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COStop doing random exercises that leave you tired but don’t support your sport performance.
A strong session for a young athlete usually looks like this:
Start with mobility.
Open up your hips, ankles, and shoulders so you can move properly and lift safely.
If you are adding speed work, do it next.
Quick feet, sprints, or explosive drills should happen early while your body is fresh. Speed needs quality and intent, not fatigue.
Then move into your heavy compound lifts.
Squats, deadlifts, presses, rows.
This is where real strength is built and where athletes create the foundation for performance.
After that comes accessory work.
Single leg strength, core, stability, and smaller muscle groups that support your sport and help reduce injury risk.
And through all of it, one thing matters most: progressive overload.
As a young athlete, you need to gradually challenge your body over time.
A little more weight.
A few more reps.
Better control.
Cleaner form.
That is how strength actually develops.
Not from random workouts, but from structured training repeated consistently.
Move well.
Lift with intention.
Get stronger week by week.
SAVE for your next workout.
SEND to your workout partner.
FOLLOW if you’re interested in learning how to level up.
DM if you’re serious enough to take yourself to the next level
#highschoolathletes #athletedevelopment #strengthtraining #sportsperformance #girlsinsport
@coachedbywood
