During this period of isolation, without physically going to school, the gym, or practice, athletes’ use of social media is unprecedented. Additionally, your coach is facing the challenge of this new norm of keeping you on track by using technology-based programs, which takes a lot of work. Hopefully, you are completing those programs that either you or your parents spent hard-earned money to pay for.

No matter your skill level and other than completing your schoolwork, or learning a new skill with this downtime, it is imperative that you use those carefully designed programs to address your weakness (where you fall short in practice or the weight room).

Now it’s on you if you decide if you will ignore the program your coaches sent you, play video games, eat junk food during this time of isolation, or take advantage of this added free time. The choice is yours.

Five Exercises To Master

Here are five exercises you must master to help you be your best friend before you return to practice:

1. Perfect your bodyweight squat. Then add some external weight, if you want to. After you have performed the above, try Mike Tyson’s Squat Workout for a fun and intense session.

2. Pushups: do them daily and do them the correct way. For a challenge; try Demarcus Ware’s Outside the Gym Pushup Challenge

3. Hill Sprints (aerobic/anaerobic conditioning): linear running is normal amongst many athletes; however, hill sprints will set you apart from the rest.

• 10 full speed sprints

• 10 backward runs up the hill

• 10 lateral shuffles both sides

• 10 plyo jumps up the hill

• 10 full speed sled sprints

• 10 backward sled pulls

• 10 lateral shuffles with a sled on both sides of the body

4. Resistance Speed Drills: You can perform many different speed drills; however, we believe the exercises below will give you the best results. Get a resistance band, find a partner, and tie it around a tree or fence pole and perform the following exercises.

• 3 sets x 12 seconds, 30-sec rest

• Progress over a 5-6 week period to:

• 5-10 sets x 10-20 seconds 10-15s rest

5. Grip Strength: Pick up something light, walk with it, progress to something heavier (depending on your strength level), and walk with it. If you can make it to the field, give this workout a try.