Strength and mobility training is a key factor in building skills and preventing injury. Often neglected in youth athletes, as their bodies are less likely to sustain minor injuries, strength and mobility training provides great utility in their development. The following is a list of items that are inexpensive and versatile for strength and mobility training for athletes of any age.
Mini Bands
Mini bands are great for all sorts of training. The nature of the movements done with them builds strength and mobility around the core and upper legs, which are the center for movement. They can be combined with other equipment for great compound lifts as well. Primarily used for strength in the hips, hamstrings, glutes, and quads, mini bands offer great versatility. Dynamic and static movements can be completed with a set of mini bands. Some common exercises with these include monster walks, side steps, and clamshells. Typically, you can find a set of 3-5 bands of varying resistance for $20.
Foam/Stick Roller
A roller is a great tool for recovery and mobility. You can find rollers for virtually any muscle group. Stick rollers are used primarily for smaller muscles, while foam rollers are used for larger muscle groups. Rollers are best used for warm-up and cool-down routines. Keeping the muscles loose is one of the best ways to prevent injury. While you can find a good roller for around $10, some household items will also work perfectly fine. Tennis balls and lacrosse balls replicate the stick roller well, while a length of PVC pipe can be used in place of a foam roller. Using these objects will take more getting used to, as they are not as soft but do a great job of keeping muscles loose.
Agility Ladder
Most everyone has used an agility ladder at practice, camp, or with their private trainer. Though we often assume these are expensive, they can be found for around $15. Agility ladders are great for training hip mobility, balance, and, of course, agility. When used correctly, agility ladders teach youth athletes the value of body control, foot speed, and changing direction. If you’re unsure about which drills to perform on an agility ladder, a simple YouTube search or consultation with a private coach will help you lay out exactly what you need. If you’d like to find the best private coaches in your area, check out our selection at Athletes Untapped and create an account.
While we may assume that equipment is quite costly, there are plenty of low-cost options that have been proven to achieve great results. Mini bands, rollers, and ladders can all be found for under $30 and help strengthen, mobilize, and condition athletes just as well as expensive equipment. Ultimately, the key to success with these tools is consistency, focus, and dedication. Growth takes time!
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