Golfers – Drive Farther
(side-to-side) and multidirectional
and Get an Edge
movement, says Moreno. Try a dance-
fusion workout to get the benefits,
Golf has seen a significant surge in
without an overdose of tricky, complex
cross-training, due to high-profile
dance steps.
advocates like Tiger Woods. Yoga is one

discipline now commonly used to boost
performance and mental stamina in this
Yogis – Become Stronger
technical game.
and Boost Endurance
“No other sport requires the body
While yoga is often recommended as a
to move in all three planes simultane-
cross-training discipline for other sports,
ously from a static position—while
devotees of all yoga styles also can ben-
accelerating club speed to 90 miles per
efit from intentional cross-training. Yoga
hour in under two seconds,” observes
enthusiasts’ most injury-prone areas in-
Yoga for Golfers author and trainer
clude the hamstrings, knees, lower back
training
Katherine Roberts, noting that yoga
and wrists, says Jen Weller, a Vinyasa in-
can help offset that sheer pressure and
structor for Maya Yoga Studio, in Maui.
torque on the spine.
Strengthening lesser-used muscles in
After 14 years of yoga practice,
those areas can take yoga practice to a
Roberts says the increased flexibility
new level.
and range of motion she’s gained from
“Injury risk occurs when people
yoga as a cross-training technique has
are on their hands and they’re tired,”
translated directly into how far she
remarks Moreno, a certified yoga
drives the ball off the tee. Other benefits
instructor and fitness trainer. “It’s smart
include better swing balance, more
to develop strength in the upper body.
core and lumbar support, increased
You have to get out of the yoga room to
endurance and a mental edge gained
develop those supporting muscles.”
from yoga’s ability to quiet the mind.
Moreno points out that because
Roberts suggests starting with simple,
the element of endurance is missing
yet targeted, basic yoga poses, such
in yoga, cardiovascular workouts can
as downward dog, cat-cow, modified
benefit many a yoga lover; “Once you
cobra, revolving side angle, tree pose
create more endurance through cardio
and warrior III.
work, you can hold and sustain a pose
longer and increase your ability to
Cyclists and runners –
move from pose to pose.” She counsels
Get Greater Ped-power
students to try a yoga fusion workout
that marries flowing yoga poses with
Distance cyclists may benefit from
high-energy moves that boost heart rate
supplementing endurance training
beyond that achieved by yoga alone
with anaerobic cross-training, to
(even “sweaty yoga”).
develop better muscle endurance
If you’re on the mat more than a
in key support areas, such as the
few hours a week, Djelevic suggests
lower back, quadriceps and shoulders,
cross-training with running or swim-
advises Moran. He advocates using
ming, “so that the stretching of muscles
a targeted strength training program
is balanced with a strengthening and
and a low-impact, but high-intensity,
explosive discipline.”
cardio routine, or a comparative
workout on a cardio machine, such
as a stair climber.
Everyone – Achieve
Moreno says cyclists should
Satisfaction
try kickboxing as cross-training to
Achievement is about more than rack-
improve core strength. This translates
ing up miles, laps or mat time. Cross-
into easier hill climbing, through
training in new ways can prolong your
increasing power available from the
ability to participate in the activities you
torso and hamstrings, both crucial to
love most and render the satisfaction
propelling the bike up a mountain.
you crave from your core sport.
A runner’s linear motion pattern is
well complemented by dance workouts,
Julie Kailus is a freelance writer
which are loaded with opposing lateral
in Evergreen, CO.
June 2009 13
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