Basic Strength Training Exercises
Single Leg Squat
Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).
Repetition: 2 sets of 10; build to 2 sets of 12
What it Works: Quads and glutes
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).
Repetition: 1 set of 8; build to 3 sets of 15
What it Works: Calf muscles and Achilles tendon
Stand with feet shoulder-width apart, holding a 5 to 8 pound ball in your hands. Squat down with the ball between your knees, keeping your heels on the floor, sticking your butt out, and not letting your knees go more than a few inches toward your toes. Return
to standing, raising the ball overhead, maintaining a slight bend in your knees. Keep your core engaged the whole time, as if bracing for a punch. Do two or three sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form
Repetition: 2 to 3 sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form.