3 Exercises We Use to Make Our Cedar Park Youth Athletes More Explosive

At Barbell Coalition, we specialize in helping Cedar Park youth athletes unleash their athletic potential.

Explosiveness is a critical component of athletic performance, whether your child is sprinting down the field, driving off the blocks in a swim meet, or crushing a home run.

Here are three staple exercises we use in our program to build power and explosiveness:

1. Trap Bar Jumps

Trap bar jumps are a powerhouse exercise for developing lower-body explosiveness while reducing the stress on the spine compared to barbell alternatives.

• Why We Use Them: The trap bar allows athletes to maintain a more upright posture, making it beginner-friendly and safe.

  
  

• How They Work: Athletes load the trap bar with light weight, explode upwards, and focus on maximum force production and quick ground contact. This mimics the power required in jumps, sprints, and even change-of-direction movements in sports.

  
  

2. Med Ball Slams (Sagittal & Rotational)

Med ball slams are a versatile and dynamic way to train power, coordination, and core stability.

• Why We Use Them: By training in both sagittal (straightforward) and rotational patterns, we develop all-around explosive strength that translates to sport-specific movements like swinging a bat, throwing a ball, or making a quick pivot.

  
  

• How They Work:

  
  

  • Sagittal Slams: Athletes slam the ball directly downward with maximum effort, engaging their core, lats, and legs.

    
    

  • Rotational Slams: Athletes twist through their hips and core to slam the ball sideways, mimicking rotational movements used in sports like baseball, softball, and golf.

    
    

3. Bodyweight Plyometrics (Squat Jumps & Broad Jumps)

Bodyweight plyometric exercises are essential for teaching athletes to generate and absorb force efficiently.

• Why We Use Them: They’re simple, effective, and require no equipment, making them easy to implement at any skill level.

  
  

• How They Work:

  
  

  • Squat Jumps: Athletes focus on a quick and powerful jump straight up from a deep squat position, landing softly to reduce joint impact.

    
    

  • Broad Jumps: Athletes jump forward as far as possible, emphasizing horizontal power and controlled landings.

    
    

Why These Exercises Are Staples for Our Cedar Park Youth Athletes

Incorporating these three exercises into our training ensures our athletes:

• Build explosive strength that directly translates to their sport.

  
  

• Improve coordination, balance, and control.

  
  

• Develop a foundation of safe and effective movement patterns for long-term success.

  
  

Want your child to reach new heights in their sport performance? Click here to schedule a free consultation and tour of the gym!