Strength
Exercises
Thirty percent of your power can be generated
by the upper body. As such, a strong upper body
will increase speed and stamina.
Here are a few common weight lifting exercises
that will be beneficial:
They should be done with light weights and high
repetitions.
- Shoulders - Overhead press
15-20 reps/3 sets
- Chest - Bench press 15-20
reps/3 sets
- Lateral pull downs or pull
ups 10-15 reps/3 sets
- Back & Shoulders - Rowing
15-20 reps/3 sets
- Abdominals - Crunches 20-25
reps/4 - 5 sets
- If you do not have the time
or access to equipment, incorporating bent
knee or full body push ups into your daily
routine will help.
Flexibility
Exercises 
The more flexible you are, the easier it will
be to master the exercising technique and put
it to good use out on the road or in the park.
The primary objective of the following exercises
is to help develop a full range of motion
Hip
and Back Exercises
Crossovers
Following a straight line (real or imaginary)
on the ground in front of you, walk along it and
land your right foot on the left side of the line
and your left foot on the right side. Being careful
not to lose your balance, take large enough steps
to create a full rotation of your hips. All motion
is from the waist down while the shoulders are
held steady facing forward.
Leg Swing
Standing on one leg (use a stationary object such
as a wall or fence to help keep your balance)
simply swing your outside leg forward and back,
like a pendulum. After several repetitions, expand
your range of motion by swinging it in a figure
eight.
To
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