Below is an advertisement.

Work out your body

To be at the top of their game, Phils players practice daily, including doing drills by position. Did you know that there are exercises tailored to strengthen muscles used in each specific position? See below for fun exercises to strengthen your muscles and be big and strong like the players on the field.

Phillies Phitness tips and exercises were developed in conjunction with our physical therapy partner, NovaCare Rehabilitation. Please check with your physician before beginning any physical activity program.

Sometimes you don't have the right equipment to work out. You may not have the right amount of time either. Below are some exercises for ANY age that can still give you a good workout, in a short amount of time.

  • Train like a Kid - The best way to keep working out is to make it fun. Treat it like you're a kid playing. You can even workout with your little brother or sister and score some points with your parents! Do the bear crawl, where you walk on all fours, keeping your legs straight so your hips are above head level. You could also try the crab walk where you sit on the floor and bridge your hips up. Walk forward and backward on your hands and feet. Pick a distance or race someone to get a cardio and muscular workout!

  • Play CARDS - Get a deck of cards and use a random card to determine how many reps you perform of a certain workout. Pick a different exercise for each suit and you'll keep your body guessing from workout to workout. Make JOKERS a "wild" pick and you can pick any exercise to do for however long you can.
  • Commercial Break Workout - After school, everyone comes home, grabs a snack and before you know it, it's 8 p.m. and you haven't done anything all day. While watching TV during commercial breaks, get a workout! Lean against a wall and slowly slide your body down until your thighs are parallel to the ground, keeping the knees directly above the ankles. See if you can do it for the first commercial. Once you're good at it, see if you can do the whole commercial break!
  • Step it Up - Finish your workout by using a step to strengthen your triceps and legs. For the triceps, sit near a step, facing away from it. Grab the edge and bend them to a 90 degree angle and push your heels into the floor. Do 3 sets of 10 reps. For the legs, stand in front of a step and step up with your right leg until it is straight and return to start. Repeat with the left leg. Continue until you feel the burn! For an added sweat, do a circuit of tricep dips, step ups, and throw in a step push up. See how many sets of all three you can do in a minute!