Best At-Home Workout for Youth Athletes - Cedar Park Sports Performance Training
- Ben Lustig
- May 14
- 2 min read
While at Barbell Coalition we specialize in providing a facility and training that takes Cedar Park youth athletes to the next level in sport performance, athletes can also get a great workout at home!
Athletes don’t necessarily (although it's recommended they do) need a full gym to train effectively.
With the right movement selection, youth athletes can build power, strength, and control right from home — no excuses.
Below are 5 of the best at-home exercises that hit the major movement patterns needed for sports performance. All you need is some space, effort, and a doorway pull-up bar.
1. Jump Squats
What it builds: Lower-body power, coordination, and landing controlWhy it matters: Jump squats teach athletes how to produce force quickly — crucial for sprinting, jumping, and reacting in game situations.
How to do it:
Start in a squat position
Explode upward into a jump
Land softly and reset your form before the next rep
Coaching Tip: Focus on quality over speed. Stick the landing every time.
2. Push-Ups
What it builds: Upper-body strength, shoulder stability, and core engagement
Why it matters: A strong upper body improves performance in almost every sport — whether it’s swimming, throwing, or contact play.
How to do it:
Hands just outside shoulder width
Body in a straight line, core tight
Lower until chest nearly touches the floor, then press up
Coaching Tip: Elbows should stay at a 45-degree angle to the body — not flared out.
3. Plyometric Push-Ups
What it builds: Upper-body explosiveness and reactive strength
Why it matters: Sports require fast, powerful upper-body movements — this variation trains explosive pressing power.
How to do it:
Lower into a push-up
Explode off the ground, lifting hands briefly
Land softly and absorb the force before the next rep
Coaching Tip: Start with small “pops” if full airtime is too difficult.
4. Reverse Lunges
What it builds: Single-leg strength, balance, and hip stability
Why it matters: Athletes sprint, jump, and change direction one leg at a time. Lunges help fix imbalances and build coordination.
How to do it:
Step one foot back and drop into a lunge
Keep front shin vertical and core braced
Return to standing and alternate legs
Coaching Tip: Move with control. Avoid letting the front knee cave inward.
5. Chin-Ups (Using a Doorway Pull-Up Bar)
What it builds: Upper-body pulling strength and grip
Why it matters: Chin-ups develop the back, biceps, and shoulders — essential for posture, injury prevention, and upper-body balance.
How to do it:
Grab the bar with palms facing you
Start from a dead hang
Pull your chin above the bar, then lower slowly
Coaching Tip: Can’t do a full rep yet? Start with negatives — jump to the top, then lower as slowly as possible.
Sample 20-Minute At-Home Workout for Cedar Park Youth Athletes (2–3 Rounds)
Jump Squats – 8 reps
Push-Ups – 10–12 reps
Plyometric Push-Ups – 5 reps
Reverse Lunges – 6 reps per leg
Chin Ups - As Many Reps as Possible
Cedar Park Parents: Our Training Will Take Your Athlete's Sport Performance to the Next Level!
For athletes to perform at the highest level, they need an expert training program that emphasizes speed, strength & conditioning.
Comments