WARM-UP MUSCLES WORKED: Every muscle in the body SETS/REPS: 3 sets of 10 on each side APPLICATIONS: Fires up nervous system, raises core temperature, and increases blood flow to get the most out of the exercises starting on the next page Medicine Ball Lunge Hold a medicine ball in front of you, lift it over your head while lunging, as in photo at left, then return to the start position. Single-Leg Crossover With a light weight in your left hand, balance on your right foot. Dip into a one-legged squat as you lower the weight across your body to outside your right foot. Stand back up. Side Lateral Pull Attach an elastic band to a bar at shoulder level. Standing with the handle to your left, grab it with both hands, get into a slight squat, and pull on it as you pivot away from the bar until you've twisted 180 degrees. Ratchet back slowly; repeat.
EXERCISE 1 MUSCLES WORKED: Quads, glutes, hamstrings, calves, deltoids SETS/REPS: 1 set of 20 APPLICATIONS: Improved coordination and power transfer between lower and upper body Depth Jump with Medicine Ball Standing on a medium-high bench or box, hold a medicine ball in front of you. Hop onto the floor, sinking briefly into a squat while swinging the ball between your legs. Then immediately explode back up to throw the medicine ball up and out. Collect the ball, return to the bench, and repeat.
EXERCISE 2 MUSCLES WORKED: Quads, glutes, hamstrings, calves SETS/REPS: 3 runs APPLICATIONS: A more explosive step off the line, out of the box, or on any kind of court Sled Pull Load a weight sled with about half the weight you would squat. Set your body at a 30-degree angle to the ground and sprint 15 yards. More gyms than you'd think have weight sleds. (They look like industrial-strength Flexible Flyers with harnesses.) If your gym doesn't, you can order one for about $165 from performbetter.com. Or you can improvise by pulling a weight stack with elastic bands, as shown.
EXERCISE 3 MUSCLES WORKED: Quads, glutes SETS/REPS: 2 sets of 8 APPLICATIONS: Greater acceleration and leaping ability with less grinding and damage to your knees Box Squats with Bands Place the bench behind you. Tie elastic bands between the bar and two heavy dumbbells. Sit on the bench with your feet shoulder-width apart and the bar across the back of your shoulders. Then push up. (The bands will increase the resistance just as your quads start burning.) Lower yourself into the seated squat position and repeat.
EXERCISE 4 MUSCLES WORKED: Obliques, pecs, rotator cuffs SETS/REPS: 3 sets of 10 APPLICATIONS: Excellent for bolstering the shoulders against wear and tear Carryover With your back on a physioball and your feet propped on a bench, extend your arms out and toss a medicine ball back and forth over your body, keeping your arms straight.
EXERCISE 5 MUSCLES WORKED: Hams, core, pecs, related minor muscles SETS/REPS: Work up to 10+ APPLICATIONS: The kind of balance perfect for sports in which getting (and staying) up is key Physio-Dodgeball Once you've learned to kneel on a physioball without pinching your knees together to hold it, get a partner to do the same and play catch or dodgeball. Start by gently tossing a basketball; work up to winging a light medicine ball.
EXERCISE 6 MUSCLES WORKED: Lats, rhomboids, biceps, related muscles SETS/REPS: Until failure APPLICATIONS: Builds pulling power, which is crucial in sports from swimming to climbing Weighted Pull-Ups Luger Mark Grimmette does pull-ups with a female teammate hanging on his back. But you should start by using a dip belt to hang a 5-pound plate between your legs; increase the weight as you progress.
EXERCISE 7 MUSCLES WORKED: Neck muscles SETS/REPS: 3 30-second sets APPLICATIONS: Neck strength, an often overlooked asset that fights fatigue and helps you keep your head up on the trail or court The Neck Brace Lying on a bench with your head extended off the end, have a partner push down on your forehead with a length of towel as you try to raise your head.
EXERCISE 8 MUSCLES WORKED: Abs, erector spinae, pecs, triceps SETS/REPS: 3 sets to failure APPLICATIONS: Great for adding upper-body control and bilateral strength Physioball Push-Ups Start on your hands and knees. Place your ankles on top of a physioball (don't use your toes to grip it) with your arms extended in the push-up position. Do push-ups. Once you get the hang of that, place each hand on a medicine ball, as shown.
EXERCISE 9 MUSCLES WORKED: Obliques, shoulders SETS/REPS: 4 sets of 1 APPLICATIONS: Highly functional core strength that will put zing in your swing, throw, or shot Side Bridge Lying on your side, prop yourself up on your elbow and hold your body rigid for 30 seconds. Switch arms to complete the set. To increase the difficulty, try holding a medicine ball with your free hand, extending your arm straight up from your shoulder, as shown. Then try doing that while your elbow is resting on another medicine ball.
EXERCISE 10 MUSCLES WORKED: Abs SETS/REPS: 3 sets of 1; hold each as long as you can APPLICATIONS: Torque and back protection for twisting motions and uncorking all that power V-Ups Lying on your back with your arms stretched above your head, bring your hands and legs together above your body. Use your hips as your balance point -- not your lower back -- and keep your legs perfectly straight. If you start rolling on your back, you're doing it wrong.

By: Eric Hagerman
Photographs by: Monte Isom
(March 2006)