Develop Your Plan; Plan Your Development

You're committed to excellence. You don't need a gym membership or expensive equipment.

A gallon of water weighs over eight pounds. That's a good approximation for a dumbbell. A jump rope on a popular online site costs five to nine dollars. Body weight exercises cost nothing. 

Based on the article published in American College of Sports Medicine. It features 12 exercises deploying only body weight, a wall and a chair.

Here are more ideas.

 

Develop your own program. 

1. Baseline testing. What's your vertical jump (power)? What's your three-cone run time (quickness)? How long can you jump rope (endurance)? 

2. Design your workout program for at least three days a week. It's easier when you workout with a teammate, even if it's over the phone. 

3. After four to six weeks, repeat testing. Jump higher, run quicker, exercise longer. 

Invest your time don't spend it.