Strength & conditioningBeginner
Youth Bodyweight Strength: A Foundational Movement Circuit
A no-weights circuit that teaches young players the four foundational movement patterns - squat, hinge, push, and pull - building the movement quality and base strength every hitter, thrower, and runner is built on.
⏱ ~15 min📋 3 rounds: 8-10 squats, 8-10 hinges, 6-10 push-ups, 6-10 rows, 20s plank
What you'll need
- Low bar, table edge, or suspension straps (for the pull)
- Resistance band (optional, alternate pull)
- Mat or open floor space
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