Chapter 1: Debunking Myths About Age and Activity

Many people mistakenly believe that sports like soccer or basketball are exclusively for the young and fit. Once you hit your forties, it seems there’s an unspoken rule that your joints should start to slow down. However, as a kinesiologist, I've encountered individuals in their sixties and seventies who remain active and vibrant. They don’t possess extraordinary abilities but rather two essential qualities: a strong belief in their physical capabilities and a refusal to let age-related stereotypes confine them. They actively work to sustain a flexible, robust body that can handle the demands of both work and play.

Although aging and pain should not be overlooked, too many let these challenges dictate their lives. If you think you are too far gone to try a new sport or hobby, I encourage you to explore the exercises outlined below. They might just rekindle your awareness of how fit and agile you truly are.

Here's to elevating your fitness and returning to a life without restrictions!

Chapter 2: A Roadmap to Enjoying Sports in Your Later Years

Before diving into the exercises, I want to highlight a couple of important points. First, these movements are not intended for complete beginners. They are designed to help you develop strength and resilience in fundamental movement patterns such as lunging, cutting, and jumping. If you're new to mobility or resistance training, I recommend checking out my programs that lay a solid foundation. Alternatively, consult a trusted health professional to determine if you're ready for sport-specific training. This is particularly important for those with injuries or chronic conditions.

Second, I’m not suggesting that these exercises are mandatory before you begin a new sport or activity. This program serves as a helpful guide to gradually introduce new movements and prevent future injuries. While not every exercise will suit everyone, I believe most will find value in this approach. If you have concerns, feel free to reach out, and I can assist you in tailoring modifications to fit your needs!

These exercises are designed to require no gym equipment, allowing you to perform them anywhere. Start with a goal of two sessions per week and progressively increase to three or four as you feel comfortable. Focus on executing each movement with proper form rather than rushing through repetitions. If you experience pain during any exercise, skip it and revisit it later. Always remember to warm up before starting.

Now, let's get started!

1. Running Man

Execution: 1 x 15–20 reps/side

Instructions: Begin by standing on one leg. Raise the opposite knee towards your chest, ensuring your arms mimic a running posture. Slowly swing the lifted leg back towards the ground without letting the toes touch down. Bend at the hips, not the back, as you move the leg back. Alternate swinging your arms as you perform the movement.

2. Side Plank with Leg Abduction

Execution: 10–15 reps/side

Instructions: Start in a side plank position. Before you begin, extend your top leg. Then, lift the top leg while maintaining the integrity of your side plank. Ensure your heel stays aligned with your toes and focus on keeping the movement vertical. Remember to breathe throughout the exercise!

3. Elevated Glute Bridge

Execution: 12–15 reps

Instructions: Find an elevated surface like a riser or couch. Lie down with your heels on the elevated surface. Perform a standard glute bridge, lifting your hips and holding at full extension for 2–3 seconds. This position engages your hamstrings more intensely. For an added challenge, consider a single-leg variation to strengthen the knee's supportive tissues.

4. Point Hops

Execution: 10–15 reps

Instructions: Imagine you're performing a diagonal ski jump! Set up four markers in a diagonal line. Hop from one to the next, focusing on landing and immediately leaping to the next point. Increase the distance between markers for a greater challenge, taking short breaks between sets.

5. Lateral Jump Squats

Execution: 10–12 reps

Instructions: If you're comfortable with jump squats, this is a good progression. The jump doesn’t need to be extensive; the key is the lateral movement, which will strengthen your tissues. Focus on soft landings by bending your knees, then immediately spring back up for another jump in the opposite direction.

BONUS: Depth Jump (Advanced)

Find a stable platform (8–12 inches for beginners, up to 30–40 inches for advanced). Stand with your feet together on the edge. Step off and land on your forefoot. As you touch the ground, immediately jump explosively upwards. Use your arms to assist in propelling your body. Start with 3–6 jumps and stop when fatigued. Gradually work up to 2 sets of 10 jumps.

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Video Description: This video explores why older individuals may struggle with jumping and offers effective strategies to improve their jumping ability.

Video Description: Discover the secrets to running without pain as you age, featuring tips and techniques tailored for older athletes.

In Conclusion

Team sports are not just for the youthful and fit. Regardless of your age or fitness level, you can participate in these activities if you're willing to commit to the necessary effort. Investing just one hour per week in mobility and strength training can lead to significant improvements and help prevent injuries. Are you ready to take charge of your health and dive back into the activities you’ve always wanted to pursue?

This is just the beginning of an incredible journey!

-David Liira Kin