Fitness for darts: 2016

Hi Guys

as part of my preparation this year i have altered my training routine to keep me fit, and in decent condition, but without fatiguing the muscles or altering muscle memory.

I have been guilty in the past of way over-training in the past and it has affected my darts.

Example: Hit the weights super heavy on Sunday and come Monday's match i was lucky to hit the board let alone what iw as aiming for.

I believe in training specifically for the chosen sport. In the same way that a shot putter would train differently to a boxer.

I use a resistance band (Bodylastics are the best), and no weights

Currently i am doing this:

Sessions: Monday, Wednesday, Friday

Band Colour: Orange (unless stated otherwise), for those below 200lbs i would recommend a blue,or black band.

Reps: 12
Sets 1

Back extensions (no resistance)
Wide Grip Pulldowns
Bent Rows
Bicep Curls
Chest Press
Tricep Pushdowns
Military press
Front Raise (Red band)
Side Raise (Red Band)
Squats
Lunges (each leg)
Side bends (each side)
Incline crunces: 50 reps
Leg Raises
Laying side leg raises (each leg)
Abb Roller

Rowing machine: 10 minutes (optional)

This whole routine (excluding rowing) should only take 15 minutes and each rep should be done slowly with a full range of motion. Remember the aim here is stretch, and contract the muscle in the correct manner and not build muscle or fatigue them. A good full-body workout is great for overall fitness and your general well-being.

Give it a go, it saves on gym fee's and whats more you wont risk affecting your darts.

Hope this helps

Kind Regards

Luke