5 Basic Exercises to Improve Athleticism

(Last Updated On: May 24, 2017)

Lebron flex

If you are looking to improve your athleticism you can do it without using any newfangled gym equipment or super sophisticated techniques.

Basic exercises are usually some of the best exercises and this is true when it comes to building athleticism or muscle, the basics will always take you the furthest.

The nice thing about the following exercises is that you can easily do these exercises and build athleticism in the comfort of your own home.

Enough with introduction, let’s get to what you came here to see, the exercises.


Jumping Rope

Jump rope girl

Ah yes, everyone has done some rope jumping even if it was only in gym class. Many don’t realize that rope jumping is one of the best exercises to increase athleticism. Benefits of jumping rope include:

Increased coordination – To jump rope you will need a certain level of coordination to do the exercise. Without coordination, you won’t be able to do many reps. The good news is the more you practice the better your coordination will get and you will be able to do more and more reps as your coordination improves.

Increased endurance – Jumping rope is harder than it looks and will be harder than you remember when you were a kid. Most people out there couldn’t jump rope for even 5 minutes but if you work at like with anything else you can get your endurance up quickly and be able to go well past 5 minutes.

Good for ankle and foot stability – Jumping rope strengthens the muscles and tendons in the ankles to help prevent ankle injuries.

Increases finesse – You need finesse to jump rope, you can’t muscle through it or force it if you try to it will work against you. You need to work with the rope, get the timing down. Being a power athlete is great but at times you will need finesse as well.

All of the reasons above are why boxers love jumping rope. It is a sport where footwork and finesse are tremendously important and jumping rope is the best way to help with these.



Burpee guy

I know, burpees suck. There is no getting around that but if you can learn to embrace the suck you can reap the benefits.

The benefits of burpees include:

Increased endurance – Burpees will get you winded in a hurry. Try doing these often and you can build some serious endurance. Try doing 50 burpees as fast as possible then try and improve each time you do it. Before long you will be in some serious shape for any sport.

Increased strength – You won’t build huge muscles by doing burpees but they do help build strength in your core, arms, chest, hips and legs.

They burn fat –  You can burn some serious fat while doing burpees. If you really want to take it to the next level try some burpees in a Tabata workout that seriously burns fat fast.


Kettlebell Swings

Tabata training workouts

Kettlebell swings are a great athleticism exercises. One of the main reasons is because they are a great exercise for building athletic power.

While kettlebell swings have grown in popularity but even so they are still underutilized and are easily one of the best exercises on the planet.

Here are some of the biggest benefits of kettlebell swings:

They build power – As we mentioned above kettlebell swing are great for building athletic power. Make them heavy kettlebell swings or banded kettlebell swings and they are even better power builders.

They build strength – Kettlebell swing are great strength builders over your entire body with extra emphasis on the posterior chain including the hamstrings, glutes and erector spinae.

Fat Burning – Kettlebell swings can burn some serious fat as well, use them in a fat burning finisher at the end of your workout and watch the fat melt off.



Sprinter muscle

If you have spent much time on this site then you know how much we love sprints for an improved physique and for increased athleticism.

There are many benefits to doing sprints and if you are able bodied you should be doing them. These include:

Increased power – Sprints are a great exercise for building explosive power. The act of sprinting itself is a power exercise, particularly when starting out the sprint and driving from stopped to full speed.

Increased speed – This one is a no-brainer. If you want to run faster you are going to need to some sprint training.

Increased endurance – Research has shown that sprint interval training actually improves aerobic performance.

Muscle building – Sprints build muscle in the glutes, quads and hamstrings.

Improved mental toughness – If you want to be a successful athlete you need to be tough. Sprints are demanding on the body and the mind and sprinting for distance will challenge you. Build your speed and build your mind.

Fat burning – Sprints burn fat like crazy, if you haven’t noticed most sprinters are pretty ripped. It has been shown that doing interval sprints for just 10 minutes burns as much fat as doing traditional steady-state cardio.


Squat Jumps

Jumping is great for athleticism and squats are a great leg exercise, put them together and you gave another great athleticism exercise.

Some of the top benefits of squat jumps include:

Building explosive power – All jumping forms are good power builders and squat jumps are one of the best.

Build strength – Squats are the king of lower body exercise so of course, you will be building strength and doing squats.

Building athletic muscle  – Squat jumps build muscle but not the gargantuan bodybuilder muscle you get from back squats rather building balanced and athletic legs.

When doing squat jumps be sure to explode up and get a good jump on each rep, also be sure to go down all the way down to parallel on each rep to get the most out of this exercise.

Wrapping it up

Put the 5 basic exercises together and you will build coordination, endurance, strength, explosiveness and athletic muscle. Try and do at least three of these exercises twice a week for maximum results. As with most anything in fitness consistency is key.