Training like an Olympian requires dedication, discipline, and a well-rounded approach to fitness. Youth athletes, with their growing bodies and growing talents, can benefit immensely from adopting exercises that mimic the training regimens of elite athletes.
Here’s a guide on workout ideas and exercises youth athletes can do to train like an Olympian.
1. Strength Training
Strength training is foundational for building muscle, enhancing endurance, and preventing injuries. Not matter what sport you play, strength training needs to be part of weekly workout plans.
Photo by Victor Freitas
Youth athletes should focus on bodyweight exercises initially, progressing to weightlifting under proper supervision of a coach or trainer.
Here are some great exercises to start with:
- Squats: Squats are excellent for building leg strength and core stability. Start with bodyweight squats and gradually add weights as you get stronger.
- Push-Ups: Push-ups work the chest, shoulders, and triceps. Variations like diamond push-ups and decline push-ups can target different muscle groups.
- Planks: Planks are essential for core strength. Hold a plank position, ensuring your body forms a straight line from head to heels, for as long as possible.
2. Plyometric Exercises
Plyometrics are explosive movements that enhance power and agility, crucial for sports performance. When you imagine training like an Olympian, exercises would include so explosive power moves like throwing a tire, whipping battle ropes, and jumping up on platforms.
Here are some Olympian worthy exercises to try:
- Box Jumps: Jump onto a sturdy box or platform, focusing on landing softly to absorb impact. This exercise boosts leg power and coordination.
- Burpees: Combining a squat, jump, and push-up, burpees improve cardiovascular endurance and full-body strength.
- Lateral Bounds: Jump side-to-side in a skating motion to enhance lateral movement and agility.
3. Endurance Training
Building cardiovascular endurance is vital for sustained athletic performance no matter the sport. Plus, this allows for cross training to switch up the workout and keep muscles working in new ways. To train like an Olympian, athletes need endurance workouts.
Here are some exercises that support endurance training:
- Running: Incorporate various running workouts, including long-distance runs for stamina and sprints for speed. Interval training, alternating between high-intensity sprints and recovery periods, is particularly effective.
- Cycling: Cycling is a low-impact exercise that builds leg strength and cardiovascular fitness. It’s an excellent cross-training activity for athletes.
- Swimming: Swimming enhances overall fitness without stressing the joints. It’s particularly beneficial for recovery and improving lung capacity.
4. Flexibility and Mobility
Flexibility and mobility exercises help prevent injuries and improve overall athletic performance.Yes, even Olympians practice yoga and make sure they are stretching.
- Dynamic Stretching: Before workouts, perform dynamic stretches like leg swings, arm circles, and walking lunges to prepare your muscles and joints.
- Static Stretching: After workouts, focus on static stretches, holding each position for 20-30 seconds to improve flexibility.
- Foam Rolling: Use a foam roller to massage tight muscles and enhance recovery. Roll over each muscle group slowly, focusing on any tender spots.
READ RELATED ARTICLE: How To Train Like An Olympian—As A High School Athlete
5. Sport-Specific Drills
Train like an Olympian by incorporating drills specific to your sport enhances skills and performance. If you want to be an Olympian that means training to be the best in your sport. This means sprint drills for runners and the following:
- Dribbling Drills: For basketball or soccer players, practice dribbling drills to improve ball control and coordination.
- Shooting Drills: Repetitive shooting drills help refine technique and accuracy in sports like basketball and soccer.
- Passing Drills: Work on passing accuracy and speed through various drills that mimic game scenarios.
6. Recovery Exercises
Recovery is as crucial as the workout itself for youth athletes.
- Yoga: Yoga improves flexibility, balance, and mental focus. It’s an excellent recovery activity that also enhances core strength.
- Light Jogging or Walking: Low-intensity activities like light jogging or walking on rest days help maintain circulation without adding strain.
- Stretching and Foam Rolling: Regular stretching and foam rolling sessions aid muscle recovery and reduce soreness.
Conclusion
Youth athletes can significantly benefit from training like Olympians by incorporating a diverse range of exercises that build strength, power, endurance, flexibility, and sport-specific skills. Ensuring a balanced approach that includes proper warm-ups, cool-downs, and recovery strategies is essential for preventing injuries and promoting long-term athletic development.