Back in the Game

Stay in shape with sports drills

We all know that cardio machines can become a bore. It doesn’t matter if you have a high definition television to watch, sweet new tunes on the Ipod, or blue tooth plugged in. The monotony may make you long for the good old days when your daily exercise routine consisted of daily sports practice and conditioning.

Don’t just reminisce about the glory days; it’s time to get off the sideline and get back in the game! Training like an all-star athlete doesn’t have to end just because your college days are over. Sports drills that require endurance, speed, power, and strength still come into play even if you’ve turned in your jersey for a jacket and tie.

Track Star

The 400 m lap may seem intimidating and even as boring as the treadmill as you go around and around. Get on the right track with track workouts and try interval training to spice things up and burn more calories in less time.

Track Tempo

Jog easy for 1 lap-60%

Jog moderate for 1 lap-65-70%

Run/Sprint the straight ways (85%) and jog/recover around the arcs (60%)- Perform this for 3-4 laps.

Jog easy for 1 lap (60%) to cool down.

Speed Play

This workout may bring back a bitter taste in your mouth as you recall the dreaded words from your coach, “get on the line!” Luckily, this time around you know how many sprints you will be doing and can go at your own pace. This doesn’t mean to take it easy though, go hard on the sprints since sprinting can rev your metabolism and keep you burning calories long after the workout is done.

Speed Ladder

Start on the goal line, sprint to the 20-yard line, turn around and jog back

You will be sprinting 20 yards further each time so continue this sequence as you sprint to the 40, 60, 80, 100 yard line.

Then, work your way back down sprinting to the 80, 60, 40, 20 and jogging for recovery in between.

Stadium Stairs

To get your heart rate up, build endurance, and burn the maximal amount of calories you want to work large muscles at once in a continuous rhythmic fashion. Running stadium stairs works your entire body, but especially your glutes, quads, hamstrings, and calves. This workout will not only scorch calories, but it will also increase power making you stronger and faster in all of your athletic endeavors.

The Stadium Stair Mill

Start at the bottom and run up the steps taking one step at a time at 70%

Walk/jog back to the bottom and jog across to the second flight of stairs

Sprint up the stairs taking one step at a time faster this time at 80%

Continue this sequence for 6 rounds

• To increase your power output take 2 steps at a time with each stride. Try alternating between single and double steps.

Agile Athlete

When performing routine cardio on machines, running or biking we normally always move in one direction- forwards. The body is meant to move in multiple directions so why not train it this way? By performing agility drills you can improve neuromuscular function, which facilitates in reaction speed, balance, and coordination. Also, performing different movements causes your muscles to recruit different muscle fibers, which can lead to fuller development. You may experience the “good soreness” in muscles you didn’t even know existed. With proper rest and recover you will come back stronger each time.

Agility Box Drill

Set up 4 cones in a box formation 10 yards apart.

Sprint to the 1st cone, shuffle to the 2nd, backpedal to the 3rd, shuffle to the 4th

Complete this drill 3-5 times and then reverse going the opposite direction 3-5 times.

With this workout you can break through a plateau, burn more calories in less time, enjoy the weather, and get back in touch with your former athlete. After all we’re all athletes in the game of life. Be fit for every obstacle along the way. Be creative, push yourself to succeed, and never say “I’m too old for that now.”