5 Exercises to Boost Athletic Performance

Introduction

As a personal trainer who works with high school and competitive athletes every day, I am constantly looking for ways to help them improve their speed, strength, power, and agility. Over the years I have tested dozens of exercises and drills, and five in particular consistently deliver results for the athletes I train. These are not random movements – each one targets a specific athletic quality that translates directly to better on-field or on-court performance.

In this article I will break down exactly why I use Squats, Nordic Hamstring Curls, A-Skips, B-Skips, and the Illinois Cone Drill with the athletes I mentor. You will get the benefits of each exercise, step-by-step instructions on how to perform them correctly, recommended sets and reps, common mistakes I see, and programming tips so you can start using them immediately. Whether you are a high school athlete trying to get faster or a coach looking for proven drills, this guide is built to be practical and effective.

Let’s dive into the five exercises that I rely on to boost athletic performance.

1. Squats – The Foundation of Lower-Body Power

Squats are the king of strength exercises for a reason. When I design programs for athletes, squats are almost always included because they build the quadriceps, hamstrings, glutes, and core – all the muscles needed for jumping, sprinting, and changing direction.

Benefits I see in my athletes:

  • Increased lower-body strength and power
  • Improved vertical jump and sprint speed
  • Better knee stability and injury resilience
  • Enhanced core strength when performed with proper bracing

How to Perform Squats (Barbell Back Squat variation):

  1. Set the barbell on your upper traps, feet shoulder-width apart, toes slightly turned out.
  2. Brace your core, keep your chest up, and sit back and down as if sitting into a chair.
  3. Descend until your thighs are parallel to the ground or slightly below (depending on mobility).
  4. Drive through your heels and mid-foot to stand back up, squeezing your glutes at the top.

Programming: I typically program 4 sets of 6–8 reps for strength or 3 sets of 10–12 for hypertrophy. Rest 2–3 minutes between sets.

Common Mistakes I Correct: Knees caving in, rounding the lower back, and not going deep enough. Always prioritize form over weight.

Variations I use: Goblet squats for beginners, front squats for more core demand, and pause squats for building strength out of the hole.

2. Nordic Hamstring Curls – Bulletproof Your Hamstrings

One of the most effective exercises I prescribe for injury prevention is the Nordic Hamstring Curl. Hamstring strains are incredibly common in sports that involve sprinting, so I make this a staple in almost every program I write.

Key Benefits:

  • Significant increase in eccentric hamstring strength
  • Reduced risk of hamstring strains
  • Improved sprint speed and deceleration ability
  • Better balance between quadriceps and hamstrings

How to Perform Nordic Hamstring Curls:

  1. Kneel on a soft surface with feet anchored (partner or strap).
  2. Keep your hips tall and body in a straight line from knees to shoulders.
  3. Slowly lower your body toward the ground using your hamstrings, resisting the fall for as long as possible.
  4. When you can no longer control the descent, catch yourself with your hands and push back up to the starting position.

Programming: I start most athletes with 3 sets of 5–8 controlled reps. As they get stronger, we add more reps or slow the lowering phase even further.

Common Mistakes: Letting the hips shoot back early, using momentum on the way up, or arching the back. Keep the movement strict.

Progressions I like: Partner-assisted versions for beginners and weighted versions (holding a plate) for advanced athletes.

3. A-Skips – Improve Knee Drive and Running Mechanics

A-Skips are a fundamental running drill that I use with every athlete I train. They teach proper knee lift, foot strike, and arm drive – all critical for sprinting efficiency.

Benefits I observe:

  • Better running form and mechanics
  • Increased knee drive and stride power
  • Improved coordination between arms and legs
  • Enhanced sprint speed over time

How to Perform A-Skips:

  1. Stand tall with good posture.
  2. Drive one knee up toward your chest while pushing off the opposite foot.
  3. Simultaneously swing the opposite arm forward.
  4. Land on the ball of your foot and immediately repeat on the other side, moving forward slowly at first.

Programming: I use A-Skips as part of the warm-up – 2–3 sets of 20–30 meters. Focus on quality and rhythm rather than speed.

Common Mistakes: Leaning too far forward, swinging the legs instead of driving the knees, or poor arm action. Stay tall and relaxed.

4. B-Skips – Develop Hip Extension and Power

While A-Skips focus on the upward phase of the stride, B-Skips emphasize the aggressive downward drive and hip extension. I program these back-to-back with A-Skips so athletes develop the full sprint cycle.

Benefits:

  • Stronger hip extension for more powerful strides
  • Improved ground force production
  • Better overall running economy
  • Enhanced coordination and rhythm

How to Perform B-Skips:

  1. Drive the knee up like in an A-Skip.
  2. Actively “paw” or strike the ground downward with your foot, extending the hip.
  3. Keep the movement explosive but controlled, moving forward down the track or field.
  4. Maintain tall posture and strong arm drive throughout.

Programming: Same as A-Skips – 2–3 sets of 20–30 meters during warm-up or speed sessions. I emphasize the “pop” off the ground.

Common Mistakes I Fix: Cutting the range of motion short, losing posture, or turning it into a march instead of a dynamic skip.

5. Illinois Cone Drill – Build Agility and Change-of-Direction Speed

The Illinois Agility Test is one of my favorite drills for testing and developing total-body agility. It combines straight-line acceleration, sharp directional changes, and weaving patterns that closely mimic the movement demands of real sport situations.

Benefits:

  • Improved multi-directional speed and agility
  • Better acceleration and deceleration mechanics
  • Enhanced body control through weaving patterns
  • Increased confidence navigating tight spaces at full speed

How to Set Up and Perform the Illinois Agility Test:

  1. Set up a rectangular course 10.0m long and 5.0m wide using four cones at the corners.
  2. Place four additional cones down the center of the rectangle, spaced 3.3m apart.
  3. Start face-down at the bottom-left cone (START).
  4. Sprint 10.0m to the top-left cone, then back down to the bottom-right cone area, weave up through the four center cones, then weave back down, and finish by sprinting to the END cone.
  5. Time is stopped when the athlete crosses the finish line.

Programming: I suggest running 3–4 timed reps with 2–3 minutes full recovery between attempts to ensure true max-effort performances.

Common Mistakes: Not staying tight around the cones, standing too upright during the weave, and losing speed on the final sprint to the finish. Keep athletes low and aggressive through every gate.

Final Thoughts

These five exercises – Squats, Nordic Hamstring Curls, A-Skips, B-Skips, and the Illinois Cone Drill – form the backbone of the performance training I provide. When performed consistently with good technique, they deliver measurable improvements in strength, speed, power, and agility.

If you are a high school athlete looking to take your game to the next level, the biggest difference comes from doing the basics extremely well. Start incorporating these movements into your training and track your progress over the next 8–12 weeks.

Need a personalized training plan that uses these exercises and more? Reach out to me directly through Athletes Mentor. I work with athletes one-on-one to build custom programs that match their sport, goals, and current ability level.

Train smart, stay consistent, and the results will follow.