Build a Strong Core for Athletic Performance: At-Home Core Workout for Young Athletes

Mighty Oak Athletic Podcast S2:E35 - Build a Strong Core for Athletic Performance: At-Home Core Workout for Young Athletes

Building Core Strength for Student Athletes

Core strength is a crucial element of athletic performance, directly impacting stability, power, and injury prevention. For student athletes, developing a strong core lays the foundation for success in any sport. One of the most effective and accessible exercises for core stability is the shoulder tap—a simple yet highly effective movement that reinforces total-body control.

Why Shoulder Taps Matter

Shoulder taps specifically target the deep stabilizer muscles of the abdomen, including the transverse abdominis, obliques, and rectus abdominis (the “six-pack” muscles). Unlike traditional sit-ups or crunches, which mainly focus on surface-level muscles, shoulder taps require full-body engagement to maintain proper alignment. The challenge of shifting weight from one arm to the other while keeping the core braced improves balance, coordination, and anti-rotational strength, all of which are essential for sports performance.

This type of isometric control translates directly to sport-specific movements. Whether holding a solid defensive stance in basketball, maintaining control during a wrestling match, or staying strong through contact in football, athletes with a stable core have an undeniable advantage.

Proper Shoulder Tap Form

To get the most out of this exercise and avoid compensation patterns that could lead to injury, proper form is key. Follow these steps:

1. Start in a High Plank Position

• Place your hands directly under your shoulders and extend your legs straight back, balancing on the balls of your feet.

• Keep your body in a straight line from head to heels, avoiding any sagging in the lower back or excessive arching.

2. Engage the Core

• Tuck your tailbone slightly to activate the deep core muscles.

• Draw the belly button in towards the spine to prevent excessive hip movement.

• Squeeze your thighs by pulling the kneecaps up, which ensures full-body engagement.

3. Perform the Tap

• Keeping the core engaged and hips level, lift your right hand to tap your left shoulder.

• Lower the right hand back to the ground in a controlled motion.

• Repeat with the left hand tapping the right shoulder.

4. Control the Movement

• Avoid twisting the hips or letting them sway from side to side.

• Maintain steady breathing—inhale as you lower the hand, exhale as you tap.

5. Repetitions and Progression

• Start with 10 reps per side and work up to 15-20 reps per side for increased endurance.

• To make the exercise harder, slow down the tempo, elevate the feet, or add a pause at the top of each rep.

At-Home Core Bodyweight Training Program

This program is designed for student athletes to build core strength and stability without needing equipment. Perform this routine 2-3 times per week, either as part of a warm-up, cool-down, or a standalone core session.

Core Circuit (3 Rounds)

1. Shoulder Taps – 10-15 reps per side

2. Plank Hold – 30-45 seconds

3. Dead Bug – 10 reps per side

4. Side Plank Hip Lifts – 10 reps per side

5. Glute Bridge March – 10 reps per side

Exercise Breakdown

• Plank Hold: Maintain a strong plank position, keeping the hips level and core braced.

• Dead Bug: Lay on your back, extend one arm and the opposite leg while keeping the core tight.

• Side Plank Hip Lifts: Start in a side plank and lower the hip towards the floor before lifting back up.

• Glute Bridge March: Perform a glute bridge and alternate lifting one knee towards the chest while keeping hips elevated.

Why This Matters for Student Athletes

A strong core is not just about aesthetics—it’s about function. Athletes who commit to regular core training experience:

• Improved balance and control in dynamic movements

• Injury prevention, reducing the risk of low back pain and muscle imbalances

• Better transfer of power, enhancing speed, agility, and explosiveness

• Stronger posture and endurance, leading to better performance throughout a game or competition

Shoulder taps and the accompanying core program are simple yet powerful tools for student athletes looking to maximize their strength and performance. By focusing on form, control, and consistency, athletes can develop a rock-solid core that translates to better movement, resilience, and dominance in their sport.

Stay consistent, stay strong, and keep building!