How to Get Your Body in Shape for Your Next Competition


Whether it’s field hockey, basketball, track, and field, or another sport entirely, the physical demands of playing in a particular competition can often be intense. With the added stress of trying to get your body in peak physical shape for that competition, can you imagine what it’s like for an athlete?

Unfortunately, many athletes don’t take their fitness as seriously as they should. This is why we see some incredibly fit athletes struggle with an off-season and then again when that competition comes around again. If you want to get your body in peak shape before a specific competition, here are some simple tips on how to do so:

Change up your routine frequently

Typically, at the beginning of the off-season, many athletes will stick to the same routine for the first few weeks or months of their off-season. However, this is when you want to change it up. By changing your routine, you’re giving your body a new stimulus. Your body will be confused and may even stop trying to adapt to the routine if you keep it the same. This can lead to less muscle mass and strength.

If you don’t change your routine, you’re putting your body in a state of stagnation. Instead, you want to keep training and building your fitness, which will help you get into peak shape when the competition season comes around.

Jump rope for cardio

A jump rope may seem like an easy piece of equipment to get your hands on, but you’d be surprised how many gyms don’t have one. If you’re looking to get cardio in for cardio training, jump rope is a great way to do it. As a jump rope exercise, it’s low impact and burns a surprising amount of calories. You can even do intervals on the jump rope to get your body moving quickly and burn even more calories. Jumping rope is a great low-impact cardio exercise, and it’s something you can do in a pinch.

Squats and deadlifts for core strength

For core strength training, you want to focus on compound movements. These types of exercises are going to challenge your entire body while also building core strength, which will help you more fully extend your joints when you compete. For these exercises, you want to focus on compound movements such as squats, lunges, and deadlifts. These movements not only work your lower body but also work your core, which is important when it comes to competing.

Bicep curls for triceps

The triceps are one of the most important muscles to build for competition preparation. These muscles are responsible for extending your elbows and are often called into action during gymnastics. To get a bigger and stronger set of triceps, you want to perform three sets of 10-15 reps of push-downs. With these exercises, you want to focus on the last two reps to get the most out of them.

Aim for a 6-12 month training plan

If you want to get your body in peak shape for a specific competition, you’re going to have to put in the work. When it comes to competing, you can’t half-ass it. You’re going to have to be aggressive, and you’re going to have to put in the work. For field hockey, you’re going to have to follow a specific training plan for six to twelve months. With field hockey, your body will adapt to the workload, so unless you’re keeping up with that training plan, you’ll have to push yourself even harder to get your body in shape.

Final Words

Whether you’re gearing up for a track and field competition or just want to get your body in peak shape for life in general, there are some simple tricks to get you there. The more you put in, the more you’ll get out. With that in mind, remember to be aggressive and consistent with your training, and the results will speak for themselves.


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