In my many years as a certified strength and conditioning specialist, I’ve had the opportunity to take advantage of some of the world’s finest sports performance technology and equipment.
While much of the advances in strength and conditioning equipment have dramatically improved current athlete’s strength, speed and agility, there are still basic bodyweight movement exercises that can improve an athlete’s performance. Bigger and more expensive is not always better.
This article will focus on five bodyweight resistance exercises that will train the entire body. No membership, travel or fancy equipment is needed for these exercises.
1. Push-Ups
An “oldie but a goodie.” This exercise, when performed correctly – with the elbows close to the trunk and no arching of the lower back – is a great upper body and core strengthening exercise. To build increased muscles size, perform four to five sets of 15 reps. If power is desired, more weight than your body might be needed, so a weighted vest may be used to increase the intensity of the movement. To improve power, three to four sets of five to six reps is the target. There should be total fatigue at the fifth or sixth rep. If there is not, increased intensity/weight will be needed.
2. Sidelye Up
This exercise may look easy to execute, but it is a challenge for your hip muscles. This exercise targets the hip muscles that assist in lateral speed and agility. To perform this drill, lie on one side and separate the legs from each other (about a foot). Then, only using the lower forearm that is in contact with the ground for support, lift the hip off the ground and rise up as high as possible. Then return back down to the floor in a slow, rhythmic fashion. Furthermore, maintain the one-foot distance between the legs consistent throughout the entire movement. Perform three sets of 10 reps on each side.
3. Matrix Multi-Angle Lunges
The matrix multi-angle lunge is a combination of three different lunges. This exercise will strengthen the leg muscles to help improve movements in all directions. First is a lunge to the front, then to the side and then lunge backwards as if you’re turning to chase someone. Perform six lunges in each direction for three sets. If bodyweight is too easy, grab some dumbbells or use a weight vest.
4. Single-Leg Squat
This drill will develop leg power to help improve speed on the field. Begin by standing on one leg in front of a sturdy chair then slowly lower the hips down to the seat of the chair. Gently touch the chair with the hips and then return back to the starting standing position. Attempt three sets of eight reps.
5. Tricep Chair Dips
This exercise will strengthen the triceps, which are critical in football because they assist in blocking, throwing and many other fundamental skills. In this exercise, start with your hands on the chair, knees bent and feet on the ground. Gradually lower the body down toward the floor while bending the elbows. Then, while pushing into the chair, return back to the starting position. Attempt three sets of 10 reps.
Bodyweight exercises are an excellent way to safely and effectively strengthen your muscles. Many times, being able to control one’s own bodyweight first before going to traditional weights is one of the most important foundational steps in a proper strength program.
Even though “well-adorned” workout facilities are full of equipment, do not forget the best original strength building equipment is your own body.
Pingback: Leandro Farland
Pingback: Chirurgiens esthétique Tunisie
Pingback: Chirurgie Tunisie
Pingback: Chirurgiens esthétique Tunisie
Pingback: National Chi Nan University
Pingback: Course descriptions at future university in egypt
Pingback: Academic programs
Pingback: احسن جامعه فى مصر
Pingback: مناهج ماجستير إدارة الأعمال في مصر
Pingback: برنامج التسويق بجامعة المستقبل بمصر
Pingback: Future University Egypt business programs
Pingback: Professional ethics
Pingback: الاستقلال الفكري
Pingback: Department of Pharmacology
Pingback: كلمة عميد كلية الصيدلة بجامعة المستقبل
Pingback: GPA Calculation
Pingback: Pediatric dentistry master's program
Pingback: Oral health education
Pingback: Petroleum Engineering
Pingback: Technical Writer
Pingback: future unversity in egypt news
Pingback: human-development
Pingback: الصيدلانيات والتكنولوجيا الصيدلانية
Pingback: Application deadlines for future university
Pingback: future University application form
Pingback: MIS research
Pingback: وظائف خريجي ماجستير إدارة الأعمال في مصر
Pingback: ما هو افضل تخصص في ادارة الاعمال
Pingback: Letters of recommendation for future university
Pingback: Educational Activities for pharmacy students at future university
Pingback: Pharmaceutics and Pharmaceutical Technology
Pingback: Global Impact
Pingback: https://www.kooky.domains/post/decentralized-nature-of-web3-domains
Pingback: الإرشاد الاكاديمي
Pingback: كلية الاقتصاد والعلوم السياسية
Pingback: International Relations
Pingback: how can pharmacy students at future university manage COVID-Crisis
Pingback: دكتور اسنان شاطر
Pingback: The speech of the Dean of the College of Engineering to welcome the students of the college
Pingback: متطلبات التخرج
Pingback: Academic Honesty Policy
Pingback: best university in egypt
Pingback: community responsibility
Pingback: celebrates the New Year
Pingback: Pharmacy's PHD
Pingback: Business administration program Egypt
Pingback: Executive MBA program in Cairo
Pingback: علم العقاقير والسموم
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: Maillot de football
Pingback: SEOSolutionVIP Fiverr
Pingback: SEOSolutionVIP Fiverr
Pingback: SEOSolutionVIP Fiverr
Pingback: SEOSolutionVIP Fiverr
Pingback: strisce led soffitto camera da letto
Pingback: parcours d obstacle
Pingback: structure ninja warrior
Pingback: parcours musculation exterieur
Pingback: glucofort
Pingback: Fiverr Earn
Pingback: Fiverr Earn
Pingback: Fiverr Earn
Pingback: Fiverr Earn
Pingback: Fiverr Earn
Pingback: striscia led compra online
Pingback: syarat daftar syarikat sdn bhd ssm
Pingback: fiverrearn.com
Pingback: ikaria lean belly juice buy
Pingback: Freight Broker
Pingback: clothes manufacturing
Pingback: fiverrearn.com
Pingback: french bulldog
Pingback: fiverrearn.com
Pingback: female french bulldog
Pingback: french bulldogs in california for sale
Pingback: boston terrier vs french bulldog
Pingback: exotic bullies
Pingback: morkie poo
Pingback: jute rugs
Pingback: YouTube SEO
Pingback: Digital Marketing
Pingback: Short-term Piano Storage
Pingback: Top university in Egypt
Pingback: Top university in Egypt
Pingback: Best university in Egypt
Pingback: Best university in Egypt
Pingback: golf cart rentals isla mujeres mexico
Pingback: isla mujeres vacation rental
Pingback: ciro’s golf cart rental isla mujeres
Pingback: lilac merle french bulldog
Pingback: mini frenchie for sale
Pingback: french bulldog puppies
Pingback: cream french bulldog
Pingback: crypto news
Pingback: bikini
Pingback: micro frenchie for sale
Pingback: teacup french bulldog for sale
Pingback: french bulldog for sale tx
Pingback: Personalised friendship bracelets
Pingback: best deals
Pingback: future university
Pingback: future university
Pingback: future university
Pingback: alpha bucket hat
Pingback: seo company charleston
Pingback: Fiverr
Pingback: fue
Pingback: golf cart rental isla mujeres
Pingback: transportation from cancun to isla mujeres
Pingback: french bulldog puppies
Pingback: lean six sigma
Pingback: french Bulldog sale houston
Pingback: Piano disposal services
Pingback: Piano maintenance
Pingback: FUE
Pingback: FUE
Pingback: FUE
Pingback: Packing and unpacking
Pingback: Organized moving
Pingback: activate.bestbuy.accountonline.com account
Pingback: Future University business programs
Pingback: Classic Books 500
Pingback: FiverrEarn
Pingback: Sell Unwanted items online
Pingback: FiverrEarn
Pingback: Speaker
Pingback: Media
Pingback: Start porn Australia
Pingback: pupuk cair terbaik
Pingback: pupuk anorganik cair
Pingback: partners
Pingback: gluconite where to buy
Pingback: neurodrine supplement
Pingback: IMMIGRATION CONSULTANTS IN THIRUVALLA
Pingback: ما هي أقسام كلية الصيدلة
Pingback: FiverrEarn
Pingback: french bulldog texas
Pingback: french bulldog austin
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: cinematic street lightroom presets
Pingback: education
Pingback: Private University Yemen
Pingback: Scientific Research
Pingback: Kuliah Termurah
Pingback: FiverrEarn
Pingback: FiverrEarn
Pingback: Generator Repair near me Yorkshire
Pingback: sonovive scam or legit
Pingback: cheap sex cams
Pingback: fullersears.com
Pingback: fullersears.com
Pingback: fullersears.com
Pingback: frt trigger
Pingback: laundry service
Pingback: 늑대닷컴
Pingback: Trik menang slot online
Pingback: OnePeace Live Action AMV
Pingback: nangs delivery sydney
Pingback: superslot
Pingback: SEO services Singapore
Pingback: allgame
Pingback: 918kiss
Pingback: หวย24
Pingback: Skincare trends
Pingback: french bulldog with clothes
Pingback: pg slot
Pingback: leak detection london
Pingback: artificial intelligence attorney
Pingback: cybersécurité
Pingback: daftar situs slot online terpercaya
Pingback: Relationship Therapy in London
Pingback: resorts in the catskills new york
Pingback: resort lake placid
Pingback: 300 win mag ammo
Pingback: ozempic
Pingback: sicarios madrid
Pingback: SaaS Legal Services
Pingback: catégories de logiciels malveillants
Pingback: catégorie de logiciels malveillants malware
Pingback: signaler un mail frauduleux
Pingback: FÜHRERSCHEIN ÖSTERREICH
Pingback: Nangs delivery sydney
Pingback: nangs sydney
Pingback: read more
Pingback: itsmasum.com
Pingback: itsmasum.com
Pingback: talk to stranger
Pingback: omegle kids
Pingback: 321chat
Pingback: chatwi
Pingback: itsmasum.com
Pingback: itsmasum.com
Pingback: itsmasum.com
Pingback: joker gaming