10 Bodyweight Power & Strength Exercises for Athletes

Bodyweight Strength and Power Training for Athletes

In this article we provide a body weight strength and power workout that can be completed without equipment. This programme is suited for young athletes although it can work for active participants in sport that want to gain an introduction to power and strength development training.

You can view demonstrations of every exercise below or by searching the exercise name on our YouTube channel HERE.

This workout should be initially completed two times per week before adding a third session each week on non-consecutive days- monday, wednesday, and friday for example.

If you do not have cones as shown in some videos, t-shirts, shoes or anything that can remain in place is a good replacement.

The Warm-up

These are simple low-intensity jumps that will improve ankle and knee joint strength and will prepare your body for the workout. In this part of the workout you will complete three exercises.

  1. Single leg line jumps
  2. Single leg zig-zag jumps
  3. Backwards single leg zig-zag jumps

Main Phase

The goal of this part of the workout is to move faster and with more purpose. The repetitions are lower in this part to ensure optimal recovery between exercises.

  1. 1 to 2 broad jump
  2. Single leg linear cone jump
  3. Single leg lateral cone jump
  4. Isometric squat jump

Strength Exercises
All of the exercises below should be completed on both legs.

  1. Single leg bridge
  2. Plank abduction
  3. Single leg hold – ankle stability (hold for time)

How many sets and reps should you do?

80 to 120 jumps should be included within the warm-up and main phase. You can use some flexibility with this but it is a good starting point.

For the strength exercises – two to four rounds of 8 to 12 reps is perfect. Start on the lower end and gradually increase the training load by first increasing the reps, and then the sets.

We include some of these movements in our small group exercise classes in Waterford. However, all of these exercises can be completed at home, on the track or before your training session if you play a team based sport.

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Are you looking for a personal trainer in Waterford that specializes in strength training for athletes?

At Motiv8 Fitness, we offer small group fitness classes in Waterford. If you are an athlete that has an interest in strength training, are not quite sure how to start or exercise with weights safely but want to improve your performance on the field, court or track – get in touch with us to explore our options.