Fitness Exercises & Drills -
General Fitness and Sport
There is one thing that is
common to every exercise program - How to find the time to
fit another item in a schedule that is crammed full of family,
work, school, church, and community activities.
The article 20-Minute Workout: Do
Anywhere Drills was originally published in FITNESS magazine,
There are a number of effective
football fitness training drills that can be
applied to the average person who is interested in getting into great
physical shape. Strength, speed, agility and stamina are all qualities
abilities that a football player must possess. Football
training drills are designed to get the football player in optimal
shape. You might find
these drills challenging.
These sports drills
to 250 calories in 20 minutes. They were developed by Shane Palahicky,
a trainer at Chelsea
Piers' BlueStreak training center in New York City.
Warm Up -
Do each of these moves for 1 minute:
and Squat -
- Walk with high kicks: Extend arms
height in front of you. Step with right foot, then try to kick left
hand with left foot, keeping leg
straight. Repeat with right foot. Alternate sides.
- Jog with high knees: Try to raise knees to chest.
- Do side shuffle: 5 steps left, then right.
- Skip with high knees.
- At 5-yard intervals, set up 3 cones (or any markers).
Stand at middle cone. Run to left cone, bend down to touch it, run to
right cone, touch it, then run back to middle.
- Perform 20 squat
jumps (squat, jump up as high as you can, then land back in squat).
Repeat set 3 times. Rest for 1 minute.
- Set up 4 cones (or markers) in a square, with 10 yards
between each pair.
- Start at one corner, run to first cone, side shuffle to
second, run backwards to third, and side shuffle to fourth.
- Then get into plank
position (forearms on ground, back straight, toes tucked under) and
hold for 30 seconds.
- Repeat set 3 times. Rest for 1 minute.
Sprint 100 yards (or 15 to 25
seconds). Walk back to starting place. Do 5 reps.
5 Effective Football
Fitness Training Drills
Army Exercise - Army Fitness Exercise Warm Ups Video
Nov. 18, 2009 Basic training requires a lot of exercise. These
eight basic warm-up drills are a typical part of every day in the army.
The day starts off by doing the following warm up exercises. The
warm up should last anywhere from seven to ten minutes long.
Sprinting through tires laid in a
zig-zag pattern will help to
develop speed, agility, endurance and leg strength. Begin at one end of
the tires, and step into each tire with one foot, one at a time. Do
this as quickly as possible, making sure to lift your knee up high
after stepping out of each tire to avoid tripping. Once you get to the
end of the laid out tires, repeat the process by sprinting through the
tires back to starting position.
Shuttle runs work on speed,
endurance and lower body muscle
strength. Shuttle runs involve gradually increasing the distance of
each sprint. The best place to perform this is on an actual football
field - or even a soccer field - with the yard lines marked off. Begin
at one end of the field, and sprint 10 yards, then sprint back to
starting position. The next sprint should be done for 20 yards and
back, then 30 yards and back, and so forth. Make sure you touch the
yard line with your hands before sprinting back to the start.
Vertical Power Jumps
This activity develops power and
muscle building in the legs.
Vertical power jumps involve jumping as high as you can repeatedly with
explosive power. Begin by standing upright, then slowly bend at the
knees and hips. With all your force, propel yourself vertically into
the air as high as possible. To get more out of the jump, drive your
knees towards your chest when leaping. Do not rest between jumps.
Instead, transition into each jump immediately upon descent. Repeat 10
to 20 times for a great leg work out.
This involves jumping up onto a
large stable box approximately two
to three feet high (depending on your height). Box jumps promote power
and muscle building as the vertical power jumps do, but with a little
variation. Begin by standing at the foot of the box, about eight inches
away. Jump up onto the edge of the box, stand up straight, then jump
back down to starting position. Repeat 10 to 20 times.
The ladder drill encourages speed,
agility, coordination and leg
muscle strength. Use an imaginary ladder laid out on the ground. To
make things simpler, draw a ladder pattern on the ground with some
chalk to visualize the ladder. Begin by standing at the bottom of the
ladder with your feet shoulder width apart. Step into the first square
with your left foot first, then immediately with your right foot.
on the outside of the second square with your left foot first, then
your right foot on the other side of the square. Step back inside of
the second square with one foot at a time, then back to the outside on
the fourth square. Continue this pattern until you reach the top of the
ladder, then run in a straight line back to starting position. The key
is to make your steps as quick as possible to maximize the
effectiveness of this football fitness training drill.
Bend and Reach - The first exercise of the warm up drill is the
bend and reach. The
starting position is the hands above the head the palms are facing in,
feet shoulder width apart in the straddle stance. On count one you will
bend at the waist, slightly bending at the knees, placing the hands on
the insides of the ankles. Count two is the same as the starting
Rear Lunge - The next
exercise is the rear lunge. The starting position is the
straddle stance with the feed approximately shoulder width apart and
the hands on the hips. The fingers will be interlocked towards the
front. On count one you will take an exaggerated step back with the
left foot, Count two is the same as the starting position. Count three
is the same as count one except with the opposite foot. Count four is
the starting position.
High Jumper - The next
exercise is the high jumper. On count one you will forcefully
jump straight vertically up, on count two you will take another hop,
bringing the arms back, the feet approximately shoulder width apart
bending over slightly at the waist with the arms thrown back to the
The Rower - The next exercise is the rower.
The starting position is laying flat on
your back, feet together, toes pointing upwards, arms extended upwards
with the palms facing in. On count one, you will do a basic sit up with
the arms still being shoulder level. The feet will come in as to form a
ninety degree angle between the upper legs and the lower legs. Count
two is the same as the starting position.
Squat Bender - The next
exercise is the squat bender. On count one you will squat down
at the knees, having the arms extended straight in front of you with
the palms facing in and the fingers extended and joined. Count two is
the same as the starting position. Count three you will be bending over
at the waste placing the hands on the inside of the ankles with the
palms facing in, slightly bending the knees. And count four is the same
as the starting position.
The Windmill - The next
exercise is the windmill. The starting position is the feet
shoulder width apart with the arms extended out to the sides being
shoulder level. On count one you will take the left hand and place in
on the outside of the right foot, palm facing in with your opposite arm
sticking straight up into the air, you'll be looking to the rear. On
count two you will return back to the starting position. On count three
you will do the same as count one except in the opposite way. This time
the right hand will go towards the left foot. Count four is the same as
the starting position.
Forward Lunge - The next
exercise is the forward lunge. The starting position is the
straddle stance. On count one you will take an exaggerated step forward
bending at the knee in order to attain a good ninety degree angle with
the forward leg. The hands will remain on the hips with the fingers
extended and joined. Count two is the same as the starting position.
Count three is the same as count one just with the opposite side leg.
Count four is the same as the starting position.
Prone Row - The next exorcise is the prone
row. The starting position is lying flat
down on your stomach, your toes pointing to the rear, your head is up
not resting on the ground, your arms are extended over your head. On
count one you will begin raising the shoulder blades and the body off
of the ground. Count two is the same as the starting position.
The Vision of What Constitutes
Training Varies According to the Sport
and the Desire to Compete
Most people will
envision working out at a gym lifting weights when discussing off
ice training; however, professional sports trainers have refined
their off ice training by working with elite Olympic athletes to
maximize the time, energy, and available financial resources available.
Increasingly there are facility
constraints for the limited available ice time. It has become is a
serious problem to acquire the optimal on ice training.
Some younger athletes are using alternative
education program to be able to train, during the normal weekday school
hours, on public sessions that do not otherwise attract many
9:00 a.m. to about 2:00 p.m. Week end ice activities have little
open time expect for very early in the morning and late evening hours.
All disciplines of ice skating are
expensive sports that
require considerable physical stamina required to perform short and
longer events, plus endurance competitions that requiring performing
multiple events over the period of a few days.
There may also be sport specific
technical skills that can also be targeted in off ice
exercise/training. As a result coaches and their athletes have been
forced to use the cheaper ice that is available at late evening and
early morning hours when most people would prefer to be sleeping and
acquiring an uninterrupted 8 hours of sleep.
Don't Reinvent The Wheel
If it has been proven to be
successful for elite skaters, there is no reason that these techniques
should not be applied to training beginning through non-elite senior
event athletes. A fit body is essential participate in a full training
includes off-ice sessions to increase their strength, flexibility,
agility, and artistic skills.
It is makes
sense, economical and physical, to participate in off-ice training
sessions that augment an on-ice regime of training.
The mission of U.S.
Skating is to provide programs to
participation and achievement in
the sport of figure skating.
Pocket Physical Training Guide
Assess your fitness level with the 1–1–1 Physical Fitness
Assessment. Warm–up Exercise Drills. This guide was written in
recognition that both the quality and quantity of physical activity
recommended to the individuals using this guide is consist- ent with
current physical activity recommendations for the general public. The
fitness components of Cardiorespiratory endurance, muscular strength
and endurance, flexibility, and body composition are all inherent
within this generalized exercise prescription. This program specifies
the intensity, durat- ion, and frequency of training, and it is the
interaction of these three variables that results in improved health
and physical fitness.
Camp Workout - Woman's Day
Get into shape
with our boot camp workout! ... Amp your body with our workout exercise
and fitness workout. ... Exercise drills to whip your body into shape.
Tips Drills and Exercises.
Sport specific conditioning for gymnastics. Gymnastics requires
phenomenal strength to weight ratio. This will help get you there.
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links have been
gleaned from personal communications
public institutions and athletic
have a web presence with information concerning team
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The limited use of the
materials for education purposes is allowed providing
credit is given
for the source of the materials.