Today’s post serves as a good reminder of how such simple approaches to training can improve physical performance in adolescent athletes. A recent study published in the Journal of Sports Science and Medicine demonstrated that body weight squats performed at least 5 times per week over an 8 week period can result in significant improvements in strength, body composition and vertical jump performance compared to control. The group of young athletes performed 100 bodyweight squats per session at a fixed tempo. Clearly, there is nothing flashy or highly scientific about this program.
Body weight movements such as squats, push ups, lunges, etc., are easy and effective exercises that can be utilized without the need of special equipment or facilities. There will be plenty of time down the road for more complex training methods and external resistance. Until then, develop a solid foundation in your young athletes with sound technique, strength and endurance in basic movements.