The High-Speed Backyard Workout
As a professional soccer player and mother of a 3-year-old girl, I know it’s hard to find time to work out and be a full-time mom. My schedule of late:
- Recover from Beijing Olympic Games
- Move family from Los Angeles to New Jersey
- Play in 10-game Achieve Your Gold Tour
- Prepare for season with new Women’s Professional Soccer league
We all have nonstop days, weeks, and months, which makes it easy to skip out on exercise, but here’s how I look at it:
I’m always taking care of my daughter, Riley, so my workout time is my time to take care of myself. I enjoy it and I appreciate it, rather than looking at it as something I have to do.
When you enjoy your workout time, you can squeeze a training session into the smallest window. The first year after Riley was born was the most difficult for me to work out around feeding times and nap times, but anytime. I could find 20 minutes, like when she napped, I’d take the monitor outside and do some sprint workouts.
Here’s a sampling of sprints you can do in your backyard two or three times a week to stay strong, energized, and healthy.
Choose from the four 60-yard sprints, or “shuttles,” below and complete one per minute. So if it takes you 18 seconds to complete the shuttle, you’ll rest for the remaining 42 seconds. Perform a total of 5 shuttles in 5 minutes, then rest 2 minutes and repeat once or twice.
How to make it harder: Choose harder shuttles, as noted below, or decrease the amount of time you rest between shuttles.
|Easiest||Sprint 15 yards out and back. Do this twice and stop.|
|Moderate||Sprint 10 yards out and back. Repeat 3 times, then rest.|
|Difficult||Sprint 5 yards out and back, 10 yards out and back, 15 yards out and back. Then rest.|
|Hardest||Sprint 10 yards out and back, 5 yards out and back, 10 yards out and back, 5 yards out and back. Then rest.|
Christie Rampone is an Olympic Gold medalist, captain of the USA Women’s National Soccer team, and a proud mom. Her website is ChristieRampone.com.