Balanced training is a key to any type of training plan. However, since most sports are leg-dominated, female athletes tend to overwork their legs and neglect training their upper bodies. This is a poor approach, because to perform essential sports movement, all parts of your body needs to work together. (Check out Prevent Muscle Asymmetry with Balanced Training.) Think about it: the faster your arms move, the faster you will run; more arm strength equals longer and higher jumps; and the ability to quickly change direction requires controlling your speed and core with the use of your arms.
If you want better performance, start adding upper-body strength training to your program. Performing these five moves each week, two or three times until failure, will help you achieve a more balanced training plan for improvement and confidence where it counts.
All of these moves are bodyweight exercises, so there is no excuse for avoiding them, even if you lack access to a gym or weight room.
This well-known upper-body strengthener is not just for the military.
The most effective exercise without dumbbells is the Pike Push-Up.
This killer back move can be done under bleachers or on a bar.
With a name like that, you know they mean business. Hell raisers (a.k.a. "Up-Downs") efficiently work everything from the chest to the shoulders to the triceps.
A classic move that doesn't get the attention it deserves.