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Soccer Ball Workout

Bring a soccer ball along on your walk or run to add some variety. By spending 30 minutes chasing the ball, you’ll vary your route and tempo, and get better at soccer.

For: Runners, Walkers, Multisport.
Time: 30 minutes.
Description: Bring a soccer ball along on your walk or run to add some variety. By spending 30 minutes chasing the ball, you’ll vary your route and tempo, and get better at soccer.
Equipment needed: Soccer Ball or other kickable ball.

Remember walking home from school kicking a stone or ball along the way? How your path varied as the object of your kicking bounced along the route?

This workout is a variation on that theme. Bring a ball, preferably soccer, along with you on a 30-minute walk or run. A grass surface works best, even back and forth along a field, but you can be daring and head out into the road, just make sure it’s not your favorite ball.

Give it a good kick and chase it along the trajectory. Once you catch up with it, boot it again. Repeat until you’re 15 minutes away from the office. On the way home pick up the pace a little. For variety try the following:

  1. Accuracy: try to kick the ball to something, instead of random wallops.
  2. Over something: Give the ball some airtime, sending it over a car, tree limb, co-worker.
  3. 90 degree turns: Practice running and kicking the ball at a right angle, then go after it, making the square smaller and smaller and then larger and larger.
  4. Pairs: If you get someone to go along, kick the ball back and forth, or try to keep it away from him or her.