Simple Home Exercises to Keep Young Athletes Healthy All Season
You don’t need a gym to stay strong — just a few minutes, a mini-band, and focus.
Quick Warm-Up
Start with 5–10 minutes of light jogging, jump rope, or dynamic stretching.
5 At-Home Prehab Moves
Lateral Band Walks — Side-step 10 times each way.
Single-Leg Glute Bridge — 10 reps per leg, keeping hips level.
Step-Downs — Use a sturdy step; lower with control.
Split Squat with Knee Drive — 10 each leg; add a medicine ball for challenge.
Single-Leg Balance with Reach — Hold 20 seconds each leg, reach in different directions.
Bonus: Plank Hold (20–40 seconds) to train total-body stability.
Coach’s Tips
Move slowly — control builds strength.
Focus on posture — chest tall, core engaged.
Breathe steadily — power comes from rhythm.
These simple exercises, done 2–3 times per week, build strength that carries into every practice and competition.
Download the complete guide and start the STRONG GIRLS 6-Week Prehab Program today!