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fitness

If you need fitness tips for getting in shape, these fitness articles will help you reach goals you have set for yourself. How can you overcome muscle soreness? Here is a wealth of health and fitness research provided by experts who place physical fitness as a top priority. To browse our library of free sports training articles, browse using the categories on the left or use the search box.

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Seated calf raise

Seated calf raise

The seated calf raise is another good calf exercise.

Ladder Drill Hopping Two Forward One Back

Ladder Drill Hopping Two Forward One Back

This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.

Rugby Training: Secrets of the Rugby World Cup Players

Scotland's Rugby Fitness Coach shares his rugby training tips

Can body fat loss and lean muscle gain be targeted with nutritional supplements?

Can body fat loss and lean muscle gain be targeted with nutritional supplements?

Fitness Training for Rugby Union

Rugby conditioning: the fitness standards rugby players and coaches should be aiming for

Increase Vertical Leap and Improve Jumping Ability with Plyometrics

Plyometric Exercises to Make You Jump Higher and Further

Basic Agility Drills

Basic Agility Training

The Amazing Peak Performance Christmas Competition

And The Winner Is...

Women's dumbbell bench press

Women's dumbbell bench press

The dumbbell bench press is a fine alternative to the barbell version of the exercise.

Zig Zag Sprints

Zig Zag Sprints

A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.

Standing Calf

Standing Calf

The standing calf exercise is common in well thought out programs.

The Barbell Curl

The Barbell Curl

The barbell curl is universally recognized as one of the main bicep building exercises.

The Lifting Belt

The Lifting Belt

Several different lifting belts shown and explained.

The non supported dumbbell row

The non supported dumbbell row

The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.

The standing side bend

The standing side bend

Build your obliques with this dumbbell exercise.

Sandbag Shot Putt

Sandbag Shot Putt

Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.

Sandbag Shot Putt

Sandbag Shot Putt

Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.

Sandbag Shoulder Press Throw

Sandbag Shoulder Press Throw

Sandbags are an effective low cost alternative to medicine ball.

Sandbag Throw and Jump

Sandbag Throw and Jump

Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!

Sandbag Throw and Sprint

Sandbag Throw and Sprint

Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.

Sandbag Throw for Distance

Sandbag Throw for Distance

Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag to Shoulder Lift

Sandbag to Shoulder Lift

If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.

Sandbag Turkish Get-Up

Sandbag Turkish Get-Up

Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.

Sandbag Twist Throw

Sandbag Twist Throw

Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.

Sandbag Up-Chop Throw

Sandbag Up-Chop Throw

Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.

Shoulder Press

Shoulder Press

The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst

Single Leg Squat

Single Leg Squat

Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports.

Ladder Drill Ins and Outs

Ladder Drill Ins and Outs

An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed.

Ladder Drill Jumps

Ladder Drill Jumps

Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.

Ladder Drill Jumps Two Forward One Back

Ladder Drill Jumps Two Forward One Back

A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.

Ladder Drill Scissors

Ladder Drill Scissors

Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly.

Ladder Drill: One Foot in Each Rung

Ladder Drill: One Foot in Each Rung

The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.

Ladder Drill: Two Feet in Each Rung

Ladder Drill: Two Feet in Each Rung

A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete.

Ladder Drill: Two Forward One Back

Ladder Drill: Two Forward One Back

One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.

Lateral Ladder Drill

Lateral Ladder Drill

Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.

Lateral Zig Zags

Lateral Zig Zags

One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.

Lunge Press

Lunge Press

A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement.

Sandbag Chest Pass Throw

Sandbag Chest Pass Throw

Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power.

Sandbag Lunge Press Throw

Sandbag Lunge Press Throw

Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power.

Sandbag Overhead Lift

Sandbag Overhead Lift

If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.

Sandbag Overhead Throw for Distance

Sandbag Overhead Throw for Distance

Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Overhead Throw for Height

Sandbag Overhead Throw for Height

Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Push Press Throw

Sandbag Push Press Throw

Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination.

Barbell Squat Jump

Barbell Squat Jump

Many athletes use the barbell squat jump as an exercise to develop lower body power.

Barbell Two-Footed Ankle Hop

Barbell Two-Footed Ankle Hop

The exercise is designed to improve the reactive ability and strength of the ankle musculature.

Bench Press

Bench Press

The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms.

Bench Press with Resistance Bands

Bench Press with Resistance Bands

The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load.

Bent Over Row

Bent Over Row

Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain.

Calf-Raise

Calf-Raise

The Calf-Raise is an important exercise in the development of the lower body.

Crunches

Crunches

Crunches can be done nearly anytime anywhere and they are a fine stomach exercise if done correctly.

Curl ups

Curl ups

One of Dr. Stuart McGill's low back sparing exercises for your stomach.
These will make your abs tremble if you do them the right way.

Deadlift

Deadlift

Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes.

Dumbbell Triceps Extensions

Dumbbell Triceps Extensions

The dumbbell triceps extensions is a good exercise to help increase the muscle density of the triceps.

Forward Lunge

Forward Lunge

A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body.

Front Squat

Front Squat

Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training.

Good Morning

Good Morning

The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings.

Hang Clean

Hang Clean

A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift.

Hang Snatch

Hang Snatch

A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift.

Ladder Drill Hopping Ins and Outs

Ladder Drill Hopping Ins and Outs

A progression of the two footed drill. Offers a greater strength and co-ordination challenge.

Agility Drill 3

Agility Drill 3

This drill is designed to focus upon quick feet movements followed by an initial acceleration. The quick foot movements will help “prime” your body for the sprint and rapid change of direction.

Fitness training survey results

Peak Performance fitness training survey shows you don’t need the gym for sports training

Asthma in athletes

Beta(2)-agonists used to treat asthma do not confer any performance advantage in athletes

Health and Fitness: Heart Disease

How much exercise protects against heart disease?

Active Recovery Uncovered

When active recovery doesn’t work

Preventing Osteoarthritis

Does sport set us up for arthritis in later life? And can anything be done?

Reduce Muscle Fatigue with Probiotic Supplements

Probiotics combat fatigue problems in athletes

Physiology performance parameters

Athleticogenomics – the gene genie is out of his bottle

Low-intensity workouts lead to weight loss

Exercise intensity and weight loss

The Risks of Overtraining

Intense training - can you have too much of a good thing?

The Risks of Overtraining

Intense training - can you have too much of a good thing?

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