If you had a big tennis match coming up, how would you prepare? Work on your backhand, perhaps? Strengthen your serve? Or abandon the tennis court in favour of the yoga studio?
In March, Andy Murray beat world number one Roger Federer in three sets at the Dubai Open. He attributed the win partly to the introduction of Bikram yoga – so-called “hot yoga”, which is practised in rooms heated to 40.5C – into his training schedule, for giving him the mental strength, stamina and flexibility to raise his play.
Murray is just one of a growing number of sports players crediting another exercise regime as vital to their primary game. Fellow tennis star Maria Sharapova and Portsmouth and England goalkeeper David James are other yoga converts. But yoga is not the only supplementary activity that helps athletes of all types to excel in their chosen sport. Pilates and ballet also help protect against injury by strengthening the body and improving flexibility, while cycling is a popular preparatory exercise that causes far less strain on the joints than running.
Varying your training isn’t just for the professionals – anyone can benefit from a well-rounded exercise routine that takes in at least two different sports. For one thing, it will stop boredom setting in, a common problem when you’re over-familiar with the gym treadmill. And it will work different muscle groups, reducing the chance of injury. A coach or trainer should be able to advise on good complementary training whatever your sport or level of fitness. Here are some suggestions to get you going.
Yoga and pilates for running
London-based communications manager Caroline Crouch took up Iyengar yoga two years ago, to strengthen her body for running and cycling. “After completing my first triathlon I noticed more aches and pains than usual in my knees, shins and lower back,” she says. “When I run, I am prone to getting very tight hamstrings and lower back. My yoga practice helps loosen my muscles and minimise the pain.”
Yoga teacher Claire Missingham warns that hard running and jogging practised in isolation can lead to spinal compressions and injury. “For runners, a dynamic practice such as sun salutations [a sequence of a dozen postures] before running can warm up the body and get you connected to your breathing,” she says. “Afterwards, slow, static postures can relieve tight hips and quads.”
Pilates can also be beneficial to runners because it can improve flexibility. Its emphasis on correct alignment and core postural strength also counters the uneven strain on joints and soft tissues and the shortening of muscle groups that often plagues runners.
Cycling for squash
Squash is one of the best aerobic activities of all, burning more than 300 hard-earned calories for every 30 minutes played. It is also notoriously tough on the joints. But regular cycling minimises the risk of injury by building up and aligning muscles in the legs.
Peter Barker is the world’s number 10 squash player and ranked number three in Britain. He uses intensive cycling sessions three times a week. “With the correct technique and seat position, the continuous motion of the bike allows your quads, gluts and calf muscles to align themselves and have a complete workout without causing any stress to your joints of other parts of your body,” he says.
Community affairs manager Louise O’Reilly has used cycling as a cross-training activity for squash for the past seven years. “On the squash court I have greater stamina, speed and ability to lunge for the ball rather then overreaching or overusing the back muscles,” she says.
Gymnastics for rugby
So what’s so similar about somersaulting off a vault and tackling a 6ft 4in rugby player on a muddy pitch?
Plenty, says Bristol-based personal trainer Andrew Prosser. Gymnasts need speed and acceleration for vaulting, strength for lifting and supporting the body and power for explosive movements such as dismounting. “For a rugby player, speed and acceleration are essential to make crucial breaks through the defensive line,” he says. “Strength and power is needed to make and break tackles and muscular endurance is important. Being able to do the splits isn’t going to help you tackle harder, but having increased flexibility does reduce your risk of injury.”
Martial arts for ballet
The range of movement, flexibility and strength needed for ballet means that it can itself be beneficial for anyone seeking better posture, balance, coordination and agility in their own sport. But ballet dancers can also look outside their own discipline in order to refine their technique.
Jarkko Lehmus, a soloist with the Scottish Ballet, says: “Ballet is a very specialised area of movement. From my own experience I have found that the different physicality of martial arts and other types of dance, such as tango, salsa and various groovier styles of dance tend to give ballet more depth and fluidity.
“Martial arts and fencing are also very good for getting in touch with the centre. They also have rhythmical benefits to help understanding the timing when working with a partner.”
Surfing for horse riding
Surfing and horse riding might sound worlds apart, but in fact they complement each other so well that some companies offer activity holidays based on this combination.
Equestrian journalist Kathy Carter says the two sports sit well together: “There are many physical elements required to ride horses safely, such as good balance and stability, strong lower limbs, flexible ankle joints and good posture. In addition, riders need good core strength in order to protect their backs, and also maintain the correct riding position. These elements go hand in hand with surfing.”
Jon Pitts, a sports scientist working with the British Equestrian Federation, says horse riders can also benefit from simply sitting on an exercise ball, which improves balance and core strength. “Start by standing with the balls of your feet on a step, and practise low squats while keeping your balance. Progress to sitting on an exercise ball to challenge coordination and reactions. Stretching the groin, hamstrings, shoulders and lower back will allow the muscles to better accommodate unnatural riding positions.”
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