Get in shape?

soo im what 14
and I want to get in shape(x
as in start going for runs
and doing sit ups and stuff.

I wanna go out for a sport like track
or basketball and soccer soo
any tips?

when I get in shape I usually start off with running about a 1/2 mile or so each day (during the week) and then after each run, I will do about 20 crunches, and then after do 3 different types of push-ups, until my arm will not support me any more. the push-ups I usually do are tricep, Inclined, and Declined (both wide and regular) every day try and up the amount of push-ups and crunches by approx five, and then on the weekend rest. also with running, try and increase the amount you run every day. It is not much, but it will start to get you in shape.

Once you are fit enough, there are a lot more exercises that you will be able to do, and probably should do for say soccer. If you want to jump right in to the harder stuff first, then after doing push-ups and crunches, do some squats ( not with weights) and do them for about a minute or so, going at a steady pace. for the squats to be most effective, keep your feet shoulder length apart, and keep your heels flat against the ground. also clasp your hands in front of your face, keeping your elbows square with your feet, and always keep your back straight, and your eyes facing directly forward.

when you feel ready and able enough to run longer distances, and your lungs are likewise conditioned, I would advise doing a lot of exercises with running and your legs. such things to do are back petals which is where you are running backwards, but you also have to keep your back straight up, and your butt kept down, which will burn your legs and muscles at first. also try to maintain a sprint for a period of time while running to boost your endurance. another technique you can try to increase your ability with your legs is when running you face both toward the track (if you are running on one) and away from the track, and do a grapevine with your feet. again until you are used to it, you may feel a burning in your legs.

if you are to the point where you have a large endurance, you will also want to do ladders. most people do not do them of their own accord, and usually do them as punishment, or training for the actual team, but it is best to be conditioned before the season starts. start out with doing 25 yard ladders, going every 5 yards. when your are conditioned enough expand it to 50, and later up to 100 yards, which will help you in both soccer and basket ball to be able to rapidly change directions a multitude of times during the games. it will also burn, because you want to be sprinting them.

if you are looking to condition skills for soccer, I do have some tips further, but that should get you into a decent enough shape over the course of 3 or 4 months, and then you can work on skills. Too, it depends on your desire and how conditioned you want to make yourself. If you are just looking to be fit enough to be later conditioned, stick with the first Suggestion, if not, then follow the steps, and add each set to your workout after a couple of weeks with each. Any further questions and you can Fun-mail me. I will try to get on and answer if you need .

Homestar_runner3