Balance, strength, functionality, hip flexor flexibility and symmetry are all important elements to the sport of paintball and I have one simple yet challenging exercise that will target all 5 of these aspects.
Quadruple drop set barbell walking lunges:
You will need 60lb, 40lb, and 20lb barbell and an open area of 50 feet or more. Starting with the 60lb, lunge down 50 feet where you have the 40lb barbell waiting for you. Swap them out and lunge back to your starting position where the 20lb will also be waiting. Swap to the 20lb and lunge down again. Set it down and for your fourth and final lunge set you will do bodyweight only. (If this is too advanced for you start at 40lb)
When lunging, make sure to keep good posture with your chest up and back arched. Never let your knee pass in front of your toes with each front lunge. Make sure you’re under control with each step, not letting your knees wobble side to side. As you notice when I lunge I step all the way through. If you need to step together with both feet side by side before each forward lunge that is fine. I also never lock my knees as this makes it harder on the legs and also protects the knee joint.
(If you don’t have barbells you can perform with dumbbells but go lighter as this will be harder).
This exercise is a great one to perform 2x a week as you can focus on improving:
- Hip flexor flexibility
Perform this exercise for 3 sets total. This video demonstrates me performing 1 whole set. Your rest time might need to be a couple minutes or longer as your legs will start to feel like jello!