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It's time to get strong. Being in shape can help you become the athlete you've always wanted to be! Learn some basic fundamentals at our multi-sport camp in Kent Hills, Maine!
First, build up your cardio endurance level. Many sports involve running to an extent, so why not get your body ready for the physical conditions of the game? Some possible ways to do this are running for distance, running sprints, or even having a solid workout session on a cardio machine inside.
Next, build your strength. Resistance training is beneficial because it builds a stronger body and can also prevent injury. Start with body weight exercises first, which includes push-ups, pull-ups, sit-ups, squats, etc. Once you have mastered these and are ready for a new challenge, move up to resistance training. Start with a lighter weight and do exercises like what we did in class, such as shoulder press, bicep curls, or even a lat-pull down machine.
After that, focus on your core. All of you became so much stronger, especially when doing planks, so I encourage you to not lose the results you have and to continue to become stronger. Do planking sets! Do a 30-second plank followed by a 30-second rest or if you’re feeling good, try going for a 1-minute plank followed by 30-second rest. Do several sets. Other course exercises include GHD sit-ups, crunches, bicycle crunches, toe touches, Russian twists, etc.
One aspect of fitness that is sometimes overlooked is flexibility. Start your work-outs with a general warm-up and dynamic stretching, which are the kinds of warm-ups we did on the turf before having an outdoor activity, such as the walking knee-hugs, lunges, quadriceps stretches. After your sport or work-out is over, then do static stretching, which is when you are holding a stretch for 15-30 seconds, such as when you sit on the floor with your legs out in front of you and reach for your toes.
Lastly, change up your work-out routines often. If you only ever do the things that you like, you won’t ever become good at the things you don’t. Mix up sprints with distance running as well as what kind of resistance training you are doing. The more you challenge your body and make it adapt, the better it will perform and respond in a game setting. Good luck and stay strong!
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