937-243-8896

There are a variety of different muscles and movements that all sports generally use, and these are the perfect place to start when it comes to getting a functionally athletic body that “shows and goes.”

​

The most common movements that can you can replicate in a gym or exercise setting include:

​

Jumps – Feet leaving the ground and jumping into the air, such as a rebound in basketball. Exercises include box jumps, bounds, skips, hurdles, side-to-side jumps.

​

Slams – Throwing something towards the ground very hard, such as a tennis serve. Exercises include medicine ball slams, tire sledgehammer swings, elastic band fast pulls.

​

Twists – Turning the body, such as a baseball swing. Exercises include medicine ball side throws, cable torso twists, side planks, carioca shuffles.

​

Throws – Throwing an object overhand, such as an inbound throw in soccer. Exercises include medicine ball overhead throws, cable wood choppers.

​

Tosses – Propelling an object underhand, such as a softball pitch. Exercises include underhand medicine ball toss, tire flip.

​

Lifts – Lifting an object off the ground, such as a log throw. Exercises include deadlift, sumo deadlift, medicine ball “cannonball” throws.

​

Changes of Direction – faking and cutting in football. Exercises include cone drills, shuffles, mirror drills, ladder drills.

​

Double Leg Strength – Pushing with both legs, such as a rugby scrum. Exercises include front, back, or overhead squats.

​

Single Leg Strength – Pushing with one leg, such as running, hiking, or a basketball layup. Exercises include single leg squat, split squat, step-ups, lunges.

​

Vertical Pulling – Pulling from overhead, such as rock climbing, gymnastics, or swimming. Exercises include pull-ups or lat pull-downs.

​

Horizontal Pulling – Pulling to the midline of the body, such as rowing. Exercises include barbell rows, seated rows, single arm dumbbell rows.

​

Vertical Pushing – Pushing to overhead, such as swimming or throwing. Exercises include overhead dumbbell or barbell presses, handstand push-ups, dips.

​

Horizontal Pushing – Pushing in front of the body, such as football blocking. Exercises include bench presses, incline presses, push-ups.

​

Core Flexing – Flexing the abs, such as following through after a tennis serve. Exercises include hanging leg raises, crunch and sit-up variations, V-ups, rollouts, planks.

​

Work – Moving the body, such as running, sprinting, rowing, or cycling. Exercises include treadmill, bike, row machine, elliptical, sled pushes, sled pulls.

​

If you put these into your weekly practice, you will find yourself improving way beyond other athletes around you that are not working their bodies in this manner. Yet, it is important to have a trainer to help you understand correct posture, poundage and other qualities of the best of athletes. Call Clark Gadd Fitness today at 937-243-8896.

​