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Take Your Position: USQ Beater Workout

This summer, USQ writer and NASM certified personal trainer Jared Rohrer has designed a series of rigorous—but accessible!—position-specific training plans. First up: a three day workout regimen for any beater looking to get in tip-top shape. Remember...it's all in the hips!

Hips Don’t Lie: The Missing Component in Beater Training

By Jared Rohrer

Please be sure to consult with your physician before beginning any exercise program--we promise they won't look at you weird if you mention it's for quidditch!

When developing a beater training plan, the initial impulse is to focus on arm strength. It makes sense: every beater wants the power for that long-distance Hail Mary beat that keeps an opponent from scoring. But there is an even more important component overlooked by many beaters: the hips.

Throwing power in any sport—be it baseball, football, golf  or perhaps most illustratively boxing—comes from the rotation of the hips. The hips do two things: they generate more power and they prevent the arm from tiring too quickly. Thus, no beater workout would be complete without exercises focused exclusively on the power-house hips. The following training plan features exercises that will open and strengthen your hips while simulatenously providing a full-body workout.

The USQ Beater Training Plan

The best beaters know how to adjust their play to fit the situation they are in; similarly, this training plan breaks down the workouts into three different game-time situations: Brooms Up, The First 18 Minutes and Snitch on Pitch.

Each of the three routines is meant to be done once a week until the quidditch season starts. Other than a medicine ball or bludger, no equipment is required. However if you have access to a gym or weights please feel free to substitute any weighted exercise you see fit to include.

Workout 1: Brooms Up!

The first routine is done in a tabata format. Tabatas are eight all-out sets of an exercise with a short rest period in between. For this workout the split is 40/20: 40 seconds of all-out intensity with 20-second rest periods per exercise.

For exercises that focus on a particular side of the body, do the exercise twice; each side should have its own eight minute segment.

USQ_Beater_Workout_Brooms_UpBeginner's Luck: If this is your first time doing tabatas, and you find 40/20 is too much, do the traditional 20/10 tabata instead

Workout 2: The First 18

This workout is set up to simulate the rigors of an 18 minute match. It is broken down into two parts: the sideline circuit and the pitch circuit. Start with the sideline circuit, then switch immediately to the pitch circuit. Rest two minutes after completing the two circuits, then repeat.

USQ_Beater_Workout_First_18_Minutes

Insider Tip: If working out inside, or otherwise short for space and unsure of exact footage, just do each floor exercise for three-five rounds, followed by 100 meters on the treadmill.

Workout 3: Snitch on Pitch

This third routine is an AMRAP: As Many Rounds As Possible. Do all the exercises in the circuit. Repeat. Rest as needed. The point is to see how many rounds you can do in 30 minutes. Each time you do this workout, strive to beat the previous workout's round count.

Think about it: When the snitch is on pitch it is really important that you are able to go 110% after an entire match. Pretend that extra round of your workout is that last beat on the other team’s seeker that makes you win the game!

USQ_Beater_Workout_Snitch_On_The_Pitch

Remember: Fitness is a team sport too, and it’s always better to do these with a friend or as a team. We get better through collaborative effort. So if you have any questions, or additions that can make these better please post them in the comments for people to use. Have fun!

Jared Rohrer is a National Academy of Sports Medicine certified personal trainer, and quidditch player since 2010. He currently plays for Capital Madness, but originally played for and captained the New York Badassilisks.