Athletes are always looking for ways to maximize their training efficiency. If you are short on time but still want to improve strength, speed, endurance, and flexibility, these 10-minute daily workouts can help. Designed for all sports, they target key athletic traits to enhance performance.
Explosive Power (Plyometrics & Speed)
Perfect for improving acceleration, agility, and jumping ability.
Routine: (Perform 3 rounds)
- Jump Squats – 30 seconds2
- Lateral Bounds – 30 seconds
- Bounding Sprints – 20 meters x 3
- Burpees – 30 seconds
- High Knees – 30 seconds
Strength & Core Stability
Builds resilience, balance, and injury prevention.
Routine: (Perform 3 rounds)
- Push-Ups (or Clap Push-Ups) – 30 seconds
- Plank with Shoulder Taps – 30 seconds
- Bulgarian Split Squats – 10 reps each leg
- Russian Twists (Weighted or Bodyweight) – 30 seconds
- Superman Holds – 30 seconds
Endurance & Conditioning (HIIT)
Boosts stamina and cardiovascular efficiency.
Routine: (Perform 3 rounds)
- Jump Rope (Double Unders or Fast Singles) – 30 seconds
- Mountain Climbers – 30 seconds
- Sprint Intervals (10-second sprint, 10-second rest) – 4 rounds
- Shadowboxing or Fast Footwork Drills – 30 seconds
- Kettlebell Swings or Dumbbell Snatches – 30 seconds
Mobility & Flexibility (Active Recovery)
Enhances range of motion and reduces the risk of injury.
Routine: (Hold each stretch for 30 seconds)
- World’s Greatest Stretch
- Hip Flexor Stretch with Rotation
- Pigeon Pose
- Downward Dog to Cobra Flow
- Wall Angels for Shoulder Mobility
How to Incorporate These Workouts
- Rotate through different workouts daily for full-body development.
- Can be used as a warm-up before practice or a finisher after training.
- Increase reps or intensity as you progress.
Even with just 10 minutes a day, you can significantly improve your athletic performance. Whether you’re a rugby player, sprinter, footballer or any competitive athlete, consistency is the key!
____________________________________Azeez Ladipo is a former professional Rugby player and captain of the Nigeria Rugby Men’s National 7s and 15s Teams. Ladipo is a thoroughbred Nigeria rugby player who grew up playing Rugby at U14 level in Lagos Rugby Club under the tutelage of Sir Martin Crawford, Yinka Marinho and Tunde Akerele amongst others. He later rose through the ranks and made his national team debut as a teenager during the 2005 Rugby World Cup qualifiers against Cameroon in Lagos and against Senegal in Dakar. “He joined Racing Rugby Club in 2005, Cowrie Rugby Club in 2009 before and Chicago Blaze Rugby Club in the USA. Since becoming the General Manager, Nigeria Rugby has moved from 24th ranked team to no 8th in 7s and World Rugby recently listed Nigeria as one of the six emerging rugby-playing nations experiencing strong growth in the sport alongside countries such as Belgium, Singapore, Ghana, and Zambia. He also helped the NRFF secure kit sponsorship deals with foremost sports apparel companies BLK and UMBRO. Twitter : @azeezladipo IG: @hayzed101 Facebook: @azeezladipo
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