in each hand resting weight against your 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) sliding weight down the front of your legs until hands 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.

High Step-Up (A)

By Kristen Gostomski
Exercises, Squat

High Step-Up   After the Low Step-Up is mastered with good balance and control, athletes can move onto the High Step-Up—one of my preferred unilateral strength exercises for developing the explosive power needed to sprint and to jump from one leg.

Note: Step height for the High 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 or slightly less than 90 degrees. If knee valgus or knee instability is present, lower step height.

  1. Stand facing a high 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 then switch legs and repeat.

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”.

Standing Cable or Band Core Bracing (B)

By Kristen Gostomski
Exercises, Core

STANDING CABLE or BAND CORE BRACING I advocate this exercise for improved rotational power as well as reducing risk for injury during rotational movements. The function of the core in rotational exercises is to initiate power and resist movement, and athletes need to be able to prevent rotation before they begin to produce it. Rotational exercises require a braced core, with most of the rotation taking place in the hips. The spine is not meant to twist deeply, a movement that can injure discs, muscles, and tendons in the back. Back problems occur when abdominal and back muscles cannot maintain control over the rotation between the pelvis and spine.

  1. Adjust a cable to chest level or attach a band to an anchor at chest level. Stand perpendicular to the cable stack or band anchor point.
  2. Grip the band or cable—one hand clasped around the other—and extend arms straight out from chest. If using a band step to the side enough to keep the band taut (for increased resistance, take another step to the side).
  3. With knees bent, hips back, shoulders back, and feet a little wider than hip distance, engage the core by tightening muscles as if expecting a punch to the gut. Use core muscles to resist any rotation from spine, shoulders, knees, or hips.
  4. Maintain Braced Core Position for 10 to 20 seconds. Rotate 180 degrees and repeat the other side. 

 

Single-Leg Bottoms-Up Kettlebell Exchange (I)

By Kristen Gostomski
Exercises, Core, Push

SINGLE-LEG BOTTOMS UP KETTLEBELL EXCHANGE Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Exchange. This exercise engages shoulder and wrist stabilizers while muscle recruitment is also high in back muscles that stabilize the spine as well as deep abdominal muscles—both used for power and support in sports.

  1. While stabilizing on one leg, hold kettlebell (bottoms up) with elbow at or just below shoulder height.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Exchange the kettlebell from one hand to the other for a total of 6 reps.
  4. Switch legs and repeat steps one through three.

Bottoms-Up Kettlebell Carry (B)

By Kristen Gostomski
Push, Exercises, Core

Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Carry. This exercise engages shoulder and wrist stabilizers. Muscle recruitment is also high in back muscles that stabilize the spine as well as deep abdominal muscles—both used for power and support in sports.

  1. Hold Kettlebells (bottoms up) with elbows at or just below shoulder height.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Walk about 20 yards while engaging wrist, shoulder, and core muscles.

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