Exercise

Sports applicable

Sports specific value (Why?)

Split squat with the front foot on a medicine ball, power clean,  push jerk

Field sports, jumping events, running

Increases proprioceptive ability; improves balance and strength; can reduce injury by preparing legs for uneven surfaces.

Box step-up and  medicine ball toss while standing on one leg

Football, basketball

Develops lower and upper body strength and promotes positive weight transfer and balance.

Sprint arm action with light dumbbells

Running

Develops power and helps correct arm drive

Lunges/step-up drives

Running

Running uses one leg at a time, weight training with one leg at a time will have a greater training transfer.

Tricep pushdown, reverse curl, close grip bench press

Ball dribbling and passing

Increase strength

Lat pulldown, lateral raise, lunge

Free style swimming

Increase upper and lower body strength (high reps with low weight increases endurance; low reps with higher weight increases hypertrophy).

Pullover, overhead tricep extension, shoulder internal and external rotation with band

Throwing/ pitching

The band uses a quick eccentric stretch of the involved muscles to facilitate a concentric contraction of the same muscles.

Push-ups on swissball or weight shifting on swissball

Throwing/ pitching, tennis, rowing

Weight shifting on unstable surface facilitates contraction of the muscles involved.  Goal is to maintain dynamic stability.