Get Ready for Fall Sports
The fall sports season is just around the corner! That means it’s time to start conditioning and training before official practices start. Before athletes can dive into sport-specific speed, skill, and power training, focusing on regaining full-body strength is beneficial. Having a strong foundation is prudent for skill improvement, injury prevention, and improving overall fitness.
To help, we’ve put together a few at-home workouts for fall sports. These strength and conditioning pre-season workouts are designed so athletes can “work smarter” and come into their first practice ready to rock.
Although these workouts are great for traditional fall sports like volleyball, football, soccer, cross country, golf, and hockey, these conditioning exercises could be used across any sport to build up cardiovascular endurance, strength, coordination, and balance.
The Workout
Below is an excellent pre-season at-home workout for fall sports like volleyball, football, soccer, cross country, golf, and hockey. These conditioning exercises could be used across any sport to build up cardiovascular endurance, strength, coordination, and balance.
This is an interval-based workout! You will work for 30 seconds for each exercise, back-to-back with no break. Once you complete all 4 exercises in 2 minutes, take a 60-second break. Repeat this 5 times for an intense and efficient 15-minute full-body workout! If you’re still feeling strong, add the second interval session for a power-packed 30-minute workout!
Equipment Needed for at-home workout for fall sports:
Equipment for bonus second interval workout:
Fall Sports Workout – Interval 1
Bump and Shuffle with SMART Medicine Ball (30 seconds):
Put your body into a wide squat position and hold the SMART Medicine Ball in both hands in front of you at hip level. Keeping your upper body aligned, shuffle to your left, stop, and then raise the medicine ball over your head, hands above your shoulders.
Broad Jump SMART Medicine Ball Burpees with a Zig Zag Return (30 seconds):
Start in a wide squat position and hold a SMART Medicine Ball in your hands at hip position. Jump forward as far as you can while raising the medicine ball in the air. Next, put the medicine ball on the ground and hop your legs back into plank position, while holding yourself steady on the ball. Jump forward and return to a standing position. Then, zig-zag backwards until you reach the starting position, touching the medicine ball to the hip of the grounded leg, and alternating as you go.
Skaters with Pendulum SMART Medicine Ball Side Swings (30 seconds):
Start in a standing position, feet under hips, holding the SMART Medicine Ball in front of you. Leap onto one foot and swing the medicine ball in the same direction as the leap. Leap to the other foot, with the medicine ball following, allowing the ball swing to mimic a pendulum.
V-Up SMART Medicine Ball Kick Touches (30 seconds):
In a seating position, raise your legs up into the air, making a “V” with your body, while keeping your upper body aligned and holding a SMART Medicine Ball over your legs. Scissor your legs up, one at a time, and touch the medicine ball to your leg.
REST for 60 seconds and repeat 5 times for a power-packed 15-minute workout!
Fall Sports Workout – Interval 2
Side Shuffle with 180 Rotational Turns and SMART Medicine Ball Chest Press (30 seconds):
Start in a wide-leg position, knees bent, holding SMART Medicine Ball at chest position. Shuffle to the side and press the ball straight out and back. Holding the medicine ball to your chest, jump your body in a complete 180 turn, sticking the landing. Press the ball straight out and back again. Return the 180, and shuffle back. Repeat.
Explosive Jump Squat with Overhead Press with SMART Medicine Ball (30 seconds):
Starting with feet outside of hips, hold the SMART Medicine Ball at chest level. Push your bottom back and down, knees behind your toes. Explode up in a jump and push the medicine ball straight up in the air. Land softly, repeat.
High Knees with Rotational SMART Medicine Ball Knee Touches (30 seconds):
Standing with feet outside of hips and holding a SMART Medicine Ball just below chest level, bring one knee up, and then the other, rotating the upper body to tap the medicine ball on each elevated knee. Repeat.
Sumo Squat Drop with Heel Lift (30 seconds):
Push your bottom back and hold the SMART Medicine Ball at chest level. Touch the medicine ball to the ground (or close) while you are holding the squat. Return the medicine ball to the chest while maintaining the low, wide squat. Lift one heel, then the other. Repeat sequence.
Also Try:
- Hill Sprints with Kettlebell Sandbags
- Agility Ladder Heisman
- Resistance Band Runs
- Squats with SMART Strength Band
- Weighted Jump Rope
“Train smarter, not harder” is advice most of you have heard, but what does it really mean? Does it contradict the old saying “no pain, no gain?” Is more really better? A physically challenging workout routine can be rewarding and exhilarating, but over-training can be draining and exhausting on both the body and the mind. All workouts should have a purpose! Achieving specific fitness goals often requires athletes or gym-goers to “train harder.” So, what exactly does “harder” mean…frequency or intensity? Training too often can lead to burnout or risk of injury, but increasing the intensity over time can lead to amazing results. The moral of the story is quality over quantity. Be “smart” by selecting quality workouts that will keep exercising fresh, challenging, and keep your body full of endorphins.
Train Smarter, Not Harder
The concept of “train smarter, not harder” is now starting to make sense. Choosing cross-training exercises that push fitness goals and objectives to the forefront is the best way to achieve the desired results. Here are a few “train smarter” tips to keep you motivated and keep the endorphins high:
- Allow for Recovery: Allow yourself some rest days to encourage muscles to repair and restore. If you are training correctly, workouts should be intense, difficult, and “hard enough” that you will want to give yourself that recovery time. Professional athletes often emphasize the importance of rest days in a training program, as it is essential for the nervous system to recuperate.
- Hydration: Hydrate, hydrate, hydrate! That means drink plenty of water with minimal sports performance beverages. Maintaining hydration is crucial for optimal athletic performance and helps regulate heart rate during workouts.
- Cross-Training: Cross-train to keep exercises balanced with a blend of cardio, strength, flexibility, and sport-specific skills for overall health, fitness, and sports performance. It’s good for the body and good for the soul! A Smart Trainer Bag is a handy, portable package of gear that enables you to take various cross-training equipment wherever you go. Incorporate exercises like agility drills and ladder drills to improve reaction time and coordination.
- Listen to Your Body: Listen to your body and follow its advice. Training is all about working with your body in its present state. It can vary from day to day or week to week. Different sports and individual needs require tailored approaches, so adapt your workout routine accordingly.
Exercising or training with a plan emphasizing quality versus quantity is critical to protecting your body and achieving your fitness and health goals. Keep these tips in mind and put them into practice.
Enhancing Your Training
To achieve the best results, incorporating a variety of exercises is key. Integrating strength training, resistance training, and functional training can lead to significant strength gains and improvements in athletic performance. This type of training is suitable for individuals at all fitness levels, from college athletes to those just beginning their fitness journey.
For those aiming to increase muscle mass, compound movements like front squats and bench presses are effective. These exercises target major muscle groups and are a great way to enhance muscular strength. Incorporating heavy weights and lighter weights into your routine can help cater to different goals, whether it’s building lean physiques or improving cardiovascular endurance.
High-intensity interval training (HIIT workouts) and plyometric exercises, such as box jumps and medicine ball throws, are excellent for developing explosive power and improving reaction time. These exercises are beneficial for soccer players, basketball players, and other athletes who rely on rapid movement and high speeds.
Nutrition and Recovery: Achieving your main goal requires more than just the right training methods; a balanced nutrition plan and proper recovery are essential. Consuming adequate protein helps repair muscle tissue, while carbohydrates provide the energy needed for intense training sessions. Adequate rest and a well-designed training program ensure that you’re on the path to reaching new heights.
Expert Advice
Working with expert coaches and personal trainers can be helpful in designing an athlete workout plan tailored to your specific needs. Whether you’re aiming for weight loss, improving performance in different sports, or just maintaining overall health, having guidance from professionals can elevate your training to the highest level.
Incorporating agility drills, single-leg squats, and power exercises like Olympic lifts can offer a competitive edge. These exercises improve agility, balance, and coordination, essential for athletes across different sports. For high school athletes and those aspiring to become soccer stars, such training is crucial.
By incorporating a variety of training methods—such as strength training, resistance training, and functional training—you can ensure that your workouts remain effective and engaging. Whether you’re a fall sports athlete or someone just starting on their fitness journey, these workouts cater to different fitness levels and specific goals, from building muscle mass to improving cardiovascular endurance. Remember to listen to your body, stay hydrated, and allow for adequate recovery time to minimize the risk of injury and maximize your performance.
