As you are stuck inside your house and forced to social distance yourself as uncertainties continue to rise surrounding the coronavirus (COVID-19), this is a good time for athletes to stay active and accountable to their training plan. While many gyms may remain open during this time, it is suggested to think twice and take precautions when venturing into shared spaces with other individuals.
Just because you are quarantined, doesn’t mean that your fitness regimen has to be put on the back burner. Many fans and followers have already shared ways on how they are staying active and USA Field Hockey wanted to highlight some of those best creative ideas as well as outline a quick at home workout to add to your training plan.
Keep a Stick in Your Hand
When space allows, continue to activate your stick skills in the house (with permission!), garage or outside. Use everyday objects as obstacle but keep your hands and wrists moving. If using a standard field hockey ball worries your parents that the floors or carpet might get damaged, adjust with a softer option such as a tennis ball or GO Ball.
At Home Exercises
You need minimal equipment to get a full body workout that even includes getting your heart rate up.
Before you dive right in, make sure you properly warm-up by going through some dynamic and active stretching. Focus on the areas that you will be targeting the most during the exercise including hip and glute flexion.
Lower Extremity Strength – 3 rounds
- Lunge (forward) | 10 each leg (in place or over a distance)
- Air Squat | 10 total
- Single Leg Hip Bridge | 10 each leg
- Lateral Lunge | 10 each leg
- Box Jumps | 10 total (use an inside or outside step at any height, piece of wood, etc.)
*Run through each exercise set once, three times. Do not take breaks in-between to keep your heart rate high. For more of a challenge, take a lunge or squat and add an isometric hold at the bottom or increase your heart rate by adding a jump at the top. You can even solely focus on one exercise with variations. For example, do 10 jumping squats, 10 regular squats and a 30-second isometric squat hold at the bottom. Repeat this 3-5 times.
Upper Extremity Strength – 3 rounds
- Tricep Dips | 10 total (use a small sturdy table, chair, bed, couch, etc.
- Towel Row | 10 total (use both arms)
- Pushups | 10 total
*Run through each exercise set once, three times. Towel Row can be done by wrapping a towel around a doorknob or use a resistance band, if available.
- Crunches | 20 total
- Plank | 30-50 seconds
- Mountain Climbers
*The burpee or mountain climbers are full body exercises that can be modified. Remember to always keep your weight balanced and shoulders over your wrists for both exercises.
Make a workout to challenge yourself by incorporating a section of each area of strength. For example, do 10 air squats, 10 tricep dips, 20 crunches and 10 burpees. Repeat this several times for an easy total body workout.
This sample at home workout can be altered or modified to adjust to space and equipment available. Even though it will take place in your home, don’t forget to practice good health and recovery habits by washing your hands regularly, cleaning your workout area/equipment and staying hydrated. The possibilities are endless to work up a sweat in your living room.
Below is a great example of an at home creative workout!
This article was constructed with the assistance of a strength and conditioning professional.