Fitness

Summer Sports Camp

Getting Started

Here are a couple of programs that integrate the key movements and demands of your favorite sport. Complete each workout 2-3 times per week with at least one day between of rest between workouts. Warm up for 5-10 minutes.

Workout 1: Tennis

Strength Lunge
Step forward onto right foot bending both knees, lifting left heel.
Straighten legs.
Repeat 20 times each side.
Knee Pushup
Kneeling on the ground, tighten your abdomen, removing bend from hips.
Hold position or complete a push up.
Continue for one minute.
Rest 30 seconds.
Repeat three times.
Power Forward/Side Jump
Jump forward landing with knees soft.
Repeat six times.
Progression: Add jumps to right and left, three times each side.
Ice Skaters
With legs wide, hop to the right foot while lifting the left foot to opposite calf, repeat to opposite side imitating a quick skating motion.
Continue one minute, jog in place one minute.
Repeat three times.
Progression: Use arms to mimic the swing of a racquet.
Cardio
20-30 minutes using the intervals setting on your treadmill or elliptical.

Workout 2: Golf

Strength Single Leg Squat Crossover
Holding right arm overhead, lift right foot and squat on left leg.
Reach right arm toward bent left knee.
Return to start.
Complete 2 sets of 20 reps on each side.
Arm/Leg Raise
On hands and knees, raise right arm.
Hold 4 seconds, return to start.
Complete 2 sets of 20 reps on each side.
Progression: Lift and straighten left leg and right arm together.
Floor Bridge
With spine on the floor, knees bent, and heels near buttocks, push pelvis upwards using legs and buttocks.
Hold 30 seconds.
Release.
Repeat.
Cardio
20-30 minutes using the hills setting on your treadmill or elliptical.

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