Here at Perfect Performance, our Performance Academy offers speed and agility as well as strength classes. In our strength classes, we provide athletes with training in movement mechanics and teach them how to move with strength!
1️. Trap-Bar Deadlift
Trap-Bar Deadlift is easier to coach, load, and replicate. Trap-Bar also forces an athlete into a more neutral and natural position for your shoulders, spine, and hips. Deadlift being a hinge movement, ensure your athlete is not squatting and the primary muscles are still the glutes and hamstrings!
2️. Goblet Squats
Alternative to Back Squats and Front Squats, Goblet Squats are a “regression” but also difficult movement to practice. Goblet Squats are great for introducing and practicing the fundamentals to squatting like: bracing core, spine neutral, gripping the floor with flat and balanced feet, driving knees toward toes and out, and pulling your shoulder blades into your back pocket!
Chin-Ups provide a difficult body weight exercise that increases strength, corrects posture, and of course makes you look cool in the gym. While pulling up, squeeze your lats, and scaps to maintain vertical movement. Focus on not swinging and controlling yourself on the way down!
4️. Floor Press
Floor Press is a safer version of bench press for your athletes. If you’re worried about your athlete developing shoulder pain or rounding forward but still want the strength benefits of bench, try this variation! Keep the same set up for your bench press. Slowly drive toward the floor, as your triceps begin to touch the floor, pause, drive your body away from the weight pressing it up.
Overall, with each phase and season an athlete is in, exercises, intensities, and many other things are subject to change. Challenging your athletes appropriately is always more important than just the exercises you choose!