Here at Barbell Coalition in Cedar Park, our youth athletes come from all different backgrounds, sports, skill levels etc. For that reason, we personalize our training to every type of athlete to deliver the best results.
However, when it comes to making our athletes stronger, faster, and more powerful, there are some staple exercises we'll use almost entirely across the board that transfer to every Cedar Park athlete's performance.
1) Rear Foot Elevated Split Squat
Sometimes coined the "Bulgarian Split Squat," the RFE split squat is a unilateral exercise that strengthens the legs, glutes, and core while improving balance and stability. It mimics the natural movement patterns seen in many sports, like running, jumping, and cutting.
One key benefit is its ability to address the bilateral deficit, a phenomenon where the combined strength of both legs in a bilateral movement (like squatting or deadlifting) is less than the sum of the strength of each leg working individually.
And the best part is we can load this movement fairly heavy with either dumbbells or a barbell on the back.
2) Trap Bar Deadlift
The trap bar deadlift is a safer variation of the conventional deadlift that places less stress on the lower back while still developing overall strength in the posterior chain (glutes, hamstrings, and lower back), core, and grip.
A strong posterior chain is essential for nearly every sport, as it powers athletic movements like running, jumping, and quick changes in direction
The trap bar deadlift strengthens the muscles responsible for explosive movements, such as sprinting and jumping, making athletes faster and more powerful.
The trap bar design places the body in a more neutral position, which reduces strain on the lower back, making it safer for younger athletes who are still developing.
3) Chin Ups/Pull Ups
A strong upper body is essential for pushing, pulling, or stabilizing movements in sports like basketball, football, swimming, and even soccer (for shielding and throw-ins).
For youth athletes, these chin ups and pull ups provide numerous benefits that translate to nearly every sport.
These movements engage multiple muscle groups, including the lats, traps, rhomboids, biceps, and forearms. Building upper body strength is essential for sports that require pushing, pulling, or physical contact, such as basketball, football, swimming, and wrestling.
Unlike machines that isolate specific muscles, chin ups and pull ups require the body to work as a whole, replicating the kind of full-body engagement needed in many sports. This type of strength improves an athlete’s ability to perform dynamic, sport-specific movements like throwing, swimming strokes, or tackling.
And with the use of a weighted vest or a weight belt, as athletes get stronger we start to add load to these exercises.
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