Exercise and Sport.
Anyone involved in sports get more pleasure from them, and does them better, if he or she is physically fit.
    Twenty-two sports are listed here, with special exercises that are particularly useful for each. If your own sport, for example scuba diving or water polo, is not listed, you will probably find that special exercises you can use are listed under the heading of a similar sport, such as swimming.
    The table also offers advice about exercises for muscles that are used relatively little by the sport. These complementary exercises are important because they help to prevent uneven development, and also improve performance by exercising the muscles that counteract those used by the sport. N.B. The list assumes the sports man has access to or owns certain equipment mentioned in the exercises.
Sport Special Exercises Complementary Exercises
Archery Grip exercise: squeeze a rubber ball hard in each hand; also one arm dumb-bell rowing; shoulder turns, with bar. Bench press; push-ups.
Badminton Wrist exercise: hold a dumb-bell rod in each hand, with the forearms horizoltal, and rotate the wrists; holding a dumb-bell rod like a racket, move as during a game; also seesaw movements; skipping. Exercise the other arm; chinning; one arm dumb-bell rowing.
Basketball Squat jumps: squat down with hands on the floor, then jump up, stretching the arms as high as possible over the head; also squat; press with dumb-bells. Basketball exercises all muscle groups.
Canoeing Sit-ups; shoulder turns with bar; bench press; press with dumb-bells; flying exercise; chinning. Leg exercises; skipping; face down, legs raise.
Cricket Sprinting exercise: run hard for 30 metres (32 yards), lie down, do two push-ups, sptint thirty metres; Grip exercise (see Archery); shoulder turns with bar. Exercise the other arm.
Cycling Squat; deep knee bends with dumb-bells; sit-ups; step-ups; leg exercises. Chinning; hanging, reverse arch; shoulder turn.
Fives Wrist exercise (see Badminton); leg exercises; seesaw movement. Fives exercises all muscle groups.
Golf Knee excercise: stand with feet slightly apart, and turn the hips and knees in one direction, then the other, simulating golfing movements; grip exerdise (see Archery). Golf uses most muscle groups; a more vigorous, aerobic exercise is also recommended.
Hiking Thigh and hip exercise: while standing, balance a weight, such as a sandbag, on the foot, and lift leg as high as possible, bending the knee; leg exercises; seesaw movement. Hiking exercises all muscle groups.
Riding Thigh grip exercise: squeeze a medicine ball hard between the knees; wide knee bends; squat; leg parting; one arm dumb-bell rowing. Abdominal exercises; back and chest exercises.
Rock Climbing Grip exercise (see Archery); bench press; shoulder turns with bar; hanging, reverse arch; sit-ups; chinning; leg side raise; squat; seesaw movement. Rock climbing exercises all muscle groups.
Rowing Squat jumps (see Basketball); chinning; sit-ups; push-ups; skipping; running, for stamina. Shoulders raise; face down, legs raise; leg back raise.
Rugby and American Football Pushing exercises against immobile objects; all exercises listed for other sports, including weight training with professional supervision; sprinting exercises (see Cricket). Rugby and American Football exercises all muscle groups.
Running (jogging) Leg exercises; leg raise on angled board; shoulder turns, with bar; straight arm pull-over. Running exercises all muscle groups.
Skating Ankle exercise: stand with feet slightly apart, and rock from side to side; deep knoee bends with dumb-bells; seesaw movement. Back and chest exercises; press with dumb-bells.
Skiing Thigh strength exercise: lean back flat against a smooth wall, with the feet together, about 0.6 metres (2 ft) away, then bend the legs so that the back slides down as low as possible, and push up again; adapt ankle exercise (see Skating); and knee exercise (see Golf) to the movements of skiing;leg exercises; seesaw movement. Skiing exercises all muscle groups.
Football (Soccer) Ankle exercise (see Skating); knee exercise (see Golf);leg exercises; legs curl; neck exercises; shoulder turns, with bar. Football (soccer) exercises all muscle groups.
Squash Wrist exercise (see Badminton);leg exercises; seesaw movement; skipping; sit-ups. Exercies the other arm.
Swimming straight arm pull-over; shoulder turns, with bar; sit-ups; shoulder raise; alternative legs raise. Chinning.
Tennis Wrist exercise (see Badminton); leg exercises; skipping; straight arm pull-over; hanging, reverse arch; seesaw movement. Exercise the other arm.
Volleyball Squat jumps (see Basketball); press with dumb-bells; hanging, reverse arch; straight arm pull-over. One arm dumb-bell rowing; chinning.
Waterskiing Squat; deep knee bends with dumb-bells; one arm dumb-bell rowing; chinning. Hanging, reverse arch; shoulder raise.

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