Top 5 Exercises To Improve Your Running
In order to be a professional ballplayer, you need to be athletically one point. People often focus their training on strength and stamina, but ballplayers also have to be incredible runners. On average a player runs 2.55 miles during a game, which is twice as much as the average of a football player. These five exercises are designed to improve your speed and endurance, which can be crucial during those last minutes of the game where you sometimes have to outrun the clock in order to score the winning point.
Walking Lunges
1. Stand straight with both your feet at hip distance apart. Take a large step forward with your right foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
2. Push your left foot (back foot) off the floor so the left knee lifts up and you land with your left foot in front in the same bent knee position. Now push off the right foot, lifting the right knee, and land with right foot in front, same body position.
3. Continue to “walk” your lunge forward as far as you can go, then turn around and walk back.
Knee Hugs
1. lye down on your back with your legs straight and your arms outstretched behind your head.
2. Bent your knees and toes of the matt and simultaneously exhale, as you contract your midsection and bring your chest to your thighs.
3. Hug your knees and focus on pulling yourself together. (Only your butt should remain on the floor at this point)
4. Inhale as you return to your starting position, but do not let your feet touch the floor.
Butt Kicks
1. Stand up straight with your feet at shoulder-width apart and face forward.
2. Kick your feet up till the heels touch your glutes and simultaneously pump your arms.
3. Repeat switching feet for 2 or 3 30 seconds to 1-minute sets.
Lateral Lunches
1. Step to the right from a standing position, flattening your foot and keeping your toes pointed straight ahead.
2. Squat onto your right leg, keeping the left leg straight and the weight on your right foot. Hold the position for two seconds, return to the standing position and repeat the same movement with your left leg.
Straight leg kicks
1. Position yourself in a comfortable stand.
2. Fully extend one arm at shoulder height, while keeping your hand open and your palm and fingers facing the ground.
3. Lift the opposite leg as the extended arm, straightforward in a swift kicking motion.
4. Repeat this motion for 10 to 12 times.
5. Switch extended leg and arm and repeat the movement.
