Fitness Goals

Sports Training Workouts You Can Try At Home

Leanna Olbinsky

Interested in getting into sports, but not sure where to begin? Never fear, Sworkit is here! We’ve got the perfect sports training workouts to help you get in shape so that you can stand out from the crowd during tryouts. Whether you’re interested in hitting the ice in the hockey rink or saddling up your horse, we’ve got you covered.

Our Sports Training Workouts 

runner stretching before sports training workout

Each sport has its own unique style that requires athletes to change up their workout. For example, rock climbing will require a lot of upper body strength, as well as building up strength in the fingers. This wouldn’t hurt a soccer player, but they’d be more focused on exercises involving the legs. Figure skating would require a more full-body workout that tones the body. 

Here at Sworkit, we have developed workouts individualized for your specific needs. These are just a few of the workouts designed specifically with athletes in mind.

  • Cyclists
  • Runners
  • Soccer
  • Basketball
  • Softball 
  • Baseball
  • Football
  • Golf
  • Figure Skating
  • Rock Climbing
  • And More!


Does having a strong core really matter to athletes? If you’re serious about getting into sports, it’s critical.

Any full-body movement you do, such as running, jumping, or even walking utilizes your core. If you’re serious about getting into sports, developing your core is key. 

Having a strong core can also help you in other areas of your life. According to Summit Medical Group, developing your core strength can improve balance and stability, helps with posture, and can even eliminate back pain. 

There are also some other health benefits that will benefit you whether or not you are doing sports such as:

  • Protect your inner organs and central nervous system
  • Builds endurance 
  • Improves your ability to lift and push
  • Increases flexibility
  • Builds muscle in your arms and legs
  • Supports joints and tendons

All of these are key to being able to perform well in a sporting event. If it sounds a little intimidating, it shouldn’t be. Building up your core doesn’t have to be a chore. With the right workout, it can be both fun and relaxing.

These exercises will help you build the foundations to a solid core.

  • Twisting Plank Push back
  • Ankle Taps
  • Plank Jump to Squat
  • Pilates Roll Like a Bug
  • Happy Jacks
  • Teaser 

Dynamic Mobility Warm-up

stretching warmup

If you want to get the most out of your sports training workout, then warming up is crucial, especially if you’re going to do an intense workout. It’s easy to overlook, especially if you’re short on time, but this might lead to injuries that are avoidable. The American Heart Association reports, “Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout.”

Not sure where to begin? Here is a dynamic warm-up exercise that is great before any workout in Sworkit or other activities such as running and cycling.


If you’re looking for a workout that gets your heart rate up, but you’re short on time, then HIIT is perfect. According to a study performed by NCBI, HIIT training sessions help athletes improve their aerobic and anaerobic performance while still allowing them to train on more sport specific activities.

For example, if you’re training for baseball, you might need to focus on your curveball. It’s a crucial part of your training, but it’s not necessarily developing your leg strength or building up your cardio. A quick HIIT workout will help you focus on these skills without pulling time away from the specialized training of your sport.

Try changing Sworkit’s workout settings to HIIT style intervals timings when you are selecting your workout time length.

Curious to know more? Try Sworkit for free today.

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