If you’re exercising to improve your overall health and wellness, your weekly routine should be well rounded and allow you to work on several components of your fitness level. This includes your cardiovascular fitness level, muscular strength, flexibility and endurance.
If you wish to improve at a particular sport or activity, you need to do a little extra each week and train in a way that’s specific to your chosen sport. Performance specific training is very important, especially if you wish to improve and avoid unnecessary injury. If you’re an avid soccer or basketball player, having good cardiovascular fitness level is essential. There are several ways that you can train to ensure that you can keep up with a fast moving game.
Interval training is an ideal choice, because it’s basically just using timing as a way to ensure your body is working hard. And it’s combined with a period of rest or active rest. Using timing and training intensity to manipulate the rise and fall of your exercise-induced heart rate pushes your body to use different energy sources for the workout. And over time, this will help to improve your cardiovascular fitness level. This type of training mimics the way your body has to work during a stop-start game such as soccer and basketball.
If you play soccer on the weekends, consider adding two running-based interval training sessions to your weekly routine. Do them at the beginning of the week so that you have ample time to recover before game day.
Try this sprinting-based interval routine:
Sprinting is great for strengthening your legs, glutes and core. It increases your muscular power, which helps you push harder and makes your non-interval training workouts feel easier. Adding a sprint-based workout to your current routine once per week will be a great addition to your program.
Both soccer and basketball require a lot of stop-start movement, as well as sideways movements, which can put stress on the knee joints if you’re not well prepared. Having a balanced and functional body is important, because when you don’t work on the small muscles and tendons that are responsible for stability, it puts you at a greater risk of getting injured. Prevention is a much better approach than a cure, when it comes to taking care of your joints. So, consider adding some sideways movements to your routine to help strengthen your quads and protect your joints.
There are so many positive reasons why playing sports as part of your healthy, active lifestyle can be beneficial. They help you stay in shape, teach you how to organize your time, boost friendships and help you to build strong relationships with your peers. Being part of a team gives you an opportunity to surround yourself with competitive people, and it’s such a great way to keep you accountable to being healthy. As you become more active, find ways to challenge yourself and include new exercises into your weekly routine so that you continually improve.