Young athletes are always eager to lift weights and get stronger. But before jumping into heavy lifting, it is very important to master basic movement skills. These skills build a strong foundation and keep young athletes safe. In Young Athlete Training, focusing on bodyweight movements first helps the body move well and prevents injuries later.

The five main movement skills every young athlete should learn are squat, hinge, push, pull, and carry. These are the building blocks of athleticism. Let’s take a closer look at each one.

The Squat – Foundation of Lower Body Strength

The squat is one of the most important movements for young athletes. It trains the legs, hips, and core. Squats help with jumping, running, and balance.

How to do it:

• Stand with your feet shoulder-width apart.
• Push your hips back and bend your knees.
• Keep your chest up and back straight.
• Go as low as comfortable and then stand back up.

Variations for practice: bodyweight squats, split squats, and goblet squats. Start light and focus on form. Squats are a key part of Young Athlete Training because they build lower-body strength safely.

The Hinge – Building Explosiveness and Protecting the Back

The hinge is a hip-dominant movement. It helps develop strong glutes and hamstrings. Hinging correctly also protects the lower back. This skill is important for sprinting, jumping, and lifting.

How to do it:

• Stand tall with feet hip-width apart.
• Push your hips back while keeping your back straight.
• Slightly bend your knees.
• Return to standing by driving your hips forward.

Beginner drills: hip hinge with a dowel, glute bridges, and single-leg hinge. Mastering the hinge in Young Athlete Training makes athletes stronger and reduces the risk of back injuries.

The Push – Upper Body Control and Strength

Pushing movements strengthen the chest, shoulders, and triceps. They are essential for throwing, striking, and blocking in sports. Push movements also train the core to stay stable.

How to do it:

• Start in a push-up position with your hands under your shoulders.
• Keep your body straight from head to heels.
• Lower your chest to the ground and push back up.

Progressions: incline push-ups, standard push-ups, decline push-ups. Practicing push movements builds safe upper-body strength in Young Athlete Training.

The Pull – Balancing Strength and Improving Posture

Pulling movements are just as important as pushing. They build the back and biceps, balance muscles, and improve posture. Strong pull muscles help prevent shoulder injuries.

How to do it:

• Rows: pull your hands toward your chest while keeping your back straight.
• Pull-ups or chin-ups: lift your body using your arms and back.

Including pull movements in Young Athlete Training ensures a balanced, strong upper body.

The Carry – Core Stability and Functional Strength

Carrying exercises are full-body movements. They improve grip strength, trunk stability, and endurance. Carries teach young athletes how to control their body while moving with weight.

Examples:

• Farmer’s carry: hold light weights in each hand and walk straight.
• Suitcase carry: hold one weight in one hand and walk.
• Overhead carry: hold weight above your head and walk carefully.

These movements are simple but very effective in Young Athlete Training because they build functional strength that helps in every sport.

Putting It All Together

All five movements – squat, hinge, push, pull, and carry – form the foundation of athleticism. Practicing these regularly ensures young athletes move safely and efficiently. In Young Athlete Training, the focus should always be on form and control first. Weight and intensity come later.

Train 2–3 times a week, practice slowly, and focus on quality. Remember, movement first, load later. This approach builds strength, power, and agility while reducing the risk of injuries.

Conclusion

Mastering these five movements is essential for every young athlete. Squat, hinge, push, pull, and carry are the core skills that prepare the body for weight room training and future sports performance. By focusing on these skills, young athletes can grow stronger, move better, and stay safe.

Good Young Athlete Training is about building a strong foundation. Lift smart, move well, and always master the basics first.