YORK COUNTY, Pa. — With the Super Bowl right around the corner FOX43's Ally Debicki and trainers at the York County Jewish Community Center, are getting in the spirit by bringing you three athletic training moves that are associated with the sport.
"All three movements are going to help you on the field with speed and reaction training and off the field with balance and strength,” said Jen Winter, JCC Fitness Director.
Winter says that when you play sports, it's important to work on quick reaction time, speed and movement, but it must be done safely.
Most move their bodies forward and backward, so what takes an athlete to the next level is breaking the plane, and training laterally.
“Lateral training is probably one of the most important things for an athlete to do. When you are moving quickly from side to side, and training to do that, that means on the field you are going to be quick to go around people, you’re going to start [and] stop quickly,” said Winter.
This week's FOX43 FitMinute moves include:
- The Heisman
- The Speed Skater
- Single Leg Jump
“Movement number one is going to be [the] Heisman, everyone knows it and so you're doing this one more for speed and reaction training,” said Winter.
“Number two is going to be the speed skater. You are going to be jumping from side to side, that’s going to help with knee and ankle strength, and then again that reaction training,” said Winter.
“Number three is going to be a single leg jump, where you are going to work on that strength, and stopping your body quickly,” said Winter.
These moves can be timed or done by reps. Winter says to try 30 to 40 seconds of the movement, with a 20 to 30-second rest, or if you prefer reps between 10 to 12 are good.
“What’s great about these movements is that you can make them smaller or not jump as high. You condense the movement into a smaller pattern and then just don’t jump as high, and then you can build on that,” said Winter.
Have a safe weekend enjoying the Super Bowl and remember that you just got better!