From fending off opponents in rugby, to shoulder charges in football or hockey and even just being robust enough to tolerate simple falls during games - strong arms, shoulders, and core muscles help athletes move with power and control and reduce injuries. This is why upper body exercises for youth athletes are important.
Don’t think upper body exercises for youth athletes are necessary? Here’s Why Your Child Needs Upper Body Strength and How to Train It Safely.
🧠 WHY UPPER BODY STRENGTH MATTERS FOR YOUNG ATHLETES
If your child plays rugby, football, hockey or netball, they’re using their upper body more than you might think.
From fending off opponents in rugby, to shoulder charges in football or hockey, and even just being robust enough to tolerate simple falls during games – strong arms, shoulders, and core muscles help athletes move with power and control and reduce injuries. This is why upper body exercises for youth athletes are important.
But many parents worry about strength training being too intense, or unsafe for growing bodies.
Here’s the truth: With the right exercises, right coaching, and right technique, upper body exercises for youth athletes ar not only safe but essential.
🏋️♂️ BENEFITS OF UPPER BODY EXERCISES FOR YOUTH ATHLETES
✅ BETTER BALANCE & AGILITY
The upper body stabilises the torso, helping young athletes change direction quickly and efficiently without losing control.
✅ ENHANCED PASSING, SHOOTING & THROWING POWER
In sports like rugby and hockey, stronger shoulders and arms improve technique and precision — especially under pressure.
✅ INJURY PREVENTION
Strengthening the upper body supports the shoulders, neck, and spine, reducing the risk of overuse or contact injuries.
✅ CONFIDENCE & POSTURE
A strong upper body supports upright posture, which helps young athletes look and feel more confident on the pitch.
⚠️ MYTH: STRENGTH TRAINING STUNTS GROWTH
Let’s bust this one.
Research shows that strength training does NOT stunt growth. Malnourishment does. In fact, strength training supports healthy development, increases bone density (reducing injury), and protect joints during key growth periods.
What matters is:
Focusing on technique, not weight
Being coached by someone who understands youth development
🏠 UPPER BODY EXERCISES FOR YOUTH ATHLETES (AGES 10–16)
These exercises can be done at home or in the gym, no barbells or heavy weights needed.
1. HANDS-OFF PUSH-UP
A push-up variation where the athlete lifts their hands off the ground at the bottom. ✅ Builds chest, shoulders, triceps ✅ Teaches full range and control
2. BANDED ROWS
Using a resistance band anchored to a pole or railing. ✅ Strengthens upper back & posture muscles ✅ Great for balancing out pushing movements
3. ISOMETRIC PLANK HOLDS
Forearm or straight-arm planks build trunk and shoulder stability. ✅ Teaches bracing & control ✅ Foundation for nearly every sport movement
4. CHIN-UPS (WITH BAND IF NEEDED)
Challenging but highly effective for upper back, arms, and grip. ✅ Builds real-world strength ✅ Can be assisted with a looped resistance band
5. BEAR CRAWLS
Great for full-body tension and control. ✅ Trains shoulder stability, core control, coordination ✅ Fun and challenging
6. WALL SLIDES OR FLOOR SLIDES
Helps improve shoulder mobility and control. ✅ Prepares joints for more complex tasks ✅ Reduces risk of overhead injuries
7. SIDE PLANKS
Targets the obliques, shoulders, and stabilisers. ✅ Critical for multi-directional athletes ✅ Improves core balance & control
📆 HOW OFTEN SHOULD YOUTH ATHLETES TRAIN UPPER BODY?
2–3 times per week is ideal , with at least one rest day in between sessions. Focus on quality over quantity, and always prioritise good form over reps.
Each session can last just 20–30 minutes and be combined with speed or mobility work.
👨👩👧👦 WHAT PARENTS SHOULD LOOK FOR
If your child is training upper body strength, make sure:
The exercises are age-appropriate
The coach has youth-specific experience
The environment is positive, safe, and supervised
Progressions are slow and steady, not rushed
🧱 HOW WE DO IT AT THE ATHLETE ACADEMY
In our Foundations Program, we teach youth athletes safe, effective upper body strength as part of a full athletic development plan.
✅ Bodyweight-based progressions ✅ Emphasis on technique, posture, and control ✅ Habit tracking and performance monitoring ✅ Built-in recovery and mobility training
We help athletes build strength that supports their sport without compromising safety or confidence.
🚀 READY TO BUILD A STRONGER, MORE CONFIDENT ATHLETE?
Strong Upper Body. Better movement. Less risk of injury. It’s not about lifting heavy. It’s about moving well, building habits, and gaining confidence.
