Get the lowdown on basic punches, gear, and shadowboxing.Read article
First, don’t blame your age, says Carwyn Sharp, Ph.D., C.S.C.S., chief science officer of the National Strength and Conditioning Association (NSCA). “Yes, aging can play a role in declining performance,” says Sharp. “But your body will only adapt to the stresses you place on it.”
In other words, your low-intensity workouts are the bigger problem. A slow jog on the treadmill doesn’t prepare you for a start-and-stop, change-of-direction sport. Instead, work on your multisprint endurance: the ability to sprint a short distance at high intensity, rest briefly, sprint again, and so on. Sharp recommends workouts with agility drills, plyometrics, sprints, and lower-body strength work.
Try this routine once or twice a week.
|505 Cone Drill||1||1-2|
|Bound||2||5-8 per side|
|Lateral Hop||2||5-8 per side|
*Perform 2 sets each of front, side, and reverse lunges—for both legs.