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1 Power Push-Up

Whatever the sport, upper body strength is critical. To build it, nothing beats my Power Push-Ups, which ensure a full range of motion and help strengthen the entire upper body. They’re tough but worth it!

-Tyson

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2 The Perfect Plank

With three kids, my career and appearances, I have to make the most of my workout time, so I use planks to strengthen my entire core in one exercise. With a stronger core, your growing All-Star will notice new strength and balance come game time.

-Tyson

Instructions for your Junior All-Star

  • 1Set up like you’re going to do a push-up: shoulders over wrists, hips lowered and legs straight. Now freeze!
  • 2Pull in your belly button and pretend you’re balancing a ball on your upper back.
  • 3Hold for at least 15 seconds.
  • Rest for 20 seconds, then return to plank position. Repeat cycle three times.
  • TYSON’S PRO CHALLENGE:

    Plank for 30 seconds while lifting one leg off the ground. Repeat while holding other leg off the ground.

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3 Energize with Interval Training

Does your Junior All-Star want extra energy when the game clock is ticking down? Interval training will help her improve her aerobic endurance, so she’s got power and energy even at the end of the game.

-Tyson

Instructions for your Junior All-Star

  • 1Find an area long enough to sprint for a minute.
  • 2As fast as you possibly can, sprint for 30 seconds.
  • 3Recover by walking for one minute.
  • Repeat cycle five times.
  • TYSON'S PRO CHALLENGE:

    Rev up the intensity by running this interval training uphill.

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4 Rock The Rope

Sure, you don’t jump high when you jump rope. But jumping rope strengthens the fast-twitch leg muscles used in a vertical leap, so you can jump higher when you need to.

-Tyson

Instructions for your Junior All-Star

  • 1First, choose the right rope. The heavier the rope, the greater the challenge. To find the right length, step on the middle of the rope and make sure the handles reach your armpits.
  • 2Swing the rope in steady rhythm, jumping for 30 seconds, then resting for 30 seconds.
  • Repeat for three cycles.
  • TYSON'S PRO CHALLENGE:

    Jump rope for 20 seconds on one leg. Rest for 10 seconds, then repeat, this time jumping on the other leg.

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5 Ladder to the Top

Straightforward speed is impressive, but for me, agility is even more valuable. Quick reactions help me steal the ball, make a pass or block a shot. A homemade agility ladder is an easy way to strengthen the ankle muscles used for pivoting and lateral quickness.

 -Tyson

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6 Stretching Supreme

Were you aware that holding a stretch can tire muscles? With that in mind, you may want to stretch post-workout. A great stretching routine encourages muscle recovery so it can help as much as the workout itself.

-Tyson

  • Perform each of these stretches for eight seconds, rest for three seconds and then repeat. Stretch the weaker side of your body first and make sure you stretch both sides of your body for the same amount of time, using the same amount of effort.
  • TYSON'S PRO TIP:

    The stronger side of your body is usually the hand you write with.

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