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8 Tips For Athlete’s During COVID-19

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8 Tips For Athlete’s During COVID-19

Athletes, you might be struggling to find the motivation to train right now. It is normal. There is uncertainty at the moment…

When will you be playing your sport again?

How do you train without the same gym equipment or field space as your school or training facility?

Nothing is scheduled… and you have all the time in the world to work out, which makes it even more difficult to motivate yourself to get off of the couch and start your warm-up.

How can you do speed work without someone to compete against? Or without a coach to correct your form?

How many sets and reps should you be doing for strength exercises? Can I get stronger or put on muscle wile training from home?

Let’s take a look at some things that can help you get back to training consistently.

1.Set a Schedule- Find the most available 3-4 hours per week that you have to train. Put it in your schedule and stick to it. Do not allow anything to interfere with these schedule training days and times. Do not let your training sessions drag on beyond an hour. Chances are that if it is taking you that long, that you are getting distracted and losing focus during your session. Then, you will be more hesitant to stick to your training schedule because you will perceive it as a greater time commitment than it really is. Stay focused and get your work done in 60 minutes. Your favorite Netflix show or Zoom call with friends can wait.

2.Include Slow (technique) and Fast (output/effort) Speed Work- Performing sprint work and change of direction drills can still be done! We do not have to over-do it to get a high benefit from including these drills in your training program. Perform 3-5 set of moderate speed sprints or change of direction drills. When performing moderate speed, focus on being smooth and efficient in your sprint technique and cutting. When going full speed, GO! Perform another 4-6 sets of full speed.

3.Jump and Throw Medicine Balls- Any variations work. Be creative and do what motivates you in the moment. Vertical jumps, broad jumps, split jumps, lateral bounds are all great jumping examples. Perform 5 sets of 5. If you have a medicine ball, do some slams or vertical throws as well.

4.Still lift! Lighter is way better than nothing- Even if you don’t have any weights you can perform a high rep bodyweight strength circuit. Perform 30 seconds of work and 30 seconds of rest. Perform 1-2 upper, lower and core exercises in a circuit. If you have a dumbbells or bands make sure to include row variations. A great full body guideline to abide by without a lot of equipment is to squat, glute bridge, pushups, row, plank and side plank.

5.Aerobic Work- Do some form of longer duration heart rate activity. It doesn’t need to be exhausting! Keeping yourself in great aerobic condition will ensure that you’re never too far away from being back in game shape. Run/Walk, jump-rope, and biking are all good examples.

6.Eat like an athlete- Don’t get hung up on pizza and junk food. Eat lean protein and vegetables and limit the the trips to the snack drawer.

7.Sleep- It’s a difficult time to get to bed at a decent hour. Try to avoid putting yourself in a sleep-deprived situation. An 8 hour sleep night should not be too challenging.

8.Make time for active fun stuff- Go for walks with family. Do some extra arms if you want. Play tag with your siblings. Try to find active things to do to keep you off the couch all day.

Hopefully this is helpful!

E-Mail me at james@prattperformance.com or call/text 848.333.8110 with any questions!

Thanks!

James Pratt


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