Mid February and I’ve made a start on getting fit and exercising. This is probably the least fit I’ve been at this point in the year as I’ve allowed myself a bit of a rest this year, plus I’ve got other crap going on around me that’s acted as a distraction and leaves me feeling demotivated.
As I’ve probably mentioned previously in other areas of the website or over at my old blog here I never reach full fitness until mid to late June if not later. Last year I went into the season relative unfit and sustained an injury in the first game that left me injured for several weeks (Twisted knee ligament), so I’m hoping to not repeat that again this year.
Things I’m working on are…
Knee strength and stability which I’m under the impression comes about through just having good strength above and below the knees, so I’m doing Sumo squats regularly through the day when I can, aiming to do in reps of ten 3 or 4 times a day.
Image source - https://www.youtube.com/watch?v=9ZuXKqRbT9k
In addition, when I walk anywhere e.g. to and from work I do so power-walking – fast with big strides, that also gets the heart going and is low impact on the knees and other joints which I have to consider being 56.
Another drill I’m doing with regards the knees and their mobility is this here…
Image source - https://www.youtube.com/watch?v=aPyJlF_MAww
Another lower body thing I’m doing which is good for balance is this one below, I do this, but I pull my foot up behind my butt to stretch my thigh muscles. I balance on the board standing as the girl in this vid on the ball of my foot, sometimes doing raises as she is doing.
Image source - https://www.youtube.com/watch?v=dpucWxU6SRw
Upper body I’m doing press-ups – 10 reps 3 or 4 times a day max, twice a day minimum. I also do 30 seconds of normal planks and 30 seconds each side – ‘Side-planks’. Today I’ve also started to do this exercise which I think is essential when bowling (Certainly is for me). This is one you can do at home as are all of these and this one is for your Side deltoids…
Once I’ve got a decent bit of muscle strength and don’t feel like I’m being exhausted by doing these, say in a week or two leading me into March I’ll start on the work-out here https://www.youtube.com/watch?v=Mqbiovse2p0&list=FLtkyk-NkFTxMDscqPwDEPkg&index=97 Again, another series of do it at home with no kit exercises and this is aimed at cardio, but has loads of other benefits added as they’re good all-round exercises that work on different aspects of your fitness and strength.