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1.) Download the home strength training workout and aerobic training suggestions. Athletes should strive to have 3 strength and 3 aerobic workouts each week through practices, games, home workouts, and other sporting activities. 2.) Download the Exercise Guide to expand or change up your home workout. Have a parent show you how to properly perform each exercise. If you have a question...ASK IT! 3.) Try and have a recovery shake/drink before, during, and after your workouts. These should have at least a 4:1 carb to protein ratio. Check out the fitness blog for more details. 5.) Make sure you're following a healthy diet and getting proper rest. Remember that muscles are made in the kitchen and while sleeping...not just in the gym. 6.) Most of these exercises do not require any weights. If you feel comfortable doing the exercises with small hand weights, feel free. Make sure that it's ok with your parents, and don't EVER use too much weight. 7.) Remember to follow a diet similar to the daily suggested meal plan EXCEPT on tournament days. When competing all day, it's necessary to focus on replenishing lost energy from playing. Eat foods that give your body a 2:1 or 3:1 carbohydrate to protein ratio. |