We learn so many ways to workout in school and it surprises me how easy it is for us to forget them. Whether it's through a sport we have played or just a physical education class we are taught everything we need to know about enhancing our body. However when school is finished and we've moved on to concentrating on our careers and our families we find ourselves searching for an exercise quick fix. Especially during the holidays. Take Summer and Spring Break for instance. How many of us rush to the gym so we can get that perfect six pack or so we can fit into that bikini we have been hiding since college. Well today I want to go back to the basics and talk about some exercises we have been taught but we don't seem to pay attention to as much as we used to. Be sure to stretch before you workout to avoid injury.
The first sport exercise I want to talk about is an exercise we all know and one that I learned in school while playing basketball, football and soccer. They are called "Suicides" and they are an extreme cardiovascular exercise that increases stamina and endurance while helping us to slim down by burning off unnecessary fat. To begin this workout make sure you have enough distance to run back and forth. I suggest anywhere from 10 to 20 yards. Now start in a track style position with your hands on the floor. Push off and start running from one end of the distance you have measured to the other. Each time you make your way across, shorten the length of your run bringing yourself closer to the starting point each time. When you have worked yourself back into the starting point work yourself back out extending the distance that you run. Each time you make your way across touch the floor then run back. This exercise gives a serious workout to your legs (upper legs/calves), lower back and stomach (abdominal structures).
The second sport exercise I want to talk about is a volleyball workout. It's a cardiovascular exercise that focuses on your legs (upper legs/calves) along with your abdominal structures and lower back. To begin toss a volleyball into the air. When it comes down jump up to catch it and push it back up into the air. Do 5 to 7 sets of this exercise with 10 to 15 volley repetitions in each set. If you want a more intense workout that focuses on your upper body as well including your chest, shoulders (lats), arms (biceps/triceps), back, lower back and stomach (abdominal structures) then try using a heavier ball like a basketball. This will help strengthen your upper body as well.
The third sport exercise I want to talk about is a soccer exercise or a football workout. To begin stand with your hands on your hips. Now with your left foot on the soccer ball or football, roll the ball back. Now immediately switch legs catching the ball with your right foot. Again with your right foot roll the ball back and catch it with your left foot. Do this 20 to 30 times then relax. Do 5 to 7 sets of this exercise and you will notice a serious workout in your legs (upper legs/calves) and lower back.
The fourth sport exercise I want to talk about is a baseball drill that I learned when I was just a kid. However examining the workout itself I have come to realize how beneficial it really is. This exercise works out your whole upper body including your chest, arms (biceps/triceps), shoulders (lats), back and lower back. It also works out your forearms. To begin, stand in front of a chain link fence. Your partner is going to stand off to the side and toss a baseball up in the air and you are going to hit the ball with your bat. Make sure you hit the ball into the chain link fence. Do 5 to 7 sets of this exercise, hitting 10 to 15 balls in each set.
The fifth sport exercise I want to talk about is a football workout that is intense and works out the whole body. This drill focuses on the legs (upper legs/calves) and stomach (abdominal structures), chest, shoulders (lats), arms (biceps/triceps), back, lower back. To begin, run in place as fast as you can then drop to the floor in push-up position. Now immediately push yourself back up and continue running in place. Do 5 to 7 sets of this breaking each set down into 5 to 7 minuets.
Before I end this article I want to talk about another sport exercise that is a serious cardiovascular workout. This drill focuses on your whole upper body including your chest, shoulders (lats), arms (biceps/triceps), stomach (abdominal structures), back and lower back. Being a fan of boxing exercises I enjoy working out on a punching bag. I usually do a 30 minuet cycle that I break down into 5 to 10 min intervals. Since I don't have enough time to go to the gym I just workout on my own at home.
Showing posts with label horse. Show all posts
Showing posts with label horse. Show all posts
Thursday, November 1, 2012
5 Basketball Drills (New)
Basketball is a sport everyone appreciates whether you play it or just watch it. Today I want to talk about 5 basketball drills that will enhance your game as well as your teammates.
The first basketball exercise I want to discuss is one that enhances your reaction time to a missed shot. For this drill you are going to need a partner. To begin, your partner is going to stand under the hoop and bounce the basketball off the backboard. Now you are going to run up to the basket and catch the rebound, shooting the basketball in the hoop. Run this drill 5 to 7 times then switch and let your partner catch the rebound. The more you do this the faster you will get.
The second basket ball exercise is a one on one drill. To begin you are going to dribble the ball down one end of the basketball court. As you make your way down to the other end of the court you are going to try and maneuver your way around your opponent. When you get to your basket you are going to take a shot. After you shoot your partner is going to take the ball and do the same. You and your partner are going to take turns running this drill and guarding each other. Run this drill 10 times then relax. This exercise will strengthen you and your teammates game both defensive and offensive wise.
The third basketball exercise is a 3 point drill that requires three players. One player will stand off to the side (either to the left or to the right) behind the three point line. Another player will stand under the basket and the third player runs the ball. To begin, the player with the ball will run in on the basket and pass the ball to the man under the basket. That player will then pass the ball to the player standing outside the 3 pint line. That player will immediately shoot the 3 pointer. Now the man under the basket will rotate to the outside of the 3 point line. The player who shot the 3 pointer will rotate to be the runner and the player that ran the ball will stand under the basket. Do this basketball drill 10 times then relax. This exercise strengthens your players 3 point shots and their passing game.
The fourth basketball exercise is a shot for shot drill called "H.O.R.S.E". You will need at least one other player for this exercise. To begin this drill player 1 will shoot the ball from anywhere on the court. If he misses it, it's player 2 shot with no penalty and player 2 can shoot from anywhere on the court. If he makes it then player 2 has to shoot the basketball from the same spot. If player 2 misses it then he gets an "H" and player 1 gets to shoot the basketball again from anywhere on the court. If player 1 misses his shot then player 2 gets to shoot from anywhere on the court. If player 2 makes it then player 1 has to shoot the basketball from the same spot as player 2. If player 1 misses it then he gets an "H". If player 1 makes it then player 2 gets to shoot the basketball again from anywhere on the court. Continue this until one player has spelled out "Horse". Whoever has spelled out "Horse" loses.
The last basketball exercise is a one man drill that is intense however it seriously enhances your shooting game. To start this drill shoot the basketball from the free throw line as many times as you can until you miss. When you miss, catch the rebound and run to the left outside of the 3 point line. Shoot the 3 pointer then retrieve the basketball and move to the 3 point line behind the free throw line. Shoot the 3 pointer then retrieve the basketball and again move to the right outside of the 3 point line and shoot the 3 pointer. Now after your third 3 point shot retrieve the basketball and return to the free throw line and run the drill again. Do this exercise 5 times then relax.
The first basketball exercise I want to discuss is one that enhances your reaction time to a missed shot. For this drill you are going to need a partner. To begin, your partner is going to stand under the hoop and bounce the basketball off the backboard. Now you are going to run up to the basket and catch the rebound, shooting the basketball in the hoop. Run this drill 5 to 7 times then switch and let your partner catch the rebound. The more you do this the faster you will get.
The second basket ball exercise is a one on one drill. To begin you are going to dribble the ball down one end of the basketball court. As you make your way down to the other end of the court you are going to try and maneuver your way around your opponent. When you get to your basket you are going to take a shot. After you shoot your partner is going to take the ball and do the same. You and your partner are going to take turns running this drill and guarding each other. Run this drill 10 times then relax. This exercise will strengthen you and your teammates game both defensive and offensive wise.
The third basketball exercise is a 3 point drill that requires three players. One player will stand off to the side (either to the left or to the right) behind the three point line. Another player will stand under the basket and the third player runs the ball. To begin, the player with the ball will run in on the basket and pass the ball to the man under the basket. That player will then pass the ball to the player standing outside the 3 pint line. That player will immediately shoot the 3 pointer. Now the man under the basket will rotate to the outside of the 3 point line. The player who shot the 3 pointer will rotate to be the runner and the player that ran the ball will stand under the basket. Do this basketball drill 10 times then relax. This exercise strengthens your players 3 point shots and their passing game.
The fourth basketball exercise is a shot for shot drill called "H.O.R.S.E". You will need at least one other player for this exercise. To begin this drill player 1 will shoot the ball from anywhere on the court. If he misses it, it's player 2 shot with no penalty and player 2 can shoot from anywhere on the court. If he makes it then player 2 has to shoot the basketball from the same spot. If player 2 misses it then he gets an "H" and player 1 gets to shoot the basketball again from anywhere on the court. If player 1 misses his shot then player 2 gets to shoot from anywhere on the court. If player 2 makes it then player 1 has to shoot the basketball from the same spot as player 2. If player 1 misses it then he gets an "H". If player 1 makes it then player 2 gets to shoot the basketball again from anywhere on the court. Continue this until one player has spelled out "Horse". Whoever has spelled out "Horse" loses.
The last basketball exercise is a one man drill that is intense however it seriously enhances your shooting game. To start this drill shoot the basketball from the free throw line as many times as you can until you miss. When you miss, catch the rebound and run to the left outside of the 3 point line. Shoot the 3 pointer then retrieve the basketball and move to the 3 point line behind the free throw line. Shoot the 3 pointer then retrieve the basketball and again move to the right outside of the 3 point line and shoot the 3 pointer. Now after your third 3 point shot retrieve the basketball and return to the free throw line and run the drill again. Do this exercise 5 times then relax.
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