AYC Movement Library: Squatting

(The foundation of force production, posture and athletic positions)

Squatting: The Position Every Athlete Needs

Before athletes jump…

Before they sprint…

Before they lift…

Before they change direction…

They need to learn how to squat.

Not because they’re going to become powerlifters.

Because the squat teaches athletes how to organise their body to produce force.

At AYC, we don’t teach squats simply as an exercise.

We teach squatting as a movement skill.

A movement that appears in almost every sport.

1. What is the movement?

A squat is the ability to lower and raise the body while maintaining control through the feet, knees, hips and trunk.

It teaches athletes to move efficiently through triple flexion and extension at the:

• Ankles

• Knees

• Hips

• 
  

Examples include:

• Bodyweight Squat

• Counterbalance Squat

• Goblet Squat

• Split Squat

• Overhead Squat

Every variation develops the same fundamental movement pattern.

2. Why it matters

Squatting develops:

✔ Lower-body strength

✔ Hip mobility

✔ Ankle mobility

✔ Trunk stability

✔ Postural control

✔ Force production

✔ Movement efficiency

These qualities underpin almost every athletic movement, including:

• Sprinting

• Jumping

• Landing

• Deceleration

• Lifting

• Change of direction

Why?

Because athletes rarely produce force from poor positions.

Good movement starts with good positions.

At AYC we often say:

“Position creates power.”

Squatting teaches both.

3. When to use it (Age / Stage)

Stage 1: Athletic FUNdamentals (6–8)

Develop:

• Squat mechanics

• Coordination

• Mobility

• Confidence

No external load required.

Master movement first.

Stage 2: Athletic Development (9–11)

Progress with:

• Goblet Squats

• Split Squats

• Tempo Squats

• Single-leg squat variations

Quality remains the priority.

Stage 3: Athletic Performance (12–16)

Introduce:

• Loaded squats

• Front squats

• Landmine squats

• Unilateral strength work

• Explosive squat variations

Strength now supports athletic performance.

4. How to assess it

At AYC, we don’t assess how much an athlete can lift.

We assess how well they move.

Can they:

• Keep their heels down?

• Maintain a neutral spine?

• Keep their knees tracking over their feet?

• Control the movement?

• Finish in a strong standing position?

Watch for:

• Foot stability

• Knee alignment

• Hip depth

• Trunk position

Simple assessments include:

• Bodyweight Squat

• Overhead Squat

• Counterbalance Squat

Movement quality always comes before load.

5. What good looks like

Good squatting looks controlled.

The feet stay planted.

The knees track naturally.

The chest stays proud.

The spine remains neutral.

Good squatting should show:

✔ Stable feet

✔ Strong posture

✔ Good depth

✔ Controlled tempo

✔ Balanced movement

✔ Smooth coordination

Strong.

Controlled.

Efficient.

Never rushed.

6. Coaching cues

At AYC we use simple coaching cues:

“Sit between your feet.”

“Push the floor away.”

“Chest proud.”

“Knees follow your toes.”

“Stand tall.”

Simple.

Repeatable.

Effective.

7. Common errors

Heels lifting

Problem:

Poor ankle mobility or balance.

Knees collapsing inwards

Problem:

Reduced hip stability.

Excessive forward lean

Problem:

Loss of trunk control.

Shallow squat

Problem:

Limited mobility or confidence.

Rounded back

Problem:

Poor posture and trunk stability.

8. Fixes, regressions & progressions

Regressions

• Box Squat

• Counterbalance Squat

• Assisted Squat Hold

• Supported Squat

Build confidence first.

Fixes

Heels lifting?

→ Improve ankle mobility.

Knees collapsing?

→ Strengthen hip stability.

Poor depth?

→ Reduce range and gradually progress.

Forward lean?

→ Improve trunk control and mobility.

Progressions

• Goblet Squat

• Tempo Squat

• Split Squat

• Front Squat

• Jump Squat

• Landmine Squat

Always progress in the same order:

Pattern → Position → Strength → Power

9. Research & Development Relevance

Research consistently identifies squatting as one of the most important movement patterns for developing lower-body strength, force production and movement competency.

When taught well, squatting improves joint control, movement efficiency and the ability to safely absorb and produce force.

These qualities transfer directly to sprinting, jumping, landing and changing direction.

For young athletes, mastering the squat creates the movement foundation needed before introducing higher loads or more advanced strength exercises.

This is why squatting remains a cornerstone of the AYC Movement Library.

Not because every athlete needs to lift heavy.

Because every athlete needs to move well.

The AYC Takeaway

Every powerful movement begins with a strong position.

Squatting teaches athletes how to create that position.

Control before load.

Movement before strength.

Technique before intensity.

At AYC, the squat isn’t just a gym exercise.

It’s one of the foundations of athletic performance.

Build the mover first.

Build the athlete second.

Build performance third.