Adding certain types of strength training to your cardio workouts can have a direct and positive impact on the course or court.

Summer Sports Camp

Joli Guenther, MSSW, NASM-CPT

Getting Started

Here are a couple of programs that integrate the key movements and demands of your favorite sport. Complete each workout 2-3 times per week with at least one day between of rest between workouts. Warm up for 5-10 minutes.

Workout 1: Tennis

• Step forward onto right foot bending both knees, lifting left heel.
• Straighten legs.
• Repeat 20 times each side.

• Kneeling on the ground, tighten your abdomen, removing bend from hips.
• Hold position or complete a push up.
• Continue for one minute.
• Rest 30 seconds.
• Repeat three times.

• Jump forward landing with knees soft.
• Repeat six times.
• Progression: Add jumps to right and left, three times each side.

• With legs wide, hop to the right foot while lifting the left foot to opposite calf, repeat to opposite side imitating a quick skating motion.
• Continue one minute, jog in place one minute.
• Repeat three times.
• Progression: Use arms to mimic the swing of a racquet.

• 20-30 minutes using the intervals setting on your treadmill or elliptical.

Workout 2: Golf

• Holding right arm overhead, lift right foot and squat on left leg.
• Reach right arm toward bent left knee.
• Return to start.
• Complete 2 sets of 20 reps on each side.

• On hands and knees, raise right arm.
• Hold 4 seconds, return to start.
• Complete 2 sets of 20 reps on each side.
• Progression: Lift and straighten left leg and right arm together.

• With spine on the floor, knees bent, and heels near buttocks, push pelvis upwards using legs and buttocks.
• Hold 30 seconds.
• Release.
• Repeat.

• 20-30 minutes using the hills setting on your treadmill or elliptical.