Weight training will improve your game

By Nancy Cole
Knight Ridder News Service

You know that weight training can give you a killer body, but did you know it can create a killer instinct on the court?

Your confidence level, agility, power, strength, endurance and timing can all be enhanced through weight training, making you a better athlete and competitor.

Choose exercises that complement the way you move in your particular sport. Tennis, for example, uses an amazing number of muscles, so you want to make sure your resistance program hits all of those muscle groups.

Lunges are great for developing the hips, quadriceps, glutes and hamstrings and can really improve your stability and agility. The clock lunge, in particular, improves your side shuffling and helps stabilize your knees.

Hold two 8-pound dumbbells or a 15-pound body bar over your shoulders. Move into a traditional front lunge by lunging forward, using your right foot until your knee is hinged at 90 degrees and aligned over your ankle so that you are in the 12 o'clock position. Hold momentarily, then push up through your heels back to the starting position.

Next, lunge to the right side with right foot so that you are in the three o'clock position. Hold momentarily, push up to the starting position and then lunge behind you with the right foot, lowering your right knee toward the ground so that you are in the six o'clock position. Step back to the starting position so that you can complete the same set with the left leg. Keep your back straight, your torso erect and thighs parallel to the floor. Your knees should not trail over your toes.

Whatever sport you play, a stronger, more efficient body will enhance your game. And even if you're only sporting a swimsuit this summer, leaner legs and tighter rear are always a win-win situation. Game, Set, Match — Weights!