Ever wondered how a dual athlete stays not only in top shape, but motivated? Professional soccer and cricket player Ellyse Perry is no stranger to gruelling training schedules day after day, so who better to enlist for a fun and fresh workout that will actually leave you tossing the television remote aside?
Ellyse says the key to staying motivated is company. “As a team sports player, I really rely on my teammates to keep me motivated, particularly on chilly mornings. It’s about finding what’s right for you, and remembering just how good you’re going to feel after the workout”, said Ellyse.
Ellyse shares one of her favourite small group outdoor workouts:
Warm up – 5 minutes
Find yourself an open grassy area like a park or sports field. Start with a few laps of jogging around the oval, followed by some dynamic stretches – eg. leg swings, arm swings, side bends, back rolls etc.
Starting the session with a warm up is important, particularly if you’re training in the morning. The body’s core muscle groups need to be mobile and warm before getting into the main component of the workout to prevent injury.
Dynamic stretching prepares the body for the exercises ahead. Try to mimic the actions you will complete in the main exercise component. For example, if you are focusing on your legs, good dynamic stretches include: leg swings, gentle squats and lunges. If you’re training outside, find a post to help with your balance during your leg swings or pair up with a friend.
Strength and Conditioning Circuit – 20 minutes
As a group, perform the following exercises x 4 reps, with a two minutes rest between sets. These exercises should be performed at 100% effort utilising the two minute rest between sets as your recovery. The workout below is an example of a full body workout targeting arms, abs and legs while shuttle runs will improve your cardiovascular endurance and get your heart rate up.
10 x push ups – these can be done on your knees or on your toes, the important thing with push ups is to get the technique right and try and get your chest as close to the grass as possible.
20 x sit ups – there are many ways to target your core muscle groups. For beginners, it is best to start with your feet firmly on the ground, but for the more advanced you can lift your legs up in a 90 degree angle.
10 x tuck jumps – tuck jumps get the heart rate up straight away. It is best to complete these as quick as possible.
20 x squats – squats are great for toning your bum and thighs, the deeper you go, the better the burn. Use your heels to provide the support for a deeper squat.
20, 40, 60, 80 metre shuttle run
Small Sided Games – 30 minutes
To end on a high, choose one or two of the options below (which ever you enjoy most) and have a quick game in the park. These games are great with a small group, a game of three on three will really get the heart rate up as a lot of running is required. Make sure you bring down some cones to set up the field.
- Touch football
- Soccer
- Frisbee
- AFL
Warm Down – 5 minutes
To prevent soreness the following day it is important to stretch and use a foam roller (if you have one). A foam roller is a great tool to increase the elasticity and loosen up the muscles while also preventing the pain in your body the following day.
Simply lie on top of the roller and roll up and down slowly in both directions until you find a spot that is sore and tender. Hold on that spot for a few seconds and continue to roll over that area until you feel the muscle loosen up.
A proper warm up and warm down will help your body recover quicker and enable you to exercise again the following day (if you want to!).
