What are some good movement exercises for athletes?

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xswtsalvationx0

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Athletes should not be doing single joint exercises. the focus should be on movements. This is the problem I have been having is trying to find movement exercises for sports like soccer and baseball/softball. (the 2 sports I play). Rotational motion, side-to-side/lateral motion, forward-backward/balance motion (frontal, sagittal, and transverse plane). The exercises needed should require all 3 planes. I have realized that in my routines, the exercises were mostly pull exercises and exercises from the sagittal plane instead of the frontal and transverse as well. If I continued to do sagittal plane exercises alone, I will keep gaining muscle and I will be performing slower because of the weight (sprinting is very important for softball, baseball, and soccer).

I have an agility ladder and I have a sprint work routine I do on the track at my college, so I'm good for the sprint and agility footwork. I just need to fix my weightraining routine, which has been my struggle all semester. I have been doing research last night and I found out what I need to work on. the hard part is choosing exercises.

I know for sure the chin ups, dips or bench dip (I prefer bench dip, it works better than dips), and deadlift is going to stay, but with one arm deadlift starting monday (found this one on t-nation) instead of both arms because it works both upper and lower body. If one legged exercises are good, one arm ones are too...same with one arm row

this is what I am thinking about.. (I want full body and make sure that every muscle is used. stabilizing exercises is what I need)

Upper body push horizontal - push up, t-push ups
Upper body push vertical - bench dips or dips
Upper body push vertical - shoulder press
Upper body pull vertical - chin up, one arm dumbbell row
Quad dominate - step-ups, lateral step-ups, walking lunges, side walking lunges
Hip dominate - leg swing forward, leg swing backwards, side ways left/right with body weight or cable.
Rotation - dumbbell swings ((vertical, horizontal), medicine ball exercises (oblique twists, woodchops, wall throws - overhead pass, chest pass, front twist throws..all I have is a 4 pound medicine ball for the throws)
balance - one legged romanian deadlift, squat touchdowns, one legged box squat

also - cable diagnal (upwards/downwards) or cable push/pull? which is better to include as part of the rotational/hip as well?

These are all just ideas and all I can think of. I want to pick out a routine today I hope and just stick with it. The hardest part is picking the right exercises. This is my last thread I am making hopefully and I hope I explained everything I needed to in here to find the right exercises for athletes.
 
I hope its not your last thread, or post.

It sounds like you're looking for balance & agility & power training? Your medicine ball stuff is to build power obviously. If you're looking for stabilization and balance, than yes doing unstable movements will help. You can do Box Step Up or Down w/ Jump & stablization also.

What I would do (if you've been working out for a while) is do one of your strength exercises followed by one of your power moves as a superset. For instance, your db rows/woodchops or chest press/chest pass. You're going to need a partner to help with the med ball stuff most likely.

For agility add in your ladder drills and incorporate some cone drills as well. Hope this helps.
 
I dont think I need a partner for the medicine ball throws. I have a brick wall in the backyard that I can throw it against in place of a partner.

how is the routine that I put down?
 
of course a routine has reps, sets, days, rest periods, but the right exercises are needed. If I do the wrong exercises, my body wouldn't perform correctly for my sport. I am not a body builder (like wrestlers and sports like that are), so its different.
 
xswtsalvationx0 said:
of course a routine has reps, sets, days, rest periods, but the right exercises are needed. If I do the wrong exercises, my body wouldn't perform correctly for my sport. I am not a body builder (like wrestlers and sports like that are), so its different.
Click to expand...

Your body won't stop performing correctly for your sport because of how you workout. Sports specificity is what makes you better at your sport and you only get that from playing your sport.

You could model a program around Westside for Skinny Bastards.
Or just make sure you're training strength, power, and endurance. Make sure you have some unilateral limb training also.
-High pulls, Bulgarian squats, depth jumps, db swings, db snatches, etc
 
LeiYunFat said:
Then post a routine using these exercises so we can determine if you're on the right track.
Click to expand...

okay...here is what I did today and am planning on continuing with...

Most exercises are 2x8-12 (what my fastpitch coach/athletic trainer designed for the sport.). a couple of exercises I replaced with a better exercise (works more than one muscle) or took out because it was a body building exercise. I dont need no hamstring curls or leg extensions. Step ups/squats and lunges/lateral lunges are a good replacement for that.


- shoulder press
- front squats with dumbbell (safer and easier than barbell)
- lunges/side lunges (not a big fan of lunges though. I am not sure if I;'ll replace it with step ups or just keep the lunges for quads/hammies. I think I may go with step ups and lateral step ups on wednesday)
- one arm deadlift
- inverted rows
- bench dip or dip (whatver I'm in the mood for)
- chin up
- cable push pull
- dumbbell swings
- lateral/front raise (deltoids. 25x each)

balance - romanian deadlift, squat touchdown, one leg box squat, one legged squat, hip over bench rotation

medicine ball - front twist throws, chest pass, shoulder put, overhead pass, sitting russian twists. everything except for russian twists is with my 4 pound mb. russian twists are with my 8 pound ball.

4 rotator cuff exercises (whatever weight I can do that I can do 20-30 reps each with like the site says)
 
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