St.Vincent Sports Performance Certified Strength and Conditioning Coach Aaron Ruth CSCS explains how athletes can challenge themselves with strength and flexibility exercises, all from the comfort of their living room.
Building strength and flexibility doesn’t have to be done with heavy weights or expensive equipment. Traditional exercises, such as push-ups, squats, planks and lunges are perfect exercises to be done at home.
These exercises work to make an athlete stronger, but not necessarily to build muscle. For younger athletes who aren’t in high school yet, it is more important and safer to work on continuous strength rather than building bulk muscle without supervision.
Try these exercises at home to build strength and increase flexibly. A great time to do these exercises is during a 30-minute television show during commercials. Begin with three sets of 10 repetitions:
- Jump in a single hop to a stable elevated surface, and then step back down. Use a chair or box that won’t slide out from under feet.
- Step one foot onto a chair or bench, then push through the heel of the elevated leg to step the other leg up. Do a set stepping forward, then turn 90 degrees and do a set stepping laterally.
- Sit back against a wall in a squat position with knees over ankles and a 90-degree bend from knees to hips. Then stand up from this position.
Planks are a great way to build strength in the lower body. To start, do sets of front planks, side planks and glute bridges. For more variations on glute bridges, watch the Sports Performance Tip of the Month video.