1. Single-Leg Bulgarian Split Squat

This is one of my favorite single-leg exercises, because it incorporates strength, balance and stability necessary for movements in sports. By having your rear foot elevated, you increase the difficulty and further the need for muscle recruitment.

How to Perform:

• Stand with your back to a bench or box that is knee-high.
• Get into a split squat position with your back foot on top of the bench or box.
• Keeping your knee and toe straight and your back upright, squat down in a slow and controlled motion until just before your knee touches the ground.
• Using your weight-bearing leg (not your elevated leg), push yourself back up to the starting position.
• When you are squatting, make sure your knee does not extend over your toe. If it does, lengthen your stance.
• To increase the difficulty, hold a pair of dumbbells, a weight plate or an EZ bar—or wear a weight vest.
• Perform 3 sets of 12 repetitions on each leg.

2. Single-Leg Stability Ball Leg Curl

The Stability Ball Leg Curl is an excellent lower-body exercise that increases strength and stability in your glutes, hamstrings and lower back. It is especially good for fixing muscle imbalance-prone athletes who are quadricep dominant, such as soccer players and sprinters.

How to Perform:

• Lie on your back with your hands spread out to the side, palms face down.
• Put one leg straight on top of a stability ball on your lower calf, near your Achilles.
• Bend the other leg and bring it toward your chest.
• Bridge up using the leg on the stability ball while simultaneously curling it toward your butt in a slow and controlled motion.
• Once the ball reaches your butt, extend your leg back to the starting position.
• Make sure you are squeezing your glutes and keeping your hips elevated throughout the motion.
• Perform 3 sets of 15 repetitions on each leg.

3. Single-Leg Box Jump

The Single-Leg Box Jump builds explosive power individually in each leg. This is especially important because most jumping motions in sports are off one leg, such as a long jumper in track or a basketball player going up for a layup.

How to Perform:

• Place a shin- or knee-high plyometric box, bench or step-up board in front of you.
• Lift one foot off the floor while balancing on the other, making sure your foot and knee are straight.
• Partially squat down, then forcefully jump up onto the box making sure to drive through your hips and swing your arms for momentum.
• Land softly on the box in a partial squat position, then stand fully upright.
• Step back down to the floor to the starting position.
• Perform 3 sets of 10 repetitions on each leg.

4. Single-Leg RDL

This exercise helps build stability and flexibility in the hips, glutes, hamstrings and lower back. It is all about balance and resistance while in motion, similar to what occurs during a game.

How to Perform:

• Grab a light to moderately heavy dumbbell or kettlebell.
• Lift one foot off the floor while balancing on the other, making sure your knee and toe are straight.
• With a slight bend in your weight-bearing knee, bend forward at the waist, hinging your hips with your chest out and back straight.
• Once you are parallel to the floor, extend your hips and lower back until you are upright and at the starting position. That is one repetition.
• Perform 3 sets of 12 repetitions on each leg.

5. Single-Leg Slide Board Reverse Lunge

As mentioned above with the Bulgarian Split Squat, athletes should focus on using their weight-bearing leg to Squat, with as little assistance as possible from their back leg; the slide board is the perfect tool because it forces you to do just that.

How to Perform:

• Stand in front of a slide board with your back toward the board.
• Place your leading or weight-bearing leg off the board and your lagging leg on the board.
• Keeping your back, knee and toe of your weight-bearing leg straight, perform a Reverse Lunge by sliding your back leg until your knee almost touches the ground.
• Drive through your hips and quadriceps of your leading leg to return to the starting upright position.
• Make sure your knee does not extend over your toe, and do not overextend or stretch your back leg.
• Increase the difficulty by adding dumbbells, weight plate, weight vest, or EZ bar.
• Perform 3 sets of 12 repetitions on each leg.

6. Single-Leg BOSU Ball Glute Bridge

This exercise is similar to the Stability Ball Leg Curl, but it incorporates some isometric (non-moving) holds that cause your muscles to work harder to adjust, especially when fatigued.

How to Perform:

• Lie on your back with your knees bent and your heels close to your butt but still flat on the floor.
• Place one foot on top of the round side of a BOSU ball.
• Extend the other leg next to it on the floor.
• Perform a bridge, making sure to drive through your hips, extend your lower back and activate your glutes.
• Keeping your straight leg off the floor and in the air, hold that position for 10 seconds, then lower your butt back down to the staring position. That is one repetition.
• As soon as your butt touches the floor, immediately transition into your next repetition.
• Perform 3 sets of 10 repetitions on each leg.

7. Single-Leg BOSU Ball Pistol Squat

The Pistol Squat is a challenging exercise on its own, building strength and stability in the hips, glutes and quadriceps. Performing them on a BOSU Ball increases the difficulty by requiring you to balance more, so playing on a flat, solid surface will be simple and allow you to produce more force.

How to Perform:

• Stand on the flat side of a BOSU ball.
• Lift one leg off the ball and balance on the other leg, making sure your knee and toe are straight.
• With your hands straight in front of you at chest level and your non-weight-bearing leg straight in front of you, squat down on your weight-bearing leg in a slow and controlled motion.
• When squatting, keep your back straight and shoulders retracted.
• Stick your butt out as if you were sitting in a chair.
• Once you have squatted as far as you can (preferably 90 degrees), drive back up through your hips and glutes until you reach the upright starting position.
• Perform 3 sets of 12 repetitions on each leg.

8. Single-Leg Jump Rope

Jumping rope is a great cardiovascular and strength workout. It builds strength and endurance in the calves, quadriceps and shoulders.

How to Perform:

• Grab a jump rope that is optimal length for your size
• Lift one foot off the ground while balancing on the other, making sure your knee and toe are straight.
• Begin jumping rope, hopping on one foot.
• Stay light on your feet by jumping on the balls of your feet.
• Maintain good posture by keeping your shoulders retracted and your core engaged.
• Perform 3 sets of 30 seconds on each leg.

9. Single-Leg Step-Up

The Single-Leg Step-Up is an excellent combination of strength and stability for the glutes and quadriceps. This exercise allows you to produce force while balancing on one leg, similar to in-game movements such as kicking a soccer ball or pushing off the mound to throw a baseball.

How to Perform:

• Stand in front of a knee-high plyometric box, bench or step-up board.
• Place one foot on top of the box with your knee and toe straight.
• Keeping good posture, explode up by driving your hips and glutes using your weight-bearing leg on the box.
• Stand completely up, bringing your lagging bent leg forward and up toward your chest.
• Step back down to the starting position, but keep your foot on the box the entire time.
• As soon as you step back down, immediately transition into your next repetition.
• Increase difficulty by adding dumbbells, weight plate, weight vest or EZ bar.
• Perform 3 sets of 12 repetitions on each leg.

10. Single-Leg Calf Raise

The Single-Leg Calf Raise builds strength in the calf muscles, which are essential for propelling you forward and up when you jump or run. This muscle provides power for the push-off phase of your stride, making it a prime mover in most sports motions.

How to Perform:

• Stand on top of a plyometric box, bench or step-up board with your heels off the edge and the balls of your feet on the box.
• Lift one foot off the box.
• With your weight-bearing foot, flex your calves by raising your heels and pushing off the ball of your foot in a slow and controlled motion.
• Imagine you are standing on your toes.
• Slowly lower back down to the starting position.
• Increase difficulty by adding dumbbells, weight plate or weight vest.
• Perform 3 sets of 15 repetitions on each leg.

RELATED: 

• 7 Tips to Master Single-Leg Exercises
• Why Single-Leg Training Should Be in Your Program
• 10 Balance Exercises That Will Make Every Athlete Better

1. Bulldog Drill

This drill helps players develop dribbling skills while running at high speed, such as on a fast break. It requires players to keep their heads up when they dribble, which is essential during a game when looking for an open teammate.

How to Perform:

1. The coach chooses one or two players as bulldogs, and they stand in the middle of half-court.
2. All the other players line up on the baseline.
3. The players have 10 seconds to advance past half-court while maintaining their dribble.
4. The bulldogs try to knock the ball out of the hands of the other players while also maintaining their dribble.
5. If a player has the ball stolen from him/her or knocked away, he or she becomes a bulldog.
6. The game continues until only one player is left.
7. The player who wins becomes a bulldog for the next game.

Coaching Points:

• Keep your head up.
• Change dribbling hands.
• Change directions and speed.

2. Terminator Drill

This is one of my favorite fun basketball drills because, as a point guard, I know how important ball handling is. Terminator helps players develop dribbling skills in tight corners, like when you are trapped or double-teamed on the baseline during a game. The drill forces players to keep their heads up and dribble with both hands while also improving their awareness of the other players around them.

How to Perform:

1. Form groups of 8 to 10 players.
2. Each player starts off with a ball and must continuously dribble within a designated area (e.g., inside the 3-point line) while trying to knock away another player’s ball.
3. When a player loses control of his/her ball or goes outside the designated area, he or she is out of the drill (i.e., “terminated”) and must vacate the designated area.
4. As the number of remaining players is reduced further, the coach restricts the area of play.
5. The last player to remain dribbling the ball wins.

Coaching Points:

• Keep your head up.
• Change dribbling hands.
• Strategize and pick your moments.

3. 3-Man Weave Drill

This is an excellent drill to improve ball movement and speed. It helps teams synchronize their movements and tendencies to help them “gel” on the court. The goal is to move the ball down the court as quickly as possible without letting it touch the ground. Probably every coach you have ever had has told you that a pass is quicker than a dribble.

How to Perform:

1. Players form three lines at one end of the court, behind the baseline.
2. The middle player starts with the ball.
3. The rule is to pass the ball and go behind the receiver.
4. The middle player passes the ball to the player on his/her left and then runs behind the receiver.
5. This is repeated all the way to the other end of the court, where the player who is closest to the basket goes up for a layup. (It’s better to practice going up for a layup without dribbling since this could be useful in a real game situation.)
6. The trailing player gets the rebound and becomes the middle player to start the 3-Man Weave back down the court, where a different player goes up for a layup.
7. The next three players in line go next.

Coaching Points:

• Keep your head up.
• Make hard chest passes.
• Make sharp, quick movements.
• Be aware of the other players.

4. Knockout Drill

This drill helps players develop quick shooting skills, helpful when a defender closes out on you in a game. It also develops speed, quickness, and shooting under pressure with a heightened sense of urgency.

How to Perform:

1. All players line up at the free-throw line.
2. The first two in line have a ball.
3. The first player shoots a free throw.
4. The second player shoots a free throw.
5. If the first player makes the free throw, he or she gets the rebound and passes it to the next player in line, who shoots a free throw.
6. If the first player misses his/her free throw, he or she must get the rebound and make a layup before the second player takes a shot.
7. If the first player makes his/her shot before the second player, he or she goes to the back of the line and waits for another turn.
8. If the second player makes his/her shot before the first player, the first player is knocked out, and the second player goes to the back of the line and stays in the drill.
9. Each time a player makes a shot, the next player in line shoots to try to knock the preceding player out.
10. The drill continues until only one player remains—the winner. He or she starts the next round as the first person in line.

Coaching Points:

• Keep your head up.
• Maintain proper shooting form/mechanics.
• Be aware of other players.
• Stay confident and calm.

5. Loose Ball Drill

This drill creates a 1-on-1 competition that builds mental and physical toughness. It helps players learn to sacrifice their bodies for the team and give maximum effort on the court. It also helps to develop reaction time and quickness, which are essential skills needed for basketball.

How to Perform:

1. Two players line up on the baseline at equal distance from each other with their backs facing the open court.
2. Standing in front of the players, the coach rolls a ball out onto the open court.
3. When the coach blows the whistle, the players instantly turn and sprint to the ball.
4. The player who reaches the ball first immediately tries to score on the other player.
5. If the player with the ball scores, the drill is over.
6. If the player with the ball misses or gets the ball stolen, the drill is also over.
7. Once the drill is over, the two players go to the back of the line, and the next two players compete.

Coaching Points:

• Be aware of the other player and the ball.
• Focus on speed and quickness.
• Dive and fight for the ball.

RELATED

• 10 Essential Point Guard Drills From Skylar Diggins
• The Best Basketball Shooting Drills for Kids
• Team Shooting Drills for Your Next Basketball Practice

Here are some core exercises to help increase athletic performance in ten major sports.

Basketball

Medicine Ball Slam

The Medicine Ball Slam builds explosive strength in your core essential for basketball, where most movements such as sprinting, rebounding and driving to the basket are explosive.

How to Perform:

• Get into a partial Squat holding a moderate to heavy medicine ball in front of you.
• Using your whole body, raise the ball overhead, then explosively slam it to the floor.
• Catch the ball on the rebound and quickly transition into your next repetition.

Sets/Reps: 3×15
https://youtu.be/Rx_UHMnQljU

Baseball/Softball

Medicine Ball Rotational Throws

This exercise builds explosive rotational strength in the core, hips, and shoulders. It mimics the hitting motion of baseball and softball players, allowing them to have a stronger, quicker swing.

How to Perform:

• Assume an athletic stance with your feet shoulder-width apart.
• Stand with partner or wall 5 yards to the left.
• Explosively rotate through your core and throw the med ball at your partner or the wall.
• Maintain tight abs and a stable lower body during rotation.
• Receive medicine ball back and continuously repeat for specified reps.
• Perform set with partner or wall to right.

Sets/Reps: 2×10-15 each side

Football

Supine Straight Leg Raise & Hold

This is a classic football drill that most players did back in their Pop Warner days. It builds strength and endurance in the hip flexors, lower abdominals and quadriceps, which tend to fatigue and feel heavy toward the end of a game.

How to Perform:

• Lie on your back with your legs straight and your hands either out to the side or underneath your lower back.
• Keeping your legs straight and feet together, lift your legs off the ground to about 45 degrees.
• Hold that position for 60 seconds; that’s one rep.
• Bonus: perform a basic Crunch during this movement to target your upper abdominal muscles.

Sets/Reps: 3×60 seconds

Cross Country/Track

Sprinter Sit-Ups

As its name indicates, this exercise benefits sprinters and athletes in sports requiring explosive speed. It mimics the sprinting motion, helping to train the core muscles to activate in the correct pattern to enhance running mechanics.

How to Perform:

• Lie on your back with your legs straight and your arms at your sides.
• Simultaneously sit up and bring one knee up toward your chest.
• Extend the arm behind you on the same side as your raised knee.
• At the same time, bring your opposite arm forward, bent at a 90-degree angle.
• After you reach the top of your Sit-Up, lie back down, extend your leg and place both arms back by your sides.
• Repeat with the opposite leg. That’s one repetition.

Sets/Reps: 3×15

Soccer

Scissor Crunches

Scissor crunches are similar to V-Ups, but they also target the transverse abdominals and oblique muscles. They mimic a soccer player’s kicking motion, helping to build explosive kicking strength by working the core muscles.

How to Perform:

• Lie on your back with your arms straight above your head and your feet on the ground.
• Simultaneously lift your right hand and left foot toward each other, keeping both straight.
• Once you touch your hand to your foot, reverse the motion until you reach the starting position; that’s one rep.
• Perform all reps on one side, then switch to the other side.

Sets/Reps: 3×15, each side

Swimming

Flutter Kicks

Flutter Kicks require core strength to resist movement, similar to many sports. They effectively mimic the kicking motion of the backstroke in swimming, but they are beneficial for athletes in any sport.

How to Perform:

• Lie flat on your back with your legs straight.
• Lift both legs about 45 degrees.
• Keeping your core braced, glutes flexed and legs straight, perform a kicking motion, alternating your legs up and down.
• To alleviate lower-back discomfort, place your hands under your lower back and/or simultaneously perform and hold a crunch, which will naturally cause your back to flatten.

Sets/Reps: 3×60 seconds

Volleyball

Medicine Ball Wood Chop

Wood Chops are an ab exercise that require full core engagement, targeting every muscle between the hips and  shoulders. Holding a weighted medicine ball makes them more difficult, helping to increase rotational strength needed for spiking the ball.

How to Perform:

• Stand with your feet hip-width apart and your knees slightly bent, holding a medicine ball with your arms straight, hanging down in front of your body.
• Tip your hips back slightly and bend your knees, moving into a quarter squat as you rotate your shoulders a bit to the right, so that when your arms are straight, the medicine ball is just to the right of your right knee.
• Engage your core and keep your arms completely straight as you swing your arms up and across your body in a diagonal motion, straightening your knees and hips until the medicine ball is held over and slightly to the left of your left shoulder.
• Throughout this motion, keep your hips pointing straight ahead. Twist through your waist and shoulders rather than your hips and legs.
• Reverse the movement until you reach the starting position; that’s one rep.

Sets/Reps: 3×15 each side

Golf

Cable Paloff Press

The Paloff Press is one of the most basic and important core exercises, especially for golfers. It targets the entire core, helping you rotate faster, and prevents injuries to your lower back. Just ask Tiger Woods.

How to Perform:

• Stand next to a cable tower perpendicular to the machine and grab the handle at about chest height.
• Squeeze your glutes and core and relax your shoulders.
• Push both arms straight out, hold the finish for a few seconds and return to the starting position; that’s one rep.
• Perform all your reps facing one direction and repeat facing in the other direction.

Sets/Reps: 3×15

Tennis

Dumbbell Single-Arm Wood Chop

This exercise mimics the backhand motion tennis players like Roger Federer have made famous. It builds strength in the hips, shoulders, forearms and lower back essential for a strong back swing.

How to Perform:

• Start in golf posture, holding a dumbbell in your right hand and place your left hand behind your back.
• Internally rotate your shoulder so the thumb of your right hand points to your left hip.
• Simultaneously extend the weight away from your body and externally rotate your shoulder so your thumb now points behind you.

Sets/Reps: 3×15 with each hand

Wrestling

Dumbbell Renegade Row

This variation adds weight via dumbbells, incorporating extra resistance to increase strength. It not only builds core strength, it also  strengthens your biceps and rhomboids as well.

How to Perform:

• Grab a pair of dumbbells that are challenging but not too heavy.
• Get into a standard push-up position with your hands grasping the dumbbells in a neutral grip on the floor and your feet a little wider than shoulder-width apart.
• Resisting the tendency to rotate your body, lift one dumbbell off the floor, perform a Single-Arm Row and place it back on the floor.
• Repeat with the other arm. That’s one repetition.

Sets/Reps: 3×15 each arm

READ MORE:

• This Ridiculously Simple Exercise Builds a Rock Solid Core
• New Research Discovers the Best Type of Core Exercise

Repeatedly swinging the ropes in various patterns elevates the heart rate and forces the core to maintain rigidity and stability. This teaches you to tighten your core while your limbs are moving on the field while also challenging your fatigue.

Battle ropes are versatile and they come in different diameters and lengths to allow you to focus either on muscle endurance and conditioning or strength and power.

Try these 10 battle rope exercises at your next workout to help increase your athletic performance.

1. Battle Rope Slams

Battle Rope Slams help build explosive power and strength. They are ideal for sports such as football, basketball and track, which require quick bursts of strength and power. They should be performed at the beginning of your workout, because they require maximum muscle recruitment and technique.

How to Perform:

1. Anchor a 50-foot, 2-inch-diameter rope.
2. Stand with feet hip-width apart and grasp the ends of the rope in each hand.
3. Bring both arms up overhead and then forcefully slam the ropes down into the ground while lowering into a high squat position.
4. Straighten up to return to standing and repeat.
5. Perform 3×20 seconds.

2. Battle Rope Rotational Slams

Similar to Overhead Slams, Rotational Slams increase strength and power, but they add rotation, which builds strength in your obliques and transverse abdominal muscles. They help with the transfer of power, similar to in-game movements such as blocking an opponent while moving laterally in football. They should be performed at the beginning of your workout, because they require maximum muscle recruitment and technique.

How to Perform:

1. Anchor a 50-foot, 2-inch-diameter rope.
2. Face the anchor with feet shoulder-width apart and knees slightly bent.
3. Grab the ends of the rope with your palms facing in.
4. Brace your core and hold the rope on the left side of your body.
5. Raise your arms up overhead and explosively slam the ropes down to the right of your body.
6. Repeat to the other side.
7. Perform 3×10 on each side.

3. Battle Rope Jump Lunge Slams

Battle Rope Jump Lunge Slams build explosive power in the legs and help develop jumping ability. They should be performed at the beginning of your workout, because they require maximum muscle recruitment and technique.

How to Perform:

1. Anchor a 50-foot, 2-inch-diameter rope.
2. Grab the ends of the rope with your palms facing in.
3. Step your right leg back into a Reverse Lunge and jump up, switching legs so that you land with your left leg back.
4. Continue alternating, making sure to keep good form and to get into a deep lunge.
5. Keep your head and chest up throughout the movement.
6. Perform 3×5 on each leg.

4. Battle Rope Alternating Waves

Battle Rope Alternating Waves focus on muscular endurance and conditioning. They should be performed quickly for a longer period of time to help build quick hands and activate your fast twitch muscles.

How to Perform:

1. Anchor a 40-foot, 1.5-inch-diameter rope.
2. Grab the ends of the rope with your palms facing in.
3. Stand facing the anchor with your feet shoulder-width apart and knees slightly bent.
4. Raise one arm to shoulder level, then quickly lower it back to start while simultaneously raising your other arm to shoulder level.
5. Keep your elbows tight to your sides and your core tight.
6. Continue alternating as quickly as you can without losing form.
7. Perform 3×30 seconds.

5. Battle Rope Single-Leg Alternating Waves on BOSU Ball

By adding a BOSU ball and standing on one leg, you add stability and balance to the exercise. This makes the movement harder, requires more core strength and helps you focus on proper form.

How to Perform:

1. Anchor a 40-foot, 1.5-inch-diameter rope.
2. Grab the ends of the rope with your palms facing in.
3. Stand facing the anchor with one foot on the flat side of the BOSU ball and your knee slightly bent.
4. Raise one arm to shoulder level, then quickly lower it back to start while simultaneously raising your other arm to shoulder level.
5. Make sure to keep your elbows tight to your sides and your core tight.
6. Continue alternating as quickly as you can without losing form.
7. Perform 3×15 seconds on each leg.

6. Battle Rope Claps

Battle Rope Claps also focus on muscle endurance. They should be performed quickly for an extended period of time. This exercise targets your biceps, anterior deltoids, chest and core.

How to Perform:

1. Anchor a 40-foot, 1.5-inch-diameter rope.
2. Grab the ends of the rope with your palms facing in.
3. Stand facing the anchor with feet shoulder-width apart and knees slightly bent.
4. Externally rotate your shoulders and bring the rope in each hand out away from each other.
5. Quickly internally rotate your shoulders and bring the rope in each hand in toward each other.
6. Keep your elbows tight to your sides and your core tight.
7. Continue alternating in and out as quickly as you can without losing form.
8. Perform 3×30 seconds.

7. Battle Rope Circles

Similar to the Battle Rope Claps, Battle Rope Circles focus on the internal and external rotation of your shoulders, helping to build deltoid and forearm strength. This movement should be performed quickly to increase muscular endurance.

How to Perform:

1. Anchor a 40-foot, 1.5-inch-diameter rope.
2. Grab the ends of the rope with your palms facing in.
3. Stand facing the anchor with feet shoulder-width apart and knees slightly bent.
4. Externally rotate your shoulders, moving the rope in circles out away from each other.
5. Then internally rotate your shoulders, moving the rope in circles in toward each other.
6. Keep your elbows tight to your sides and your core tight.
7. Perform 3×15 seconds in each direction.

8. Battle Rope Weight Plate/Dumbbell Pulls

This exercise focuses on pulling power and strength and also increases grip strength.

How to Perform:

1. Anchor a 50-foot, 2-inch-diameter rope around a weight plate or dumbbell.
2. Grab the ends of the rope with your palms facing in.
3. Stand facing the anchor with feet shoulder-width apart and knees slightly bent.
4. Pull the rope forward toward you, alternating hands quickly.
5. Brace your core and keep your head and chest up, as if you were performing Bent-Over Rows.
6. Keep pulling the weight until it reaches your feet. That’s one set.
7. Perform three sets.

9. Battle Rope Plank Single Arm Waves

Planks are a great exercises for building core strength through isometric holds. The Battle Rope Wave adds a resistance movement, requiring more core activation to stabilize the body while moving the rope.

How to Perform:

1. Anchor a 40-foot, 1.5-inch-diameter rope.
2. Get into a standard plank position with your head facing the anchor.
3. Grab the ends of the rope with one hand with your palm facing in.
4. Quickly lift the rope up and down creating a wave similar to Battle Rope Waves.
5. Do not over-rotate your body to lift the rope.
6. Keep your core tight and do not hike your hips or let them sag.
7. Perform 3×15 seconds with each hand.

10. Battle Rope Side Plank Single Arm Waves

This exercise is performed on your side to change the angle of resistance and target the obliques and transverse abdominal muscles.

How to Perform:

1. Anchor a 40-foot, 1.5-inch-diameter rope.
2. Get into a standard side plank position with the front of your body facing the anchor.
3. Grab the ends of the rope with your left hand with your palm facing in.
4. Quickly lift the rope up and down creating a wave similar to the Battle Rope Waves.
5. Do not over-rotate your body to lift the rope.
6. Keep your core tight and do not hike your hips or let them sag.
7. Perform 3×15 seconds on each side.

READ MORE:

• Get Ripped With This 15-Minute Battle Rope Workout
• Your Complete HIIT Training Guide
• Scorch Fat With This Savage Battle Rope Workout

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Peanut Butter and Banana Wrap

Ingredients:

• 1 100% whole-wheat tortilla
• 2 tbsp. natural peanut butter
• 1 medium banana
• 1 tsp. honey

Directions:

1. Spread peanut butter evenly over the tortilla
2. Drizzle honey evenly over the tortilla
3. Place banana on tortilla’s edge
4. Roll the tortilla with the banana until completely covered

Nutritional Information:

Calories: 393.33
Fat: 16.75 g
Carbohydrates: 56.21 g
Protein: 11.46 g

RELATED: Tobin Heath’s Old-School Peanut Butter and Jelly Sandwiches

Peanut Butter and Banana Dog

Ingredients:

• 1 whole-wheat hot dog bun
• 2 tbsp. natural peanut butter
• 1 medium banana
• 1 tsp. honey

Directions:

1. Spread peanut butter evenly inside bun
2. Place the banana in the hot dog bun
3. Drizzle the honey evenly over the banana

Nutritional Information:

Calories: 411.33
Fat: 18.3 g
Carbohydrates: 57.67 g
Protein: 13.1 g

Peanut Butter and Banana Waffle Taco

Ingredients:

• 1 Special K frozen waffle
• 2 tbsp. natural peanut butter
• 1 medium banana
• 1 tsp. honey

Directions:

1. Toast the waffle to personal preference
2. Spread peanut butter evenly over the waffle
3. Place banana in waffle’s center
4. Fold waffle in half with banana in center

Nutritional Information:

Calories: 376.33
Fat: 17.55 g
Carbohydrates: 51.67 g
Protein: 10.1 g

RELATED: Should You Add Butter To Your Coffee?

Peanut Butter and Raisin Strudel

Ingredients:

• 2 slices 100% whole wheat bread
• 2 tbsp. natural peanut butter
• 1 tbsp. raisins
• 1 tbsp. chopped walnuts
• 1 tsp. honey
• 1/4 tsp. cinnamon

Directions:

1. Spread peanut butter evenly between the two slices of bread
2. Divide the raisins and walnuts evenly on one slice of bread
3. Drizzle honey evenly over one slice of bread
4. Sprinkle cinnamon evenly over one slice of bread
5. Create a sandwich

Nutritional Information:

Calories: 414.33
Fat: 21.62 g
Carbohydrates: 46.9 g
Protein: 12.9 g

Peanut Butter and Date Strudel

Ingredients:

• 2 slices 100% whole-wheat bread
• 2 tbsp. natural peanut butter
• 1 tbsp. chopped dates
• 1 tbsp. chopped walnuts
• 1 tsp. honey
• 1/4 tsp. cinnamon

Directions:

1. Spread peanut butter evenly between both slices of bread
2. Divide dates and walnuts evenly on one slice of bread
3. Drizzle honey evenly on one slice of bread
4. Sprinkle cinnamon evenly over one slice of bread
5. Create a sandwich

Nutritional Information:

Calories: 411.33
Fat: 21.62 g
Carbohydrates: 44.9 g
Protein: 12.9 g

Peanut Butter and Apricot Strudel

Ingredients:

• 2 slices 100% whole-wheat bread
• 2 tbsp. natural peanut butter
• 6 dried apricot halves
• 1 tbsp. chopped walnuts
• 1 tsp. honey
• 1/4 tsp. cinnamon

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Directions:

1. Spread peanut butter evenly between both slices of bread
2. Divide apricots and walnuts evenly on one slice of bread
3. Drizzle honey evenly on one slice of bread
4. Sprinkle cinnamon evenly on one slice of bread
5. Create a sandwich

Nutritional Information:

Calories: 434.33
Fat: 21.73 g
Carbohydrates: 50.05 g
Protein: 13.61 g

Peanut Butter and Apple Quesadilla

Ingredients:

• 1 100% whole-wheat tortilla
• 2 tbsp. natural peanut butter
• 1 small apple
• 1 tsp. of honey

Directions:

1. Place a pan over medium heat and spray with non-stick cooking spray
2. Spread peanut butter evenly over tortilla
3. Slice apple into thin slices and divide evenly on half the tortilla
4. Drizzle honey evenly over tortilla
5. Fold tortilla in half
6. Place tortilla on pan and grill until it starts to brown, flip over and repeat

Nutritional Information:

Calories: 383.33
Fat: 16.67 g
Carbohydrates: 54.67 g
Protein: 10.78 g

Peanut Butter and Apple Strudel

Ingredients;

• 2 slices 100% whole-wheat bread
• 2 tbsp. natural peanut butter
• 1 small apple
• 1 tsp. honey
• 1/4 tsp. cinnamon

Directions:

1. Spread peanut butter evenly between two slices of bread
2. Slice apple into thin slices and divide evenly on one slice of bread
3. Drizzle honey evenly over one slice of bread
4. Sprinkle cinnamon evenly over one slice of bread
5. Create a sandwich

Nutritional Information:

Calories: 411.33
Fat: 17.22 g
Carbohydrates: 57.17 g
Protein: 11.42 g

Peanut Butter and Apple Muffin

Ingredients:

• 1 100% whole-wheat muffin
• 2 tbsp. of natural peanut butter
• 1 small apple
• 1 tsp. honey

Directions:

1. Cut muffin in half and toast to personal preference
2. Spread peanut butter evenly between the two halves
3. Core the apple and horizontally cut a thick ring slice
4. Place apple ring on one muffin slice
5. Drizzle honey evenly on one muffin slice
6. Create a sandwich

Nutritional Information:

Calories: 383.33
Fat: 17.75 g
Carbohydrates: 59.17 g
Protein: 13.42 g

Palming a ball requires grip strength. A strong grip will not only help you grip a basketball, it will also help your overall game. Grip strength will give you more control when you dribble and better “touch” when you shoot.

The following six grip-strengthening exercises will help you palm a basketball and improve your game in no time.

1. Barbell Reverse Grip Curls

Curls are a great biceps isolation move that can also increase your grip strength. Using a barbell instead of an EZ Bar forces you to use a fatter grip and really recruit your forearm muscles to keep the bar level. Using a reverse, or overhand, grip, you fight gravity more, making it harder to lift the bar.

How To Perform:

• Grasp a bar with an overhand grip, hands about shoulder-width apart.
• Keeping your back straight, elbows close to your body, and shoulders retracted, curl the bar by bending at your elbows.
• Do not flare your elbow, lean too far back or use your momentum to curl the bar.
• Sets/Reps: 3×10-12

2. Fingertip Push-Ups

Palming a basketball is not just about forearm strength. It’s also about finger strength. Performing Push-Ups on your fingertips leads to an increase in finger strength and therefore grip strength.

How to Perform:

• Get into a standard push-up position with your hands shoulder-width apart, and your core, glutes and lower back contracted.
• Instead of placing the palms of your hands on the floor, hold yourself up with your fingertips spread out on the floor.
• Sets/Reps: 3×15-20

3. Towel Grip Pull-Ups

Pull-Ups are one of the best upper-body exercises for athletes. How many you can do depends largely on your grip strength. A great way to add a grip variation to a normal Pull-Up is to wrap two towels around the bar and grasp those instead of the bar. The unusual neutral grip requires more muscle recruitment in the forearms and hand musculature.

How To Perform:

• Wrap two towels over a pull-up bar about shoulder-width apart, with the two ends of the towel hanging evenly.
• Grasp both ends of the towels with a neutral grip.
• Perform a standard Pull-Up, pulling with your upper back and not just your biceps.
• Sets/Reps: 3×10-12

4. Cable Reverse Grip Tricep Push-Downs

This exercise mimics Barbell Reverse Grip Curls, but targets the triceps and forearms. Once again, the reverse grip provides less leverage, making your forearms and hand musculature work harder to push the weight down. This will ultimately lead to a stronger grip, making it easier to palm a basketball. The triceps muscles are important for basketball players, since they play a crucial role in shooting and passing strength.

How To Perform:

• Attach a straight curl bar to a cable and adjust the height so it is at the top of the tower.
• Grasp the bar with an underhand grip.
• Keeping your elbows close to your body and your back straight, push the bar down until your elbows are straight.
• Slowly raise the bar until your elbows are at 90 degrees, and repeat the motion.
• Sets/Reps: 3×10-12

5. Towel Grip Inverted Rows

These confer the same benefits as Towel Grip Pull-Ups, but focus more on the rhomboid muscles than the biceps. Performing this exercise with towels also increases grip strength, which will help you palm the basketball and have more control when dribbling.

How To Perform:

• Adjust a Smith machine bar to waist height, or rack a barbell at waist height on a free-weight squat rack.
• Wrap two towels over the bar about shoulder-width apart, with the two ends of each towel hanging evenly.
• Lie down on the floor underneath the bar and grasp both ends of the towels.
• Keeping your back and legs straight, and your glutes contracted, pull your chest up to the bar.
• Focus on retracting your shoulders and using your rhomboids more than your biceps.
• Sets/Reps: 3×15-20

6. Pinch Plate Farmer’s Walk

Holding a heavy weight plate in each hand while you walk can be a grueling workout for your hand musculature and forearms. To make them even harder, try grasping a weight plate with just your fingers. This will increase the muscular endurance of your grip.

How To Perform:

• Grasp a weight plate in each hand with a pinch grip. Don’t use the handles!
• Keeping good posture, walk 50 yards with the plates by your sides without stopping.
• Sets/Distance: 3×50 yards

Continue your grip training with these workouts:

• Grip and Rip With Rice Bucket Hand-Strengthening Exercises
• 5 Time-Saving Grip Strength Exercises
• 3 Easy Steps for a Stronger Grip

Knowing how to stay hydrated during the summer is important. Water prevents heat-related illnesses and protects your muscles against cramping and fatigue. Still, whether because they aren’t thirsty or want to avoid stomach cramps, many athletes don’t drink enough water.

Fortunately, drinking water isn’t the only way to hydrate. An easy way to take in extra water—along with a ton of useful nutrients—is by eating high-water-content foods such as the ones below.

Cantaloupe, peaches and strawberries: high in electrolytes

These fruits are not only high in water, they also contain potassium, an important electrolyte. Electrolytes help form ions in your body that carry electrical energy critical to functions such as muscle contractions and nerve impulses. When combined with sodium, potassium helps maintain optimal fluid levels, which helps regulate your heart beat and circulation. One cup of these fruits contains 5-10 percent of your daily potassium. Try slicing them up and adding them to salads, smoothies or cereal—or eat them whole for a quick snack before or after a run.

Watermelon, kiwi and citrus fruits: high in vitamin C

These fruits, also packed with water, are esepcially high in vitamin C, which helps maintain cartilage and joint flexibility. Meeting one third of your daily vitamin C requirement per serving, they can also increase your range of motion. Vitamin C also protects your skin by combating the negative effects of UV rays, pollution and sweat.

Tomatoes and broccoli: cancer-fighting

Tomatoes are high in water and lycopene, an antioxidant shown to reduce the risk of cancer. Broccoli is 90 percent water and contains compounds called isothiocyanates, which, according to a 2010 study in the Journal of Medicinal Chemistry, block a defective gene that causes cells to become cancerous. Try adding tomatoes to your sandwich or grill them with olive oil. Add broccoli to your next stir fry or salad for a nice crunch.

Pineapples and cherries: good for muscle recovery

In addition to their high water content, both of these fruits have been shown to help you recover post-run. Studies show that the enzyme bromelain, found in pineapple, may reduce inflammation and speed up muscle repair.

“Tart cherries contain anthocyanins and melatonin, which reduce inflammation,” says Russel J. Reiter, Ph.D., professor of cellular and structural biology at the University of Texas Health Science Center. Try adding pineapples and cherries to yogurt, blend them into your smoothie, or eat them whole to help rehydrate after your run.

Yogurt and kefir: immunity-boosting

Eating probiotic-rich foods such as yogurt and kefir can protect you from respiratory tract infections,which are especially detrimental to runners. Yogurt usually has one to five strains of healthy probiotics. Kefir, a yogurt-like drink, can contain as many as 12 strains. One cup of each also contains 10-12 grams of protein, a building block not only for your muscles but also for your immune system. Try substituting Greek yogurt for mayonnaise in your chicken salad, adding it to your smoothie, or eating it with fresh fruit for a post-run snack.

Beans: aid digestion

One cup of cooked kidney, pinto or garbanzo beans provides a half cup of water, as much protein as two eggs and half your daily fiber needs. Fiber keeps your digestive system functioning, helps lower cholesterol and controls appetite. Beans are a balanced combination of carbohydrates and protein, allowing for a slower release of blood sugar for optimal performance. Beans are also an excellent source of protein for vegetarian runners, providing essential amino acids found in meat. Try adding beans to your stir fry, pasta salads, or blend it with olive oil to make your own hummus.

Reference:

Goldman, Leslie. “Eat Your Water: Hydrating foods provide plenty of fluid and nutrients to fuel hot summer runs.” Runner’s World, May 26, 2011.

Related:

• Hydrate With Food
• Hydrate With Pickle Juice for Cramps
• Hydration Facts Athletes Need to Know

An energy bar is a great pre- or post-run snack to boost your performance or help you recover. The problem is, most energy bars are loaded with sugar and calories and have added ingredients you can’t even pronounce. The solution is to make your own energy bars so you can control what goes in them. Try this energy bar recipe for a quick and easy snack before or after your next run.

Ingredients:

• 1/2 cup of raw almonds
• 1/2 cup of raw walnuts
• 1/2 cup of raw cashews
• 1/2 cup of raw pistachios
• 1 cup of old fashioned oats
• 2 Honey Maid Graham Cracker Sleeves
• 1 cup of raisins
• 1/2 cup of natural peanut butter
• 1/2 cup of honey

Directions:

1. Add the almonds, walnuts, half the oats, and the graham cracker sleeves together in a blender and pulse.
2. Scrape into a large bowl and add the cashews, pistachios, raisins and the other half of the oats.
3. In a separate microwave-safe bowl, add the peanut butter and honey and microwave for 1 minute.
4. Add the peanut butter and honey mixture to the dry ingredient bowl and mix with a wooden spoon.
5. Once completely mixed, spread the mixture into a 9×9-inch baking dish and spread evenly.
6. Store in refrigerator for at least 30 minutes, then cut into 16 bars.

Additional Add-Ins/Substitutions: pecans, macadamia nuts, mashed bananas, almond butter, apricots, chopped dates

Nutrition per bar

• Calories: 283.88
• Fat: 17.06 g
• Carbohydrates: 28.75 g
• Protein: 7.25 g

Adding sliders to any classic bodyweight exercise makes it instantly harder by creating instability through movement. This recruits more stabilizer muscles throughout your body, particularly in your core, which is the basis for all athletic movements.

If you think you need heavyweights to get a challenging workout, furniture slider exercises will quickly make you re-evaluate your stance.

1. Plank Alternating Wax On

Start in a push-up position with each hand on a slider. Bend your elbows and lower your body down about halfway to the floor. Holding that position, extend one arm in a circle rotating outwards away from your body. Once the circle is complete, repeat that same move with the other arm. Continue to alternate arms until you complete your desired number of repetitions. Make sure to keep your core tight, shoulders square, and butt down throughout the exercise.

2. Plank Single-Arm Wax Off

Start in a push-up position with each hand on a slider. Bend your elbows and lower your body down about halfway to the floor. Holding that position, extend one arm in a circle rotating outwards away from your body. Perform with one arm for designated repetitions, and then repeat with the other arm. Make sure to keep your core tight, shoulders square and butt down throughout the exercise.

3. Ab Roll Outs

Start in a kneeling push-up position with each hand on a slider. Keeping your arms straight, slide forward until your chest is parallel with the floor while making sure to brace your core. Reverse the movement back to starting point.

4. Around the World Planks

Start in a push-up position with both feet on one slider. Laterally walk your hands in a circle, never crossing your arms and keeping your feet in one place. Once you complete a full circle, reverse the movement. Keep your core braced, butt down and back straight.

5. Around the World Push-Ups

Start in a push-up position with both feet on one slider. Laterally walk your hands in a circle, never crossing your arms and keeping your feet in one place. With each step of your hands, perform a Push-Up before taking your next step. Once you complete a full circle, reverse the movement. Keep your core braced, butt down and back straight.

6. Around the World Explosive Push-Ups

Start in a push-up position with both feet on one slider. Perform an explosive Push-Up, but instead of going straight up, explode laterally while still keeping your feet in one place. Once you complete a full circle, reverse the movement. Keep your core braced, butt down and back straight.

7. Archer Push-Ups

Start in a push-up position with each hand on a slider. Bend one elbow and lower your body down while extending one arm laterally away from your body. Perform with one arm for designated repetitions, and then repeat with the other arm. Keep your core tight, shoulders square and butt down.

8. Chest Fly Push-Ups

Start in a push-up position with each hand on a slider. Bend at the elbows and lower your body toward the floor while you extend both arms away from your torso. Maintain a bend in your elbows at the bottom of the movement. Keep your core tight, shoulders square and butt down.

9. Plank Jacks

Start in a push-up position with a slider under each hand and each foot. Perform a Jumping Jack by separating your legs and hands while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

10. Plank Lower-Body Jacks

Start in a push-up position with a slider under each foot. Perform a Jumping Jack with just your legs by separating them while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

11. Plank Alternating Lower-Body Jacks

Start in a push-up position with a slider under each foot. Perform a Jumping Jack with just one leg by separating it from your other leg while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

12. Plank Upper-Body Jacks

Start in a push-up position with a slider under each hand. Perform a Jumping Jack with just your arms by separating them while still keeping contact with the floor. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

13. Push-Up Jacks

Start in a push-up position with a slider under each hand. Perform a Jumping Jack with just your arms by separating them while still keeping contact with the floor. When you separate your arms, bend your elbows and lower your body down into a Push-Up. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

14. Plank Shuffles

Start in a push-up position with a slider under each hand. Slide one hand forward while simultaneously sliding the other hand back toward your hip. Reverse the movement and continuously repeat. Keep our core tight, shoulders square and butt down.

15. Push-Up Shuffles

Start in a push-up position with a slider under each hand. Slide one hand forward wile simultaneously sliding the other hand back toward your hip while still keeping contact with the floor. As you are separating your hands bend your elbows and lower your body down into a staggered push-up. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

16. Prone Deadbugs

Start in a push-up position with a slider under each hand and foot. Slide your right hand forward and bring your right knee toward that same hand simultaneously. At the same time, slide your left hand backwards and your left knee in the same direction. Reverse the movement and continuously repeat. Keep your core tight, shoulders square and butt down.

17. Spider-Man Planks

Start in a push-up position with a slider under each foot. Bend one knee and bring it up toward your elbow and reverse the movement back to starting point. Repeat with the other leg. Keep your core tight, shoulders square and butt down.

18. Mountain Climbers

Start in a push-up position with a slider under each foot. Bend one knee and bring it forward towards your chest and reverse the movement back to starting point. Repeat with the other leg continuously as quickly as you can. Keep your core tight, shoulders square and butt down.

19. Two-Legged Mountain Climbers

Start in a push-up position with a slider under each foot. Bend both knees and bring them forward toward your chest and reverse the movement back to starting point. Repeat the movement continuously as quickly as you can. Keep your core tight, shoulders square and butt down.

20. Reverse Lunges

You certainly don’t need to hold a barbell (or any weight, for matter) during this movement, but the above video provides a good example of a Slider Reverse Lunge. This is a unique challenge for your quads, hamstrings and glutes. Once you are able to perform the movement effectively with your body weight, you can add other weight if you so choose. Note that only the foot that’s sliding back should have a slider beneath it. The front foot should always stay on stable ground here.

21. Hamstring Curls

The hamstrings are a critical muscle group for many athletic actions, and they’re under-developed in many people. Simply start in a supine position with sliders beneath both feet and think about bringing your heels toward your glutes and bridging your hips up toward the ceiling while your feet stay in contact with the ground. Keep your glutes engaged and your core tight throughout the movement.

Photo Credit: Liderina/iStock

READ MORE:

• Challenge Your Entire Body With These Furniture Slider Exercises
• Build Core Strength With These 3 Slider Exercises
• The Furniture Slider Workout

When made with the right ingredients, protein shakes can provide your body with the nutrients needed to help you recover and rebuild.

Protein shakes can also act as a meal replacement when you don’t have time for a sit down meal, because let’s face it, between school and sports, young athletes are always on the move.

Although just mixing a scoop of generic protein powder with milk or water is fine, many teens find the taste unenjoyable. And when you don’t like something, you’re less likely to stick with it.

The good news is that you can seriously upgrade both the impact and taste of your protein shake with just a tiny bit more effort.

Here are three protein shake recipes to help you refuel and increase athletic performance. The exact nutrition facts may vary slightly based on your chosen ingredients, and if you’d like to create a higher protein beverage, you can simply increase the amount of protein powder you utilize.

1. Apple Pie Protein Shake

Ingredients:

• 1 cup of Tree Top Apple Cider Juice
• 1 chopped apple of your choosing
• 1 scoop of vanilla or cinnamon flavored whey protein powder
• 1/2 cup of old fashioned oats
• 1 Chobani Flip Apple Crisp Twist Greek yogurt
• 1 tsp. of honey

Directions:

1. Put all ingredients in a blender and blend to desired consistency
2. Makes 28 oz

Nutrition Information Per 14 oz. serving:

• Calories: 358.5
• Fat: 4 grams
• Carbohydrates: 63 grams
• Protein: 19.5 grams

2. Green Machine Protein Shake

Ingredients:

• 1 cup of Tree Top Pineapple Orange Juice
• 1 chopped Granny Smith apple
• 1 banana
• 1 cup of green seedless grapes
• 1 scoop of vanilla flavored whey protein powder
• 5.3 oz. of Chobani vanilla Greek yogurt
• 1 handful of baby spinach leaves
• 1 tsp. of honey

Directions:

1. Put all ingredients in a blender and blend to desired consistency.
2. Makes 28 oz.

Nutrition Information Per 14 oz. serving:

• Calories: 375.5
• Fat: 1 gram
• Carbohydrates: 73.5 grams
• Protein: 19.5 grams

3. Mango Protein Shake

Ingredients:

• 1 cup of Ocean Spray Cran-Mango juice
• 1 chopped mango
• 1 scoop of vanilla flavored whey protein powder
• 5.3 oz. of Chobani mango Greek yogurt
• 1 tsp. of honey

Directions:

1. Put all ingredients in a blender and blend to desired consistency.
2. Makes 28 oz.

Nutrition Information Per 14 oz. serving:

• Calories: 276.5
• Fat: 1.5 grams
• Carbohydrates: 49 grams
• Protein: 18.5 grams

Although teenage athletes are always encouraged to sit down and have a proper meal after a workout or practice, protein shakes can be a valid option for athletes on the go.

They provide a quick source of nutrients and protein to help young athletes refuel and recover so they can be ready for their next session of physical activity.

Photo Credit: monkeybusinessimages/iStock

READ MORE:

• The Best Times to Drink a Protein Shake
• Protein Shake or Chocolate Milk: Which Is Better Post-Workout?