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ASK THE TRAINER: Off-season Shape-up
I am trying out for basketball in a few months, but I’m so out of shape. My mile time is really slow and I can’t do push-ups. Other than sprints and playing basketball, what should I do?
Go you for getting a head start on your off-season exercise.
Ramona Braganza, a Gold’s Gym Fitness Institute expert and trainer, used to start training for her pro cheerleading tryouts a full three months ahead of time. “A group of us would run the 180 Steps in Santa Monica. We’d start by doing them twice—up and down was one time. By the time tryouts rolled around, we were up to 10 times,” Ramona recalls. “Our stamina was excellent, our legs felt strong and we were ready.”
Sure, b-ball is different than cheering, but you can learn from her experience: Start early, kick off your program slowly, and keep building up until the big day! Add sport-specific drills, and cross-train to keep it interesting. “Find activities you like and invite girlfriends along. Try biking, hiking or rollerblading,” she shares. “Not only are they great for conditioning, they are also fun ways to get your cardio in.”
Talk to the coach and other girls on the team about how to prep, too.
Go you for getting a head start on your off-season exercise.
Ramona Braganza, a Gold’s Gym Fitness Institute expert and trainer, used to start training for her pro cheerleading tryouts a full three months ahead of time. “A group of us would run the 180 Steps in Santa Monica. We’d start by doing them twice—up and down was one time. By the time tryouts rolled around, we were up to 10 times,” Ramona recalls. “Our stamina was excellent, our legs felt strong and we were ready.”
Sure, b-ball is different than cheering, but you can learn from her experience: Start early, kick off your program slowly, and keep building up until the big day! Add sport-specific drills, and cross-train to keep it interesting. “Find activities you like and invite girlfriends along. Try biking, hiking or rollerblading,” she shares. “Not only are they great for conditioning, they are also fun ways to get your cardio in.”
Talk to the coach and other girls on the team about how to prep, too.
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