Training for success

My workout plan

  1. Squat - 2.5 min 

  2. Rest - 1.5 min

  3. Arm stretches - 2.5 min

  4. Rest - 0.5 min

  5. Lateral lunges - 2.5 min

  6. Rest - 0.5 min

  7. Repeat steps 1-6. The number of iterations may be subject to change.

Squats

As shown in the photo above, I did not position my knees correctly: they were not bent. The squats I planned for my workout can help improve my knee’s range of motion, strengthening the tendons, bones, and ligaments around the leg muscles. I also noticed that I have unstable knees; doing squats can also make them more stable, increasing my bone’s mineral density to make them stronger.

Arm stretches

Aside from the positioning of my knees, I also did not extend my arms correctly and widely. In order to improve this, the arm stretches I planned can help me develop a wider range of motion for my arms. In addition to reducing back pain, neck pain, and tendonitis: arm stretches can improve my posture, keeping the muscles in my arms flexible, strong, and stable. Without it, muscles may shorten and become tight over time, preventing me from moving deeply and with ease. 

Lateral lunges

Lastly, I did not stand with my non-dominant foot in front of my dominant foot, with my toes facing forward, and my dominant foot back pointing slightly outward. This prevents me from having full power when hitting the ball. Doing lateral lunges can help me develop balance, stability, and strength, whilst improving my range of motion. Side lunges can train my body to go from side to side, which is a change from the body’s normal forward or twisting movements, enabling me to develop my gluteus medius.