Taking the big step from recreational sports to high school athletics takes physical, emotional and mental preparation. Some preadolescent and adolescent girls have a hard time making this transition. Many are physically unprepared for the rigors of 2-3 hours of daily practice and conditioning drills as well as several games a week. Unprepared athletes are the first to become injured, either acutely or chronically. Here are seven preparatory “exercises” that you can encourage your child to practice prior to the upcoming season:
- Push-ups. Many young girls have very weak upper bodies and cannot perform even one push-up well. Push-ups are a good test of core strength and increase the upper body strength necessary to be aggressive and strong on the field.
- Lunges. Lunges are the most fundamental sports movement for most stop and go sports including softball, basketball, field hockey and soccer. Multi-directional lunges train the muscles to adapt to changes in direction during a game, thus decreasing risk of knee and ankle injury.
- Squats. There are many varieties of squats- all build the leg strength necessary to withstand rigorous sports and increase speed. Strong legs are a necessity for speed on the field.
- Abdominal/Back Strengthening- “Core Strengthening”. Having strong abs and back muscles contributes to safety and agility. Many knee and ankle injuries are related to poor core strength.
- Running 1-2 miles to establish baseline cardiovascular fitness. While running long distances does not enhance short distance speed, building a good baseline of cardio fitness is a necessity off season.
- Supine Bridging. Bridging works the gluteal muscles, a key component of core strength and injury prevention. Weak buttocks muscles result in poor agility due to the inability to decelerate quickly or change directions well. Poor agility= injury!
- Balance Work. Your athlete should be able to balance on one leg for an extended period of time. Practicing balance work stabilizes the knees, ankles and hips and decreases injury risk. Especially important for soccer players!
By practicing these simple bodyweight exercises, your daughter can reduce her risk of injury and enhance her speed and strength, creating the best possible scenario for a successful athletic experience.