What are the best workouts in sports?

Breaking down what exercises are most effective


Photo by Alyssa Kift

Sophomore Michael Sikorski squats with the help of his partner during his athletic period. All baseball teams are doing weight training this year as a part of their program.

Story by Victoria Van and Jay Williamson

In the realm of athletics, there’s always a variety of ways athletes prepare. Whether it’s strength training, running or other forms of exercise, different workouts are useful for each individual sport. Here are some of the best workouts each athlete in a sport prefers to practice.

In basketball, there’s constant focus on teamwork and intuitive abilities to communicate with team mates in order to score. With this in mind, allowing every athlete an opportunity to shoot a basketball in drills are sufficient.

“The best drill is probably the five ball drill because everybody gets a chance to shoot the ball. It’s when you got five balls on one side of the court and as you go down the side, you have people passing the ball and there’s people doing layups,” senior Vonderic Stanley said. “You have to constantly run and have someone passing you the ball. You catch it and you have to be able to focus on scoring even when you are tired.”

Running in cross country and track depends on factors such as your endurance and keeping up with breathing to make sure you can continue without exhausting yourself in the long run.

“Even though we mostly just run, we rotate the different running exercises we do,” junior Nabil Kalam said. “I’m a long distance runner so I have to practice my endurance. My favorite workout is running at a constant pace for an extended period of time and that helps me keep track and stay focused on the exercise.”

Football circulates around relying on your teammates and advancing the field in order to score a touchdown with ease. To reach this goal, each player needs the drive to do drills and train themselves to persevere in winning the game.

Whether it’s strength training, running or other forms of exercise, different workouts are useful for each individual sport.

— Van

“One of the most productive exercises we have is called the mat,” senior Mason Shoalmire said. “One group of five goes at a time and Coach Stanford directs us to do certain drills, whether we are simultaneously hitting a knee and getting back up, or bear crawls, we have to roll out at the same time as we chase one of the coaches like a group of defenders.”

By being in swim, you have to maintain your form and ensure that your speed and agility aren’t compromised.

“We do a pretty even mix of drill and technique work as actual strength and speed work. There is so much technique involved, especially in comparison to other racing sports,” senior Luke Carter said. “Usually, we will have working sets where we solely work on technique. It is just all about being smooth and maintaining good form. The best weight training is squats and dead lifts because of how much it helps with pushing off the wall, flip turns and getting off the block.”

In soccer, there are a variety of exercises that help each athlete practice conditioning and strengthen  parts of their overall workout routine.

“Strength training would prepare you the most for soccer because it would help you with your touches and passes while any arm exercises would help throw ins and corner kicks,” senior Jillian Ross said. “Squats would be our best workout because of the heavy emphasis on leg strength in soccer, and that workout probably helps that the most.”

Playing baseball requires a competitive edge against teammates in order to further skills in areas such as running to bases and pitching the ball and especially to boost morale within the team.

“The best workout we have in baseball is one day out of each week when we have a competition where we separate teams and drive our competitive skills which really brings you together closer as a team,” senior Cole Christen said. “Some of the things we do are running, lifting and tug of war which is the best because you really come together as a team.”

Tennis requires a degree of self-discipline on the court and trust among fellow players when competing in tournaments. There are multiple exercises that are combined to make sure every workout is crucial to the athletes.

“The best thing we do is probably the agility ladder,” junior Tirzah Bailey said. “This is a good workout because it combines a lot of the different factors of tennis into one workout and allows us to work on our speed as well as our agility.”