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Resident Experts Column - August 2006
Exercises to Keep You Strong
and Powerful This Winter

For many of us, Winter means trying to find a place indoors to workout to get in shape for the upcoming spring and summer seasons. If finding a place to workout is tough, have no fear, you can still get strong and powerful with these exercises.

1. Underhand ball throw for distance: Grab a basketball, soccer ball, light medicine ball with both hands on the side. Sit down as if you are going to sit in a chair with the spine straight and hold the ball between your knees. Jump forward and throw the ball as far as possible. If in a small indoor facility, throwing against a wall can be done. Have a partner throw or roll the ball back and repeat for 4-6 repetitions, 2-4 sets with 2 minutes rest between sets. Focus on bringing the hips forward to throw the ball, instead of bending from the hips. By focusing on jumping forward, you should have good technique for this throw.

2. Walking lunge: The walking lunge is a great exercise for building leg strength and speed. Take a large step forward and slowly lower your back knee to the ground. There should be 90-degree angles in both ankles, both knees, and a straight spine. Hold for a 1 count and lift and step for the next rep. Start with body weight only and gradually add weight.

3. Pushups: Very few athletes of any level can do a lot of pushups with good form. If you can’t do any pushups, start by doing them on your knees and only lowering yourself to the ground slowly. After 2-3 weeks, try to do as many as you can, if only a few. Each workout, try to add one more than the workout before.

4. Pull ups: Pull ups or chin ups, are a great exercise to improve upper body strength. With palms facing or away, lift yourself so the chin is over the bar and slowly lower. If you have no bar, you can find one at a sporting goods store that attaches in a doorway (I still have one from when I was 12!).

Roger White BS, CSCS
Owner of Sport X Training
www.SportXTraining.com
Author of Developing Youth Speed
www.DevelopingYouthSpeed.com