In the Gym: Balancing Act

Even a superstar like Cynthia Cooper has to strengthen her weak(er) parts

By Daryn Eller

John W. McDonough

No matter how many hours you spend honing your body on the court, in the pool or at the track, it's probably unbalanced. While this may not be news for shot-putters, rowers and athletes who clearly emphasize one half of their bodies, it may be a revelation -- and should be a concern -- to runners, divers and others whose sport taxes both sides of the body equally. "When the body is unbalanced, it's less stable and ultimately more prone to injury," says Anthony Falsone, strength coach of Houston's two hoops teams, the WNBA Comets and NBA Rockets. As an example he cites knee injuries, which can arise because of strength inequalities between the hamstrings and quads.

Although athletes inherently rely on their dominant sides, the ideal is to have your left and right sides identical, as well as balanced complementary front and back muscles, like the lower back and abs. "During competition, you're not always able to lead off with your strongest foot or use your good hand," Falsone says. "That's why it's important to get everything as strong and balanced as possible."

To promote that equilibrium and prevent injury, Falsone developed a program for total-body balance. The exercises he designed, four of which are shown here, not only increase explosive power and stamina (helpful in virtually every sport), they also prevent you from relying on the well-developed muscles of your preferred side.

For instance, when you do a traditional squat, it may seem like you're working both legs equally, but your stronger leg actually does the brunt of the work. The One-Leg Medicine Ball Squat counteracts the takeover by ensuring that you tax each leg separately and equally (great, huh?). And a bonus: While your weak leg is getting stronger, the medicine ball builds arm stamina -- great for guarding in hoops, adding speed to your tennis serve or making your volleyball spike lethal. Finally, in addition to evening out your limbs and muscles, this program strengthens the core muscles that stabilize the body.

Falsone admits that these exercises are not easy, so initially, you may have to settle for fewer than the recommended reps. Over time, though, you'll be pumping them out like a (WNBA) pro.

The Drill

Before Comets guard Cynthia Cooper, the WNBA's three-time finals MVP, started working out with Anthony Falsone, she was only doing lower-body strength exercises. "I thought working my upper body would throw off my jump shot," she says. "I didn't know any better." Falsone updated her program and gave her moves to help get her hamstrings in line with her already powerful quads, and to get her lower back as strong as her abs. The result is that Coop, the league's top points-per-game scorer last year, is leaner, fitter and more balanced than ever, as she demonstrates here. "I'm not as weak and spent after games," she says. "I feel better all the way around."

Alternating Dumbbell Press

Targets: arms, shoulders, chest

A. Lie on your back with a dumbbell in each hand, above your shoulders.
B. Bend your right elbow 90 degrees and hold for three counts; then slowly raise it back up. Repeat with left arm. Do two sets of 10.

One-Leg Medicine Ball Squat

Targets: glutes, quads, arms

A. With a six- to 12-pound medicine ball over your head and a straight right leg, rest the top of your left foot on a knee-high bench behind you.
B. Bend your right leg, keeping the ball above your head. Return to starting position. After 10 to 15, switch sides. Do two sets. (After you can do 15 consecutively, get a heavier ball.)

Medicine Ball Push-up

Targets: triceps, shoulders

A. With straight arms and flat palms on a medicine ball, assume either bent-knee or straight-leg push-up position.
B. Bend your arms at the elbow and try to touch your chest to the ball. Return to starting position. Do as many as you can; once you can do 15, add another set.

Biceps Curl/Shoulder Press

Targets: biceps, triceps, abs, back

A. Holding a dumbbell in each hand, stand with your right leg a few inches off the floor.
B. With your palms facing up, curl the weights up toward your shoulders.
C. Rotate your palms out and push the weights above your head. Return to starting position. Switch legs after 10 reps. Do two sets.
 

Photographs by Bill Baptist

 
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