Active Recovery

A Typical Workout Includes 24 Minutes Of Wasted Time Between Sets

1. 30 SECONDS TO GREATER GRIP STRENGTH
If half a minute is all you have, use your rest time to get vice-like power. "Don't throw out yesterday's newspaper," says personal trainer Mark Anthony. "Hold the tip of a sheet with one arm outstretched and your palm down. Crush the page into a ball."
WHY: "This builds concentric strength in your forearm flexors and wrist muscles," he says. So you can dish out a killer serve - or handshake - whenever needed.


2. ONE MINUTE TO IMPROVED COORDINATION
Take a leaf out of J.J. Abrams' book: it's time to produce a Super 8. "Stand with your legs hip-width apart, bend forward and pass a medicine ball between your legs in a figure-of-eight, as fast as you can." says fitness consultant James Ellis.
WHY: Done regularly, this will improve your motor skills and reaction time by up to 300 per cent, according to a study by Roehampton University.


3. 90 SECONDS TO STRONGER SHOULDERS
Step away from the main gun show - it's time to check out the side stalls. "Hold a medicine ball over your head, standing 20 centimeters away from a wall." says strength and conditioning coach Brendan Chaplin. "Bounce and catch the ball 20 times with each arm."
WHY: "This challenges your rotator cuff and shoulder stabilizers for noticeable gains," he explains. It will power everything from your swimming stroke to your golf swing.


4. TWO MINUTES TO BETTER BALANCE
Grandpa isn't the only one who should worry about balance. "Close your eyes and lift one leg off the floor, balancing a tennis ball on the corresponding palm with your arm outstretched," says Ellis. "Change hands each time you drop it."
WHY: "The removal of a fixed visual point improves your natural balance," he explains. This will help with almost every sport.