2. Lunge for Longevity
Another great way to build leg strength and incorporate cardio is the walking lunge. Walking lunges are a little more difficult than basic lunges, but the added movement will also strengthen your core and stabilizers.
- Start with 5 to 10-pound dumbbells (or kettlebells) in each hand with palms facing your legs. Stand with your feet hip-width apart, & add a slight bend to your knees.
- Keep your eyes forward, so your neck remains neutral.
- Tighten your stomach, & take a step forward to land with your heel first.
- With your forward foot firmly gripping the ground, lower your hips until your back knee is 1-2 inches off the floor. Maintain your weight evenly over your entire front foot. The back foot will rest on the ball of your foot with your heel lifted.
- Keep your shoulders over your hips, & pause for a breath while your body is lowered.
- While keeping your chest high, use your front foot to evenly grip the ground and activate your glute & quad to push yourself to return to standing with legs returning to a hip-width position.
- Repeat with the next step forward. Work up to 3 sets of 10- 15 repetitions on each side. Do not increase weight if you cannot maintain good technique.
If you are just getting started with seasonal strength training, start with stationary lunges, or one-leg stationary lunges with a weight bench or kitchen chair.
Remember: injuries before the season are NOT allowed, so always make sure to warm up slowly, practice good form, and know your limits. If something hurts, it’s time to take a break.
“The way I usually know I’ve set the right goal is when it seems impossible, but at the same time, it’s giving me a sense of crazed excitement just to think about the possibility of achieving it.”
— Tony Robbins, international speaker & bestselling author
3. Monkey Around
After your weight training sessions, get outside and try this deceptively difficult move at your local park or playground. This exercise will improve your grip and strengthen the micro muscles around your shoulders, elbows, and wrists. Practice a passive hang daily to stay in the game — while having fun:
- Visit your local park’s monkey bars, or simply use a chin-up bar at home or at the gym.
- Grab the horizontal bar and hang for a count of 30 seconds.
- Try to keep your body as still as possible. No swinging — just a simple hang.
- After 30 seconds, drop & rest for 60 seconds. Repeat the 30-second hold & 1-minute rest 4 times.
Beginners can start by hanging for 10 seconds, but should work up to 30 seconds. Once you complete a 30-second hang, drop and repeat until you are able to complete 4, 30-second sets. We guarantee your racket will never leave your grip after mastering this exercise.