Every athlete understands what happens when he loses strength toward the end of his competition, a circumstance no athlete wants to experience. An athlete needs to train for strength to maintain constant power for those crucial moments. A strength training program fulfills this need.
Start by giving strength to upper body with shoulder shrugs. Hold a dumbbell in each of your hands while at the sides of your body. Simply shrug the shoulders to the ears in one little movement. Hold for a moment and gradually lower your shoulders down to the starting position, working your trapezius muscles.
2
Work your deltoids by holding a dumbbell in each of your hands while you hold the elbows close to your sides with arms flexed at a 90-degree angle, forearms parallel with the floor, out from your body. Gradually raise your elbows outward and upward to level with the shoulders, then using control, lower the dumbbells to the original position.
3
Stand with a dumbbell in both hands and press your elbows and upper arms against your sides. Without leaning your body to and fro, curl and bend the forearms upward to the shoulders. Gradually lower only the forearm back to the original position. The biceps get worked in this strength training exercise even though you move only the forearms.
4
Hold a dumbbell, grasped in your fingers as you stand with arms above your head. The elbows need to be tucked against the ears. Bring the forearms downward and behind the head to the shoulders. Feel the triceps working as you bring the forearms back to the original position.
5
Lie down on a mat or something comfortable on the floor such as a towel. Place the hands to support the back of your head with the shoulders and upper back somewhat elevated off the mat. Maintain the lower back firmly against the mat and straighten the legs while the feet stay approximately 6 inches from the mat throughout the whole exercise to work your core. Begin by alternating the opposite elbow to touch the opposite knee.
6
Perform these upper body exercises a minimum of twice a week, 1 to 3 sets with 12 to 15 repetitions during each workout.
Tips & Warnings
More often than not, the loss of strength in athletes comes from the upper body, not the lower body.
As you strength train, you need to practice exhaling powerfully, something that requires a strong body core.
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