Although competitive sports are fun and a good way to get exercise, they put a lot of stress and strain on the body. Therefore, when playing a competitive sport, you must get yourself into top physical shape to perform at your best. Getting in shape for your sport requires a well-rounded training routine that includes endurance, sprint work, agility, strength training and flexibility.
Step 1
Build up your endurance. Engage in moderate-intensity cardiovascular exercise for 60 to 90 minutes, five to six days a week. Exercises can include running, biking swimming or rowing.
Step 2
Perform sprinting exercises. Do these two to three times a week. Most competitive sports require instant speed. Mark off 100 yards, and time yourself sprinting this distance. Focus on cutting that time down as much as possible--for example, sprinting down the court to get back on defense after a turnover during a basketball game or sprinting down the soccer field on a through pass.
Step 3
Perform sport-specific agility exercises up to seven days a week. Agility exercises increase your footwork, quickness and coordination, improving your performance. For the sport of hockey, you can perform the "in-out" exercise. Use an agility ladder. Stand at the bottom of the ladder with your feet hip-width apart. Step into the first square with your left foot and immediately follow with your right foot. Step outside of the second square with your left foot, and quickly step outside the second square with your right foot. Step back into the third square with your left foot, followed by your right foot. Repeat this pattern quickly until you have finished the ladder.
Step 4
Build muscle. Perform total-body strength-training exercises three days a week. Exercises should include moves that are specific to the sport you are going to play. For example, baseball requires you to have a strong upper body when batting. A medicine ball figure eight is a good exercise to strengthen these muscles. Hold a medicine ball with both hands and extend your arms over your right shoulder. Bend your knee and in a continuous motion, bring the ball down in front of you like you are chopping wood, toward your left foot. Next, extend the ball up over your left shoulder, bringing it down toward your right foot. Repeat this motion.
Step 5
Stretch after every workout to increase your flexibility and range of motion and to decrease your risk for developing an injury.
Step 6
Change your eating habits. Athletes need to take in more heart-healthy calories. Consume foods such as lean meats, fresh fruits and vegetables. Athletes need plenty of protein to build and repair muscles and calcium to protect their bones.
Tips and Warnings
- Workouts should be geared toward the sport you are going to play.
- Consult with a physician before starting an exercise program.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- MedlinePlus: Sports Fitness
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