Staying powerful over 40: Basketball and Tennis

Just because you’ve hit age 40 or older on life’s highway doesn’t mean you have to give up playing sports that take a lot of athleticism, like basketball and tennis. While you likely will have a tougher time showing the agility of players in their 20s or maybe even 30s, with training and smarts it’s possible to still keep up whit the youngsters. Or even show them a thing or two, old-school style. Here are three key components for over-40 athletes that can apply to basketball and tennis. I’ve grouped both sports together because they take similar conditioning and footwork to be successful.

LIFT WEIGHTS

Basketball and tennis players can both benefit from lifting weights. Pay particular attention to movements that will strengthen your knees, shoulders and calf muscles. For knees, do leg extensions and leg curls to build up the muscles around the knee. For shoulders, do front raises and side (lateral) raises with lighter dumbbells, and overhead presses with heavier weights. Do calf raises while holding dumbbells, on a machine or even standing on stairs while being careful to keep your balance. As we get older, we become more vulnerable to injuries. So always remember to stretch before and after any physical activity.

STAY IN SHAPE DOING CARDIO

It’s going to take more effort than when you were younger to keep up your stamina on the court. To avoid being THAT GUY of THAT GAL who is bent over huffing and puffing after just a few fastbreaks on the hoops court, or long rallies on the tennis court, practice a regular cardio routine. Just playing sports will help endurance, but on the side you can do a lot more. Try to get 30 minutes or more of cardio several times a week. Running on a treadmill, using an elliptical or riding a bike are all good ways to get a good cardio workout.

SPECIALIZE YOUR GAME MORE

When players are young they often want to do it all on the court. In basketball that might mean leading the fastbreak, driving the lane, shooting the 3-pointer and maybe even rising up for a dunk. After age 40, you have to earn respect all over again. It will be much harder to be the all-around Basketball Jones you were years ago, so concentrate on specializing more. Instead of trying to take the ball inside as much — where, let’s face it you’re more likely to get hacked anyway — work more on your 3-point shot. Learn a ball fake into a fadeaway mid-range jumper. Try to become the John Stockton of your league known for good passes, rather than emulating Air Jordan or LeBron James with drives to the hoop. In tennis, you might want to focus on more consistent strokes from the baseline rather than charging the net as much. Go for more accuracy on the serve instead of trying to hit it as hard as you can.

BONUS TIP

One of the biggest improvements to my game came last year when I visited a specialty shoe store. Turns out I had been wearing a shoe that was a 1-2 size too small for most of my adult life. The salesman put me in a 1-2 size bigger shoe, recommended a shoe insole and it’s just about gotten rid of problems I’d been having with my Achilles’ tendon. So if you have foot, Achilles or calf problems, you might want to reconsider what shoes you’re wearing. When we’re young we’re taught to make sure the toes come to the edge of the shoe, but you should actually have a little extra room for shock absorption.

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Staying powerful over 40: Softball

It’s been estimated that more than 1.5 million people age 40 or older in the U.S. play softball. Not surprisingly, more adult athletes also injure themselves playing softball than in any other sport.

Whether it’s the majority of those ballplayers in the slowpitch game, or some who still particpate in fastpitch leagues, it takes work off the field as well as on it to maintain a competitive advantage.

Softball is often stereotyped as fat guys trying to hit home runs and then drinking beers after the game. It’s OK to enjoy a beverage or two after the game, but with less work than you’d think in the weight room you can avoid being one of those players with Dunlop Disease — “belly dun-lopped over their jeans.”

The most important thing for a softball player 40 or older to do is maintain good flexibility, especially in the legs. Once your legs go, you’re not going to be able to do a whole lot to help the team.  Here are some pointers to keep playing the game for a long, long time if that’s what you desire:

OFFSEASON

This is the best time to actually try to add muscle, strength and endurance.  A good way to improve your endurance is by running on a treadmill or riding a stationary bike.

To add upper body strength, bench press, triceps extensions, biceps curls and shoulder presses are excellent lifts. Do ab work and side bends to strengthen the core and lat pulldowns for the back.

For legs, squats, leg extensions, leg curls and even dead lifts can build a strong base. Also, I’ve found swinging a heavy bat is a good way to strengthen specific muscles involved in ripping the ball. When it’s time to go out for your first practice, you’ll notice increased bat speed.

For throwing, it’s beneficial to toss a heavy ball. Just make sure to start easy and stretch your rotator cuff beforehand.

DURING THE SEASON

During the season, your games will take up more time from a busy schedule and you’ll probably be sorer then the offseason.  Back off from the offseason program with a workout routine that omits a few exercises, or maybe just go three-four times a week instead of fix or six to maintain your fitness level.

Here’s another tip that’s kind of obvious, but many players probably haven’t thought of: If you’re on a team that plays weekend tournaments, when you can play five, six or even more games in a weekend, keep a lighter bat in your bag for later in the tourney.  If you swing a 28 ounce bat, have a 27 ounce stick you can pull out later in the tourney when even the strongest player’s bat speed will slow down some.

In the old days they used to say ballplayers shouldn’t lift weights. A stringbean of a high schooler used to live near me and his dad said, “Lifting weights will put a crimp in Billy’s swing.” That couldn’t be further form the truth. With proper stretching and lifting, you can really add to your rec-league or tournament team.

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Keeping a strong Golf Game

Just because you’re 40 years of age or older, doesn’t mean “Junior” should necessarily be able to beat you off the tee. Or with longer iron shots.

A good exercise program can maintain your style of golf game, or even improve your current performance. Plus, it’s a well-known fact that exercise leads to a better experience in the second half of one’s life.

The first key to playing good golf is stretching. When stretching, it’s always better if you’ve warmed up with some walking, a bike ride or some light jogging before you stretch.

Special areas to focus on for golfers are their shoulders, lower back, abs and legs.

After a good stretch, here are some key fitness training tips to help you be THAT GUY, who people at work or at the club are raving about. Usually two or three sets are recommended; with between 12-20 reps. You’re going more for strong, lean muscle than pure bulk like a power lifter.

SHOULDERS

As golfers get older, a common problem is shoulder strains, especially on the lead side of your swing. You need to stretch your shoulders well and do the following lifts to ensure strength.

* Start with light weights to stretch rotator cuff and other shoulder muscles by doing alternate front dumbbell raises and lateral dumbbell raises.

* To add power, heavier weights may be used for seated dumbbell presses and bent-over lateral raises.

BACK

Nothing will bring your game down quicker than a bad back. Your back is involved in nearly every part of the swing

* Seated row is one of my favorite lifts there is and great for golfers. Sit upright, keep your shoulders back and pull the cable handle toward you.

* Lat pull downs are another great exercise. While seated upright, I prefer to do them by pulling the machine bar in front down to my chest.

LEGS

You’re not going to do much in any sport without a solid base.

As we get older, stretching is extremely important to avoid pulled muscles, especially in the legs. Jogging or bike riding is great, or swim laps in the pool to also work the legs.

* In the weight room, leg extensions and leg curls combined with calf raises will hit all the basics.

* Many experts say if you do just one weight exercise, squats are the best. Don’t do them, though, unless you know exactly what you’re doing or have a to trainer offer tips. Also, while squats really take energy, don’t do them if they’re hurting your knees or back.

ABS

* A few years ago I started doing sit-ups on an exercise ball and I’ve gotten better results than ever that way. A good core makes the whole body feel better.

I also enjoy them, which wasn’t the case doing old methods such as lying on the floor — Mr. Hanlon gym class style — or with my feet up on a chair or bench. Exercise balls are really great to incorporate into your workout for other lifts, too.

Follow these tips and you just might be shooting 40 or under scores for nine holes, instead of lamenting that your game went south at age 40.

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