To really stand out in the eyes of coaches and scouts, an athlete needs to possess a combination of strength, size, speed, endurance and stability. It's the complete package for all-star status. (Check out How to Deal With College Coaches.)
The following exercises incorporate all those eye-catching athletic attributes into an intense lower- and upper-body workout. Perform them during an off-season conditioning program to become one of those "all-around" athletes on opening day.
Perform this workout on non-consecutive days for adequate recovery.
Sets/Reps: 3x5 at 90% RM
Strong muscles, joints and bones can help lower injury risk during practices and games and also give you an edge over weaker opponents. An example of superior strength is a football linebacker overpowering an opponent at the line of scrimmage.
Works: quadriceps, hamstrings, glutes, lower middle and upper back, chest, biceps, forearms, shoulders, trapezius, and abdomen.
Sets/Reps: 3x10 at 80% RM
Adding muscle aids fat-burning metabolism and lessens injury risk during the season. Thicker muscles also boost power. A muscular baseball player generally hits the ball farther and for more extra base hits and home runs, for example.
Works: Effective lower and upper-body muscle builder—targeting quadriceps, hamstrings, glutes, triceps, chest and shoulders.
Set/Reps: 2 sets
Works: Multidirectional 10-yard sprints promote leg speed and agility. The ability to spontaneously move fast in various directions on the field, court or ice is a game-saving skill. Jogging in place for 10 second while holding a dumbbell overhead or at chest level boosts lower- and upper-body endurance for going the distance without fatiguing towards the end of games.
Sets/Reps: 2x10 at 80% RM
Works: The Single-Leg Squat is an excellent balance exercise, engaging core stability for the lower back and abdominal muscles while also adding size to the legs and hips. Balancing on one leg is often seen in sports such as wrestling, basketball and football. Examples of the importance of balance in football are when a receiver catches a pass and maintains both feet in-bounds, or when a running back pushes on one leg without his knee touching the ground to gain an extra yard.
Leg balance in basketball is evident when a player stays in bounds on one leg while preventing an errant pass from going out of bounds. Core stability is required in sports movements such as twisting, turning, and reaching below, across and overhead, for example. Chest presses increase pectoral, shoulder and triceps size for pushing and blocking in football and passing and shooting in basketball, for instance.
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