Strength Building: The First Step

The following drills will help you start to develop two of the keys to athletic success: core strength and balance.

Do these consistently  in addition to whatever other training you are doing. They won’t take long, and as you master one drill you can move through the progressions that follow.

Exercise 1: Balance, pt. 1

1. On flat ground, stand on one leg and close both of your eyes for 15 seconds. Try to stand perfectly still. Open your eyes and repeat with the other leg. Do four repetitions on each leg.

2. Repeat the original drill, this time waving your arms around randomly. Do four repetitions on each leg.

3.  Lie face down on the ground with eyes shut. Stand up and balance on one leg as fast as possible while keeping your eyes shut. Balance for 10 seconds. Repeat with other leg. Do four repetitions on each leg.

4. With your eyes closed, jump up with both legs, but land on only one. Balance on that leg for 10 seconds. Repeat, landing on the opposite leg. Do four repetitions on each leg.

*If you feel you’ve mastered all four drills, turn the series into a workout with 10 seconds rest between drills.

Balance, Pt. 2

1. On a flat surface, position 5 cones in a horseshoe shape, each about three feet apart

2. Drill 1 - Standing between the two cones at the open end of the horseshoe, balance on one leg, bend at the knee and reach to touch the cone to your immediate right with your right hand. Return to the staring poistion and do the same thing to the left, but with your left hand. Repeat five times with each hand, then do the same sequence on the left leg.

3.  Repeat Drill 1, but touch the cone on your immediate left with your right hand, and vice-versa. Five times on each leg

4. Repeat Drill 1,  but touch each cone with both hand. Five times on each leg

5. Repeat Drill 1, but squat low and reach out to touch the far cone, first with your right hand, then both, then the left hand. Repeat 5 times on each leg

6. Repeat the previous drill, but using the diagonal cones,

Exercise 2: Core Strength, pt. 1 (planks)

1a. Lie face down with your forearms on the ground beneath your face and your toes on the ground. Raise your body off the floor by pushing down into the floor with your elbows and your toes. Your back and legs should maintain a line parallel to the floor. Hold for 15 seconds, then bend your knees and return to ground.