Spring Training

Prevent injury by building a powerful, efficient body

We asked five star athletes to demonstrate training moves* that are key to their sports. Use the pull-down menu to check out these exercises which -- when performed together -- work your whole body and form a strong foundation that will help you get to the top of your game, no matter what it is.

Inger Miller, 27, sprinter

Paul J. Sutton/Duomo

Accomplishments: Member of the 1996 Olympic gold-medal-winning 4x100 relay team; won the 200 meters at the '99 world track and field championships

Core components: Lower back and glutes

Miller on lower back and glutes: "These are your motor muscles. You get all your power for pushing off the ground from the glutes, lower back and upper legs."

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Layer it on. "A lot of people begin their workouts wearing shorts and T-shirts," says Miller. "It's better to start with your arms and legs covered in order to keep your muscles warm. Strip down as your workout continues, and put clothing back on during breaks and when you're done."

Warm up before you rev up. Miller jogs a few laps or walks for five to 10 minutes to warm her muscles before she begins stretching. "Without proper stretching, you can injure yourself," she says. "But stretching cold muscles can tear them."

Tune out to tune in. When Miller comes to the starting line, she sees no crowd, hears no crowd. "It's a process of focusing in on yourself," she says. "Your senses become very sharp. The race is about beating the other person, but you can't concentrate on who's next to you and win."

Target: Lower Back and Glutes

Good morning

A. Standing with your feet slightly wider than shoulder-width apart, bend your arms in front of you, elbows at your sides, as if you are grasping a barbell at neck level. Slowly bend your knees and lean forward slightly.
B. Keeping your head up, knees bent and back straight, bend at the hips until your torso is parallel to the floor. Hold for a count of two, then slowly return to starting position. Do two to three sets of 10.

Back extension

A. Lie flat on your stomach and extend your arms straight in front of you, keeping your head and palms down, toes pointed. B. Squeezing your abdominals and keeping your head in line with your arms, simultaneously raise your arms and legs a few inches off the floor. Hold this position for a count of two, then slowly lower arms and legs to starting position. Do two to three sets of 10.

High knees

A. Standing with your feet together, raise your left knee toward your chest as high as you can, right elbow bent to 90 degrees and pumping forward, left arm straight behind you. B. As you lower your left knee and right arm, raise right knee and left arm for one repetition. Alternate arms and legs, as if you are running in slow motion, for 25 reps. Do two to three sets.

*Beginners should start with minimal weight and reps and increase them incrementally.

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