Sport-specific training includes exercises that improve balance and agility and can train muscles in ways that cardio machines can’t. Today you’ll brush up on drills such as line sprints, figure eights with a basketball, squat thrusts and soccer-ball dribbling.
Total calories burned for the day: 517
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High Knees/Squat Thrusts (approximately 10 minutes)
Run in place as fast as you can with high knees for two minutes. Stop, squat to the ground with your hands by your feet and thrust your legs out behind you so you’re in a push-up position. Return to the squat position and then the standing position. Do this 15 times. Repeat running, squatting and thrusting five times.
Calories burned by a 140-pound woman: 116
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Soccer Dribbling (10 minutes)
Kick a soccer ball back and forth from foot to foot while walking, then jogging. Move up and down the field. If possible, run forward in an S-pattern with the ball. No soccer ball?
Line Sprints (20 minutes)
Find a tennis or a basketball court or make your own lines on a field (six lines spaced 6 yards apart). Start at the first line and run to the next nearest line. Bend down and touch it, then run back to your starting mark. Touch that line, sprint to the second line, touch it and sprint back to the start. Repeat this process until you’ve touched all the lines. Take a 1–2-minute rest after completing each set of sprints. For your second set, run to the first line, stop, then run backward to the starting point. Repeat this sequence for all lines. Repeat the drills for the suggested time.
Calories burned by a 140-pound woman: 286.
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Figure Eights With a Ball (5 minutes)
In a plié-squat position, pass the basketball from hand to hand, moving it around and through your legs in a figure-eight motion.
Calories burned by a 140-pound woman: 30.
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