The 5 Essential Exercises Every Girl Athlete Needs to Stay Injury-Free
Playing hard starts with training smart.
As young athletes grow, their bodies change fast — bones lengthen, joints shift, and coordination can feel off. Without the right strength foundation, that growth spurt can turn into sore knees, aching hips, or even long-term injuries.
That’s where injury-prevention training comes in.
Why It Matters
Girls are especially prone to knee and hip issues because many youth programs skip foundational stability work. These five moves create the strength, balance, and body awareness every athlete needs to perform confidently.
5 Go-To Exercises
Lateral Band Walks — Strengthens the glute medius and hip stabilizers to keep knees aligned.
Single-Leg Glute Bridge — Builds hip and core stability for safer sprinting and jumping.
Step-Downs — Improves knee control and landing mechanics.
Split Squat with Knee Drive — Boosts power, balance, and coordination.
Single-Leg Balance with Reach — Sharpens body awareness and joint stability.
Do 2–3 sets of 10 reps (per leg for single-leg moves) after a 5–10-minute warm-up. Move with control — not speed.
Coach Tilda’s Tip
“A true athlete doesn’t just chase strength — she builds resilience.”
Mastering these basics now means fewer injuries, better posture, and stronger performance later.
Ready for next-level strength?
Join the STRONG GIRLS Sport Prehab Program — a 6-week plan that builds stability, confidence, and power.