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Enough with the same workout. Your sports training should be targeted. These routines will help you play better and fire up your metabolism, says their designer, Jason Karp, Ph.D., an exercise physiologist and running coach based in San Diego, California.
Running
Interval training
Improve your 5-K race time with this endurance-boosting technique, performed on any flat surface or treadmill. First, the math: Find the time it takes you to run 3 miles, divide that by 3, and subtract 30 seconds. That's your goal interval pace--about 30 seconds a mile faster than your 5-K race pace. So if you run 3 miles in 21 minutes, say, your target interval pace is a 6:30 mile. Run at that pace for 3 minutes, jog for 2 to 3 minutes, and continue this sequence for 3 or 4 more intervals.
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Why it works: High-intensity intervals increase your heart's ability to send blood and oxygen to working muscles, says Karp. Do this once or twice a week, and watch that race time plummet.
Pace Set
1. Find your goal interval pace (x = the time it takes you to run 3 miles): (x/3) - 30 seconds
2. Run at this target interval pace for 2 to 3 minutes
3. Jog for 2 to 3 minutes
4. Continue for 3 or 4 more intervals
Racquetball
Intervals with direction change
Use cones to mark a 20-by-20-foot square on a field. Start at the first cone and sprint to the second, quickly turn and shuffle sideways to the next cone, turn and sprint to the fourth cone, and then shuffle sideways back to the start. Take a 1-minute rest and repeat 9 times.
Why it works: This drill improves your acceleration, agility, and ability to react to an opponent's shot, says Karp. For a more difficult challenge, place the cones (or other small objects) into different patterns that force you to sprint in varying directions and distances.
Racquetball Run
1. Mark a 20' x 20' square with cones
2. Sprint from first to second cone
3. Shuffle sideways to third cone
4. Sprint to fourth cone
5. Shuffle sideways to start cone
6. Rest for 1 minute
Skiing
Sprint and squat
Sprint at the fastest pace you can maintain for 60 seconds, and then do 10 squat jumps. For the jumps, place your hands on your hips and your feet shoulder-width apart. Lower your body until your thighs are parallel to the ground. Explode up into the air, and in a smooth motion, land on your toes and lower yourself back into the squat position. Repeat until you complete all 10 reps, and then perform the entire sprint-squat combination for another 4 sets.
Why it works: Skiing requires strong quadriceps muscles that can perform when fatigued, says Karp. With this workout, you'll be able to handle the bumps even when you're run down at the end of a long day.
Ski Session
1. Run 60 seconds
2. Squat jumps 10 reps
Basketball
Wind sprints
This classic "suicide" routine will bring you back to your high-school days and improve your on-court performance. With a basketball in hand, stand at the baseline of a basketball court. Now sprint while dribbling between your starting baseline and the following spots:
1. Free-throw line
2. Midcourt
3. Opposite free-throw line
4. Opposite baseline.
Each time you hit a free-throw line, take three shots before continuing on. Rest 2 minutes and repeat 4 more times. No court? Find a large outdoor space, estimate the distances, and do it without a ball.
Why it works: This workout improves your speed and forces you to focus, aim, and maintain form when you're fatigued, says Karp.
Running
Interval training
Improve your 5-K race time with this endurance-boosting technique, performed on any flat surface or treadmill. First, the math: Find the time it takes you to run 3 miles, divide that by 3, and subtract 30 seconds. That's your goal interval pace--about 30 seconds a mile faster than your 5-K race pace. So if you run 3 miles in 21 minutes, say, your target interval pace is a 6:30 mile. Run at that pace for 3 minutes, jog for 2 to 3 minutes, and continue this sequence for 3 or 4 more intervals.
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Why it works: High-intensity intervals increase your heart's ability to send blood and oxygen to working muscles, says Karp. Do this once or twice a week, and watch that race time plummet.
Pace Set
1. Find your goal interval pace (x = the time it takes you to run 3 miles): (x/3) - 30 seconds
2. Run at this target interval pace for 2 to 3 minutes
3. Jog for 2 to 3 minutes
4. Continue for 3 or 4 more intervals
Racquetball
Intervals with direction change
Use cones to mark a 20-by-20-foot square on a field. Start at the first cone and sprint to the second, quickly turn and shuffle sideways to the next cone, turn and sprint to the fourth cone, and then shuffle sideways back to the start. Take a 1-minute rest and repeat 9 times.
Why it works: This drill improves your acceleration, agility, and ability to react to an opponent's shot, says Karp. For a more difficult challenge, place the cones (or other small objects) into different patterns that force you to sprint in varying directions and distances.
Racquetball Run
1. Mark a 20' x 20' square with cones
2. Sprint from first to second cone
3. Shuffle sideways to third cone
4. Sprint to fourth cone
5. Shuffle sideways to start cone
6. Rest for 1 minute
Skiing
Sprint and squat
Sprint at the fastest pace you can maintain for 60 seconds, and then do 10 squat jumps. For the jumps, place your hands on your hips and your feet shoulder-width apart. Lower your body until your thighs are parallel to the ground. Explode up into the air, and in a smooth motion, land on your toes and lower yourself back into the squat position. Repeat until you complete all 10 reps, and then perform the entire sprint-squat combination for another 4 sets.
Why it works: Skiing requires strong quadriceps muscles that can perform when fatigued, says Karp. With this workout, you'll be able to handle the bumps even when you're run down at the end of a long day.
Ski Session
1. Run 60 seconds
2. Squat jumps 10 reps
Basketball
Wind sprints
This classic "suicide" routine will bring you back to your high-school days and improve your on-court performance. With a basketball in hand, stand at the baseline of a basketball court. Now sprint while dribbling between your starting baseline and the following spots:
1. Free-throw line
2. Midcourt
3. Opposite free-throw line
4. Opposite baseline.
Each time you hit a free-throw line, take three shots before continuing on. Rest 2 minutes and repeat 4 more times. No court? Find a large outdoor space, estimate the distances, and do it without a ball.
Why it works: This workout improves your speed and forces you to focus, aim, and maintain form when you're fatigued, says Karp.