As a coach who works with 12- to 18-year-old athletes, the first thing I notice in the weight room is that not everyone is ready for weight training. But even if you're not yet ready for weightlifting, you can still take advantage of opportunities to build muscle, improve endurance and increase speed.
The best way to start your program is with bodyweight exercises. Bodyweight training establishes basic strength, teaches coordination and balance, improves on-field performance and sets the stage for more advanced weight lifting.
Start your bodyweight training with the Eagle Full-Body Workout. It lasts less than 20 minutes, but it leaves you completely spent. You'll be able to complete every exercise without a single piece of equipment. I do recommend good shoes because of all the jumping involved.
In the Eagle Full-Body Workout, you perform maximum-effort exercises for the entire body in 30-second intervals. Perform the exercises one right after another, and take 30-second rests only between sets. Perform this workout two to three times per week.
Jump Rope—No rope required. Just go through the jump-rope motions
Squat Jumps—Perform without weight
In-and-Out Push-Ups—Perform Push-Up. Jump feet forward and bring knees to chest. Jump feet back to push-up position. Repeat for specified duration.
Spiderman Push-Ups—Lower into Push-Up position and bring right knee to right elbow. Drive out of Push-Up and extend leg behind to return to start position. Perform rep on opposite side. Continue in alternating fashion for specified duration.
Basketball Shots—Assume athletic position. Squat and pick up an imaginary basketball from the ground. Jump and shoot imaginary ball. Repeat for specified duration.
Set 3 (Video Above)
Challenge yourself with more at-home workouts that require no special equipment.
Photo Credit: Getty Images // Thinkstock