fitnessandfood

As a swimmer at university, we had to endure a grueling winter training schedule that included cross-training with the football coach (we called it ‘dry land’ training).  This was intended to increase strength, stamina, and overall fitness, but its most immediate result was the inability to walk up stairs or roll out of bed in the morning without intense pain.  Good pain though, the kind that reminds you of muscles you nearly forgot about.

The football coach would take us through series of plyometrics, exercises that alternated short bursts of speed and strength followed by short rest periods.  These exercises can be performed with minimal equipment, and are perfect for home training.  All you need is an empty outdoor space and some natural props such as stumps, benches and railings.  The following are some good basics exercises to get you going and get that heart rate up.

Two footed ankle hop

Keeping your feet together and trying to remain in place, hope up and down using only your ankles and calves. Concentrate on getting as high as you can without compromising your movement and exploding off the ground as soon as you land.

Side to side ankle hop

Similar to the ankle hops above, but instead of remaining in place jump 2-3 feet side to side.

Stump Jumps 

Like the name suggests, this involves finding a stump, bench or box that is about knee height.  Stand facing the stump about six inches away and, keeping your feet together, jump up onto the stump.  Jump back lightly, bending the knees to protect the joints, and repeat as many times as you can.  An advanced version would be one-legged stump jumps.

Clap Pushups

Begin in push-up position, the back straight and the arms and legs engaged and strong.  As you push-up, explode off the ground and clap your hands before returning, repeating as many times as possible.  If you are unable to do this version, try clap push-ups from the knees initially.

Sprints

Sprints of all kinds are wonderful for cardiovascular health and muscle strength.  Using a park or playground, or designting start and finish lines with cones or other markers, set up a course that has three equidistant markers about 50 yards apart.  From the starting line sprint towards the first marker, turn and run back to the start, immediate turn and run to the second marker, back to the start, and then to the third marker and back again.  Rest and repeat, or, if you are able, turn this into a pyramid sprint and work your way back to the first marker in the same manner as you worked up to the third.  This will really get your blood pumping!

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