Strength and Conditioning Exercises for Improved Sports Performance

Young men completing strength and conditioning exercises in a gym | Featured Image for the Strength and Conditioning Exercises Blog by Pivotal Motion Physiotherapy.

Strength and Conditioning Exercises for Improved Sports Performance

Improving sports performance often involves utilising a combination of strength and conditioning exercises to target various physical attributes specific to the demands of the sport. These may include but are not limited to strength training, plyometrics, speed and agility, balance, proprioception, and sports-specific exercises. By implementing a diverse training regimen and continuously reassessing the requirements your body must meet to continue to perform, you are in the best position for sustained athletic success.

Continue reading to uncover the general types of exercises for athletes that are essential for sporting success, as well as for specific exercises that can be introduced into your workouts.


Categories of Exercises for Athletes:


Strength Training Exercises:

  • Compound movements are effective in developing well-rounded athletes. Some of these strength and conditioning exercises include squat variations, bench press / push variations, deadlift / hinging variations, rows / pulling variations, overhead presses and Olympic lifts.


Plyometrics Exercises:

  • Lower body Plyometrics are fantastic exercises for athletes. They can include squat jumps, box jumps, depth jumps, split squat jumps, bounding, tuck jumps, single leg hops, squat jumps with resistance and many more.
  • Upper body Plyometrics include medicine ball throws, plyo push-ups, plyometric rows, overhead medicine ball throws and many more.


Speed and Agility:

  • Strength and conditioning exercises targeting speed include sprint intervals, acceleration sprints, resistance sprints, uphill sprints, fartlek training and many more.
  • Agility exercises include ladder drills, cone drills, shuttle drills, box drills, reaction drills, cutting drills, and many more.


Balance and Proprioception:

  • Static balance exercises include single-leg balance, tandem stance, semi-tandem, and balance board.
  • Dynamic balance exercises include single squats, lateral leg raises, single leg clockwork, bosu ball blanc and foam pad walks.
  • Proprioception exercises include single leg balance on foam pad with arm movements, bosu ball balance with arm movement, single leg eyes closed balance and bosu ball squat.


Sport-Specific Exercises for Athletes:

  • Technical exercises for sports specific include shooting, scoring, passing, assisting, ball control, dribbling, offensive and defensive drills and footwork.
  • Specific strength exercises, speed and agility, and tactical awareness.


The Secret to Success

Overall, building physical resilience through targeted strength and conditioning exercises is the key to achieving sporting success. A well-rounded athlete demonstrates great potential for sustaining peak sports performance compared to someone who neglects diversifying their training routine.

In order to capitalise on the advantages offered by each of the aforementioned training types, it is recommended that you continuously diversify your workouts by alternating through all of these training types.


Looking For Some Guidance?

Reaching the next level of sporting performance can be a challenge without the right guidance and support. If you’re looking for assistance with developing, honing, or overhauling your sports exercise routine, we are always available to help.

We proudly assist athletes of all levels with everyday physiotherapy as well as through targeted sports physiotherapy. Call the Pivotal Motion physiotherapist team on 07 3352 5116 or get in touch online to have a chat about how we can help.

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