Sports training doesn’t stop in the winter, not even during a pandemic. With gyms closed and practices canceled, athletes are finding creative ways to workout during lockdown. Good at-home strength training programs will make all the difference when you get back on the court or field. Fortunately, there are many ways to workout with minimal space and equipment.
How do I continue sports training from home?
Bodyweight exercises such as push-ups, burpees, and squats take little space and no equipment. A few additional items, such as resistance bands, boost your at-home workout. A personal trainer can design a home exercise program that works for you.
Bodyweight Exercises for At-home Strength Training
Your sports performance doesn’t need to suffer just because you don’t have a home gym. Your body and the floor is all you need for building strength. The basic principle is simple—working against resistance builds muscle, whether from barbells or your own weight. In fact, bodyweight training is possibly the oldest form of exercise. People have used their bodies and gravity as a form of resistance since the dawn of time. Since all you need is yourself, you can exercise anytime, anywhere.
To start, warm up with stretches and some light cardio such as jumping jacks or running in place. Perform sets to target the specific muscle groups that need strengthening. For example, push-ups for the arms, planks for abs, squats and lunges for legs. The program that works best for you depends on the specifics of your body and sport.
Add an extra boost to your at-home strength training with resistance bands. These simple simople training tools are impressively flexible—pun intended. A single band gives you a wide range of exercises without the cost and bulk of home gyms. You can work all the same muscle groups as you would with free weights or machines at the gym.
Secure the band to the top of a door frame to do tricep pushdowns. Stand on one end and pull upward for bicep curls. Bands have the added benefit of resistance in the upward, or positive motion, and the controlling tension in the downward motions. These are also termed concentric and eccentric contractions. Barbells provide similar work, but are not quite as versatile as bands. In this covid era, it may be more difficult to purchase barbells if you do not have any. Bands are readily available online at various sources. A physical therapist can design individualized workouts that suit your needs. Contact us.
Elite Athlete Performance Plan
At Churchill Orthopedic Rehabilitation, we offer in person and telehealth sessions with personalized programs. Come back from lockdown game ready with an Elite Athlete Performance Plan designed just for you. Request a video session today.