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Wednesday 6 July 2011
Monday 4 July 2011
Lateral Leg Lift
With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat. Pause, then stand and lift your right leg out to the side as high as you can. Return to start. That's one rep. Repeat with the left leg, and continue alternating until you've done 12 to 15 reps on each side.
Plie Squat Jump
Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes. That's one rep. Continue quickly jumping your legs out and in for 15 to 20 reps.
Split Squat with Overhead Press
The Skill: Strength
Muscles that pack a powerful punch allow you to send a softball or kickball into the outfield. And with training, you won't be a one-hit (or one-kick) wonder. You'll have the muscular endurance to crush the next ball too.
The Move: Split Squat with Overhead Press
Hold a 15-pound dumbbell in each hand at shoulder level (elbows bent, as shown), step your right foot forward so your legs are in a staggered stance, and squat down. Press both weights overhead as you stand up. Do five reps, then switch your leg positions and do five more.
Body Bonus
This move is one of the best allover toners.
Three-Cone Drill
The Skill: Agility
Being able to change direction quickly helps you stay steady as you dodge rocks and roots while trail running or mountain biking.
The Move: Three-Cone Drill
Place three cones (or other markers) in a triangle pattern eight feet apart. Sprint from the first cone to the second. Circle that cone, then run backward to the first. Circle the first cone, then sprint to the third cone; circle it, then run backward to the first cone. Repeat as quickly as you can three times. Rest for 30 seconds, then repeat three more times.
Body Bonus
You'll strengthen your legs, especially your calves, hamstrings, and glutes.
One-Leg Balance
The Skill: Balance
Your body uses cues from your feet, eyes, and ears to sense which muscles to activate to keep you steady on in-line skates or water skis. Balance training improves that communication chain, so your body can react quickly and spare you from a wipeout.
The Move: One-Leg Balance
Stand on your left leg with your arms at your sides. Lean forward, push your hips back, and extend your right leg behind you, keeping your back straight. Reach down with your right hand and try to touch the toes of your left foot. Return to the starting position without touching your right foot to the floor. Do five reps, then switch sides and repeat.
Body Bonus
You'll also sculpt your quadriceps, hamstrings, glutes, and core muscles.
Torso Resistance
The Skill: Core Strength
Strong muscles in your torso and hips generate force and support the movements of your arms and legs, whether you're swinging a golf club or jumping waves.
The Move: Torso Resistance
Attach a resistance band to the knob of a closed door. Hold the band in front of you in both hands, keeping your arms straight. Turn so you're standing with your right side facing the door. Take a few steps to the left until you feel resistance; hold that position for 30 seconds. Engage your core to keep your torso from turning toward the door. Rest for 10 seconds. Do four reps, then turn around and repeat on the other side.
Body Bonus
This exercise also improves your posture.
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