Sport Specific Workouts

These Sport Specific Workouts will target your Major Muscle groups that are responsible for and contribute to your chosen activity. The techniques involved for each sport is simply broken down to their basic skeletal movements and the associated muscles are identified and the most appropriate workouts are then matched to them.

You should always keep in mind that the best workout for any given sport that you participate in is the sport itself. There is nothing better than sharpening your skills and working the required muscle groups in a manner specific to your chosen sport.

Practicing the correct techniques required will give your muscles an instinctive feel for the actions required and will become an automatic response (instant reactions). These Workouts will offer you additional strengthening of the major muscle groups used and therefore contribute to your improved performance.

These Sport Specific Workouts are on a PDF format for you to download and use at your convenience.

Please Note: Ensure that you include an appropriate warm up and cool down at the beginning and end of your Workouts. Your movements should always be in a controlled and deliberate manner with a strong emphasis on your posture and correct positioning. I recommend that you should include these Workouts (in the initial stages) at least 3 times a week, in conjunction with your normal training sessions, coaching and sport participation.

These Workouts will incorporate the effective use of Fitness Balls and Resistance Bands, as well as your own Body Weight. You can alternatively utilise free weights or if available weight machines to achieve your results. Check out the Exercise Ball and Resistance Band Pages for equipment Tips and Recommendations.

You should take full advantage of these Workouts and experience the results for yourself. Use them to unlock your full potential and discover the opportunity to out perform your opponents or smash your personal best results.

If you have any questions or suggestions on these or other Workouts that you would like included, feel free to Contact Me.


  • TENNIS WORKOUT (Right-click to download this PDF file here.)
  • GOLF WORKOUT (Right-click to download this PDF file here.)
  • BASEBALL WORKOUT (Right-click to download this PDF file here.)

  • CYCLING WORKOUT (Right-click to download this PDF file here.)
  • FOOTBALL WORKOUT (Right-click to download this PDF file here.)
  • SOCCER WORKOUT (Right-click to download this PDF file here.)
  • SWIMMING WORKOUT (Right-click to download this PDF file here.)
  • ROWING WORKOUT (Right-click to download this PDF file here.)

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