Encyclopedia of Sports Fitness Nutrition by Liz Applegate Ph.D

Author:Liz Applegate, Ph.D.
Language: eng
Format: epub
Published: 2018-07-15T16:00:00+00:00

Your Preseason Program

You can take aerobics classes year-round, so there’s truly no “off-season.” However, you can still train your body to perform better during these classes and reduce your injury risk with the following drill. Because many of these classes, particularly kick-boxing and boot-camp-style ones involve a series of quick movements, you’ll benefit from a training program that helps you to hone your reaction time. The faster your reaction time, the faster you’ll drop and give the instructor 10 push-ups when prompted.

You can boost your reaction time by trying this drill with a partner. Stand and hold a large fitness ball in front of your body at torso level. Ask your partner to stand facing you and to whack your fitness ball with an open palm from various directions. This sounds simple, but you’ll find that you must work numerous abdominal muscles—as well as your brain—to continue to hold on to the ball as your partner comes at it from all directions.

Once you get the hang of this drill, increase the difficulty by trying it with your eyes closed. You can also try other drills by asking a partner or two to toss large fitness balls or small heavy balls at you from all directions. Make sure to do this in a large room or outside—you don’t want to break anything.

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