Grab Your Little Athlete and Begin Functional Strength Training Now
As athletes, we are constantly developing our mental and physical skills to be the best competitor on the court. To perform daily activities as well, we need to make sure that our bodies (muscles, joints and ligaments) can effectively execute these movements, too. We can do this through Functional Strength Training. Functional strength training develops our muscles so we can execute daily life activities that require power in our whole body¹. For parents, these activities may include lifting heavy objects like groceries, getting out of bed in the morning, or putting something away on a high shelf. For kids, these activities include, lifting your sports equipment bag (we’re talking to you hockey players!), racing your friends in a game of tag, or reaching for your favorite treat that Mom stashed away on a high shelf.
Unlike gym workouts and bootcamps that incorporate complex movements or heavy weights, functional strength training involves minimal equipment (mostly just your body) and can be done almost anywhere²! Common exercises include squats, planks, push ups, lunges, box jumps, deadlifts, standing/inverted rows, and chest press, most of which can be done with just your own body weight. Together, these functional exercises target various muscle groups that support common daily movement patterns by strengthening the muscles groups you use to perform those tasks.
4 Reasons You & Your Athlete Should Include Functional Strength Training in Your Workout Plan
Execute daily movement better. Many functional strength exercises target large muscle groups in our body, like our abdominals, quadriceps, and glutes, all of which are necessary to safely pick up and move heavy objects. By strengthening our core and lower body, we can execute challenging movements correctly which in turn prevents injury³! Athlete or not, injuries are no fun!
In sports, common movements requiring functional strength include lifting and swinging a bat or hockey stick, jumping up to win a header in soccer, or serving in tennis. The greater our functional strength, the more power we have to execute these actions in our games.
Increase flexibility. The more we practice many of these exercises, the greater the range of motion we will have². Range of motion helps us to safely extend the body with control and activate more muscle fibers. This improves our ability to execute daily activities like reaching for games on shelves. The better flexibility we have, the easier it is to extend our body for athletic activities on the fly!
Common sports activities requiring flexibility and range of motion include pitching or throwing a softball, extending one leg or arm to save a goal at the last second, or making a one-handed touchdown that was almost out of reach.
Prevent injury. Most of the time we get injured it is because we ask our body to do something it is not prepared to do. Everything from an ankle sprain to a muscle strain to a bone break is caused by sudden force or movement beyond the standard range of motion of that aspect of your body. When we increase muscle strength and flexibility, we prepare ourselves to perform both planned and unplanned actions with the correct muscles and within their safe extended range of motion.
Easy and fun! Now that you know functional strength training requires minimal equipment and can be done anywhere, let’s have some fun with it! The skills we practice in functional strength training apply to daily activities as well as sports, so be creative—everything is versatile. You can use simple household items to create new challenges and make games out of each exercise. Try out this at-home circuit! Make it even more challenging by adding dumbbells or holding household items like jugs of water or suitcases.
10 squats
5 push ups
10 jump lunges (5 each side)
30-second plank
Repeat the circuit 3x
Now that you understand the importance of Functional Training, grab your athlete and check out our fun Plank Games video for some awesome ideas on how to step up your training (psst… even Coach Jon was tired after this one)!
Functional strength training is a great tool for improving our athletic performance, performing daily activities, and preventing injury. After all, being a great athlete requires that we train hard both on the field and off the field and stay injury-free. Support your sports training with functional strength training: take time to target your large muscle groups every week so that you and your little athlete can be strong and healthy all year long!
Find more Functional Strength Drills and Fun Sports Games on our YouTube Channel.
By Rachel Hoeft, M.A., Director of Program Development, CORE Athletic Training
Rachel is the Director of Program Development at CORE Athletic Training. Rachel has completed her Bachelor’s Degree in Sport Psychology & Leadership and Master’s Degree in Sport & Exercise Psychology. Rachel is currently completing her Doctorate in Sport & Performance Psychology. Her education in sport psychology and many years of competitive athletics help her work with athletes to identify and resolve many common issues that impact athletic performance and everyday life. Learn more and follow Rachel on Instagram @rhoeftspc.
References
Christ, S. (2016). Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started. Retrieved from https://inbodyusa.com/blogs/inbodyblog/functional-strength-training-what-it-is-why-you-need-it-and-exercises-to-get-started/
MayoClinic.org (2019) Functional Fitness Training: Is it right for you? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/functional-fitness/art-20047680
Bryant, C. (2011). What is Functional Strength Training? Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/1452/what-is-functional-strength-training/