At the Workouts rack

Train for your sport

Conditioning built around how each sport is played. The lit cards on the rack are the ones these twelve use.

• Soccer3 workoutsPlayers who did the FIFA 11+ warm-up at least twice a week had about 30 percent fewer injuries, and strong hamstrings guard against the most common muscle injury in the game.
• Basketball2 workoutsA game is hundreds of short sprints, cuts and jumps, so train repeated 5 second bursts with about three times as much rest, and land every jump with your knees over your toes.
• American Football2 workouts · 6 week programA play lasts about 5 seconds and the next one starts 25 to 30 seconds later, so the work is all-out bursts repeated on that clock, backed by strong legs.
• Baseball2 workoutsHitting and throwing start in the legs and hips and turn through the trunk, and running the bases is a sprint of a few seconds, so jumps, rotation and short bursts carry over.
• Ice Hockey2 workoutsA shift is roughly 40 to 60 seconds of near all-out skating followed by a few minutes on the bench, so train hard efforts of that length with long rests, and single-leg strength for the stride.
• Cricket2 workoutsBatting and bowling are rotations driven from the legs through the trunk, and fast bowlers in particular need a strong, controlled trunk to protect the lower back.
• Rugby2 workoutsRugby is repeated sprints and collisions with short recoveries between them, so short all-out bursts and strength from your legs to your grip both carry onto the pitch.
• Australian Football2 workoutsPlayers often cover more than 12 kilometres a game with repeated sprints, and hamstring strains are the most common injury in the sport, so running intervals sit beside hamstring strength.
• Motorsport2 workoutsDrivers hold a high heart rate for an hour or more while bracing against cornering loads, so an aerobic base and a strong trunk are the parts you can train away from the car.
• Fighting3 workoutsFights are rounds of 2 to 5 minutes with a minute of rest between them, so train in rounds, with a core that holds up while you are breathing hard.
• Tennis2 workoutsMost points last under 10 seconds with roughly 1:3 work to rest, so train short footwork bursts, plus a trunk and rotator cuff that can absorb hundreds of swings.
• Golf3 workouts · 6 week programJump power and hip strength both track clubhead speed in golfers, and a stable trunk is what passes that leg drive through to the club.