Fit Tip: Work Out Like A Pro Athlete

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Watch any top athlete compete and you can’t help but notice how gracefully they move. They have superb coordination, unbelievable agility, lightening quick reflexes, and a firm, sculpted body.

But these traits aren’t qualities that only sports superstars can have. There’s an athlete in all of us. If you use athletic training techniques, you’ll start to look and move like one.

With spring training in full swing, we’ve rounded up five of our favorite athlete-inspired drills to incorporate into your workouts!

Forward-Backward Sprints

This drill improves your stamina, speed, and backwards movement; a direction we often forget to work.

How To: Set up two markers 10 yards apart. Starting at one marker, sprint as hard as you can (like you’re running to first base!) to the other marker. Then, stop and run backwards back to the start. Make sure to stay low and use your arms while in reverse. Do 30 second to 1-minute intervals of continuous back and forth runs.

Ball Toe Taps

Unleash your inner-Pelé with this soccer drill that improves your foot speed and gets your heart rate up.

How To: Place a medicine ball on the ground in front of you. Alternate tapping each foot on top of the ball as fast as you can. Keep your weight over your hips and move your arms in a running motion. Do 30 seconds to 1-minute bursts of toe taps.

Lateral Shuffles

This defense-inspired drill challenges your side-to-side movements and footwork. You’ll be huffing and puffing like you just finished a game of basketball when you’re done.

How To: Set up two markers 5 yards apart. Shuffle side-to-side between the two markers like you are guarding a player. Extend your arms out wide, keep a low center of gravity, and make sure not to cross your feet. Do 30 second to 1-minute intervals.

Plyometric Box Jumps

Build explosive power and improve your vertical with a plyometric box. If your gym doesn’t have a plyo box, you can use a park bench, a bottom stair, or aerobic steps. 

How To: Stand behind a plyo box in an athletic-ready stance with your feet shoulder-width apart. Bend your knees and swing your arms forward to jump onto the top of the box. Stand up straight and either jump or step back down. Keep repeating for 30-second intervals. 

Speed Ladder Drills

A speed ladder is all about agility and coordination. If you don’t have a ladder, make your own with chalk on the driveway. 

How To: Move through the ladder a different way each time through. Jump on two feet, hop on one foot, use high knees or go laterally. The options are endless so play around with footwork and have fun!

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