The cheetah is the fastest mammal on Earth, and here are 6 top fitness sports exercise to get your body moving like one!
This training program aims to increase your speed and agility from an athletic point of view. With big and quick movements these agility exercises also fill your body and mind with power. And you must know that power moves form a major chunk of any professional athlete’s sports workout.
So get started with these 6 sports fitness exercises for better metabolic conditioning and an athletic body that will help you set new personal bests in your field of sport!
1. Kettlebell Swing
You start with the kettlebell swing because it an extreme power move that will target areas like – glutes, hips, hamstrings, shoulders, back, and core. It helps your body build explosiveness which is important for most sports activities such as throwing, punching, jumping, etc.
How To Perform
- Stand with your feet wider apart than your hip distance with your toes pointing slightly outward.
- Keep the kettlebell between your feet on the ground.
- Keeping your back completely straight, inhale, bend your knees a little to take your hands to the handle of the kettlebell. Under this movement treat your hips like a hinge, so don’t bend like a squat, rather swing your upper body firmly to bend down to pick the kettlebell up.
- Hold the kettlebell rigidly, squeeze the glutes and hamstrings to reverse the hip hinge, and come back to an upright position while exhaling.
- Let the kettlebell swing naturally till your shoulder height. In the beginning, it may not necessarily reach the shoulder height, so keep in mind to swing it to the point that it almost feels weightless for a split second.
- Tighten your glutes and hamstrings for the hip to hinge down again and bend your knees very slightly to take the kettlebell from between your legs to behind and under your buttocks.
- Remember to keep your neck in line with your spine as you swing back and forth.
Try to perform 5 sets of this two-hand kettlebell swing with 5 reps each, and with 60 seconds of break between each rep.
Laura Williams from the American Council on Exercise suggests that:
- Treat this as a swing and not a squat
- Remember to exhale as you bend forward and inhale as you swing backward.
Training for speed and agility doesn’t mean that you completely ignore strength. Deadlifts are an important sports exercise to build better strength. Deadlifts will help you build strength by tightening your core and its stability. And well-developed core stability is necessary for the right posture for your leg muscles, lower back muscles, and core. This better stability and posture will aid a more agile position for your body while performing your respective sports activity.
How To Perform
- Stand with your feet at a hip-width distance with your toes pointing slightly outward.
- Make sure your feet are under the barbell.
- Maintain a straight posture and bend your back without a curvature in your back, and get a tight grip over the barbell. While gripping the barbell place both your hands at shoulder-width distance.
- Now bend your knees till you can see that the bar is just about the touch your shins.
- Take a deep breath in as you tighten your buttocks and stomach.
- Lift the bar from the ground while trying to press your feet down through your heels. (Since you are already standing you don’t actually press your feet down, but trying to think that way can make it much easier to lift the bar).
- As you lift and see that the barbell is about to touch your knees push your hips forward and stand upright. Don’t hyperextend your back, just stand tall and upright, and of course proud!
- Now unlock your buttocks from the tightened position and thrust them back again as you lower the bar
- As you see the bar has moved past your knees, bend your knees and slowly set the bar back on the ground. Please remember to bend your knees only and only when you see the bar going below them.
If this is your first time then for the starting few weeks you must perform deadlifts under the supervision of an expert and based on the expert’s suggestions you can ramp up the reps as you progress.
However, generally, you can go ahead with light weights and try 5 sets, each with 5 reps, with a minimum of 3 minutes rest between each set.
Try to watch a few demonstrations of deadlifts before and even after your workout session. In addition to this make sure that when you try to lift the bar off the ground you think that your feet are pushing the ground below, this will give you a boost of thrust and power needed to make the lift.
3. Turkish Getups
The Turkish Getups are another powerful movement that actually challenges the body in quite unique ways. It has numerous athletic advantages like:
- Stability of the glutes
- Agile mobility of the shoulders
- Agile mobility of the hips
- Torso Rotation
- Muscular balance and endurance
It may even seem impossible that a single exercise can have no many athletic advantages, but Turkish getups have been regarded as one of the “best total body core exercises” for athletes.
How To Perform
- It is very strongly advised that if you are just starting with Turkish getups then you start with just your bodyweight and not with a kettlebell. Then you gradually start trying with something lightweight and light resistance and then move to kettlebells.
- Either way, the procedure for this sports exercise remains more or less the same. You lie down on your right side with your legs stacked on top of one another and your knees slightly bent.
- Next, you hold the weighted object (kettlebell) in both your arms and place it in front of your chest with your elbows slightly bent too. This should seem like a fetal position.
- Now roll toward the left and place your back flat on the ground, while holding the kettlebell upright in the air with your right arm, placing your left arm stretched out on the ground toward the left side, keeping your right leg bent at the knee, and straightening out your left leg.
- Remember that if you are using the kettlebell you can move a little slow for these steps because the stability of your one-hand grip determines not only the success of this exercise but also whether you get hurt or not.
- Now inhale and press your right heel toward the ground and bent your left arm and press its elbow into the ground to support you as you try to sit upright.
- Gradually straighten your left arm and you will be in an almost diagonal upright position.
- Now use your left palm to push the ground and lift your buttocks, back, head, and legs off the ground while keeping the left palm and both heels touching the ground. Just a reminder that throughout this your right arm is still extended in the air with the kettlebell.
- Now tighten your glutes and bend your left leg by the knee and place it almost behind your buttocks to help you stand. As you get through with the leg sweep, the kettlebell must stay almost perpendicular to the ground, also meaning that your right hip and your shoulder will rotate upward to the direction of the ceiling
- Now you can easily lift off your left arm and sit in an almost upright position that will help you stand.
- Take a deep breath, keep your core engaged and use your right foot and left toes to push the ground below, and push your body upward to stand straight.
- Now you have the reverse the movements to get back into the original position:
- Bend on your left knee
- Place your left arm straight stretched slightly behind you
- Straighten your left leg forward
- Place your buttocks on the ground and sit with your right leg bent and your left leg stretched out and your left arm straight
- Now bend your left arm from the elbow and place your elbow on the ground
- Now completely lie down, and then change into the fetus position
1 Set = 3 reps
Try to perform 4 reps each in a total of 3 sets with 1-minute breaks between each set.
This is a very complicated sports exercise, but it is extremely advantageous for better agility and movement precision. Therefore, try to master it without any weight and only using your body as the weight, next with a lightweight object, and finally with a kettlebell.
4. Mountain Climber
As we come toward the end of this sports workout, it’s important to ease your body into the cool-down phase. But of course, as someone with the intention of being athletic, we can’t skip to basic stretching for cooling down. So these mountain climbers will act as the right intensity of sports exercise to cool your body down. They are also a great exercise for quick weight loss and building lower abs. Therefore, they definitely help keep the fitness for agility, in check.
How To Perform
- Start in a push-up position but in a way that your body is already lifted off of the ground.
- Next, bring one knee close to your chest.
- Now take that knee back to its original position.
- Next, bring the other knee close to your chest.
- Now take that other knee back to its original position.
1 Set = 8 reps/10 reps
Perform 8-10 reps each in a total of 3 sets with a break of 1 minute between each set.
The point here is to make your body feel like it is climbing, and with 8-10 reps that will definitely happen. So, make sure that you don’t speed up the movement too much in the beginning because then you won’t be able to complete 3 sets and your body will get over-worked. Your movements should be more controlled and slow rather than fast and chaotic.
5. Hollow Rock
The hollow rock is more of an abdominal exercise, that really focuses on your core. It focuses a majority of tension through the abdominal muscles because it requires you to press your lower back into the floor. It works as a great exercise for warm-up or as a break between athletic circuits.
How To Perform
- Lie down on the floor with your legs stretched out and arms by your side.
- Try to contract your abs, engage your core, and squeeze your inner thighs in a way that there is absolutely no space between your lower back and the ground.
- Raise your legs about 2-3 inches above the floor, keeping your entire back on the ground.
- Now while keeping your lower back pressed into the floor, raise your head about 1-2 inches off the ground and raise your arms over you or behind you to help in this movement.
1 Set = 30 second hold
Try to perform 3 seconds wherein you hold the final position for 30 seconds with 60-90 second breaks between each set.
Well an athletic body doesn’t just spring up if you follow these 5 exercises 1 fine day. You must know that speed and agility are extremely difficult to acquire sports abilities. But these 5 sports exercise will definitely help you boost your speed and agility if you follow them regularly and as instructed.
In addition to this, you can’t just follow these sports exercises, yet go on with your regular fatty and sugary diet right? So here I also have a super simple guide that will actually help you pick the right diet for your goals and lifestyle! And if you’re smart enough to be following a diet as of now but the diet doesn’t seem to do much good to your body, here are 8 super common diet mistakes that I am worried you may be making!