With summer ramping up, and the off-season in full swing, it’s the perfect time to ramp up your fitness training for next season. But the allure of drinks on the dock or patio, and vacations and weekends away can make the prospect of hitting the gym seem daunting.
Luckily, there are a number of great exercises you can do at home to keep yourself fit for next season. Here are three of them.
A foam roller is an excellent piece of equipment for an at-home workout. While there are a variety of exercises you can do, the one we’re going to recommend is this one using your bottom and glutes. First sit on the roller so that your body is perpendicular to it. Then cross your left leg over your right knee. You’ll know you’re doing it right when you feel some pressure in your glutes. Supporting yourself with your arms, roll back and forth on the roller. Do it as long as you can, and then switch your legs and repeat. You’re aiming to roll both sides, one at a time, for about 3-5 minutes.
The great thing about this lower body exercise is that it requires no equipment – all you need is a little space! Begin by taking one big step forward (don’t try to go as big as you can!) Next lower your hips towards the ground until both your front and back knees are at 90-degree angles. At this point, push off your back leg and continue the motion forward. Make sure you don’t let your back knee rest on the ground, and try to have a slight forward lean so that your centre of gravity keeps pulling you forward. Do this 60 seconds on, 60 seconds off, for about 3-5 rounds.
The great thing about dumbbell exercises is that the weights are affordable and can easily be stored away when you’re not using them. To get started, hold a dumbbell in each hand and set up as if you were doing a deadlift – your feet hip-width apart, and your lower back in its natural arch. Quickly straighten your knees and hips, and then pull the dumbbell straight up in front of you until you reach chest level. Now quickly flip your wrist up to face the ceiling and extend your arm straight overhead. Reverse the motion and return the weight to the floor. That’s one rep. Perform three sets of 4 – 6 reps on both arms.
The warm weather can make us not want to do anything that resembles work, but with just a little time at home with some inexpensive equipment, you can do some simple exercises that will make a big difference in how you play. So get sweating this off-season!