What exercises significantly improve athlete performance?
Discover the top exercises that can significantly enhance athletic performance. This article compiles insights from leading experts in the field. Learn proven techniques to boost your capabilities in various sports.
- Skipping Improves Running Form
- Dynamic Drill Boosts Dancer Performance
- Rotational Med Ball Work Increases Power
Skipping Improves Running Form
I've been an endurance athlete since 2003 and an endurance coach since 2006. Over the years, I've completed several marathons, numerous Half-Ironman triathlons, and various running events. While I wasn't naturally a fast runner, everything changed when I discovered the Pose Method of Running. One drill that has significantly improved my speed and running efficiency is skipping with a jump rope. This simple yet effective exercise has helped me develop quicker footwork, proper landing technique, and a faster transition of support between my feet. Moreover, it has strengthened my connective tissues and allowed me to maintain better running form, which has not only made me a faster but also more resilient runner.
Dynamic Drill Boosts Dancer Performance
One of the most effective drills I implemented with athletes is a dynamic single-leg stability and strength exercise tailored for elite dancers. This drill focuses on enhancing proprioception, core control, and lower limb alignment, key components for improving performance and preventing injury in high-demand activities like dance. One dancer I worked with, preparing for a national competition, struggled with recurring knee pain during jumps and turns due to poor hip stability and imbalances. Drawing on my expertise in musculoskeletal physical therapy and my experience with elite athletes, I developed a drill combining single leg Romanian deadlifts, resisted band work, and controlled plyometric movements. We progressed it over eight weeks, ensuring each phase was aligned with her capacity and competition schedule.
The outcome was transformative. Not only did her pain resolve, but her leap height and control during complex turns noticeably improved, which her coaches praised as a game-changer. Her success highlights the value of addressing postural alignment and functional movement patterns, a philosophy I've refined over 30 years of practice. It's incredibly rewarding to see how the integration of precise, evidence-based drills can elevate an athlete's performance while protecting them from future injuries. This case exemplifies the power of a tailored approach, underpinned by experience and ongoing collaboration with the athlete.
Rotational Med Ball Work Increases Power
The demands on each athlete are different depending on the sport they play. If you drill down further, the demands on athletes playing the same sport can be different based on the position they play. Most sports require rotational power from the athlete, so I always make sure there is plenty of rotational work in their training programs. For example, when training a baseball player, I had him work through a variety of rotational med ball throws and tosses at the beginning of each of our sessions. Rotational med ball throws and tosses are great because they force the athlete to engage their upper and lower body simultaneously, which is critical in sports like baseball. Combining this med ball training with his continued work on the field allowed him to see an increase in overall performance at the plate.
