femalenetwork.com

Beyond bids for victories, powerhouse teams, heartbreaking failures, and shattered world records, the Olympic Games also offer some practical lessons that we non-athletes may find pretty useful for our own sports and fitness endeavors. We might not make it to the Olympics, but who says we can't shape up like our favorite Olympians? Check out some of the tips we picked up from coaches of record-holding athletes.

1. Develop full-body strength
"Don't underestimate the power of body-weight exercises. They provide you with a body awareness that you just can't get with plates or dumbbells, and that translates into more explosive power in the ring and more agility in the real world," said Larry Nicholson, current assistant coach for the United States' boxing team. "Rather than shoot for, say, three sets of ten push-ups, do as many as you can in 30 seconds. Employ the same strategy with pull-ups, dips, and single-leg squats, resting for 30 seconds between each set."

2. Achieve perfect balance
Mike Burgener, father and coach of US top power lifter Casey Burgener, shares a tip on maintaining perfect balance. "The best way to bolster it is with an overhead squat. Stand with your feet shoulder-width apart and grasp a length of PVC pipe with a grip that's slightly wider than shoulder width. Hold it eight to 12 inches above your head, keeping your chest out, torso erect, and heels on the ground. Press the pipe upward as you squat down as far as you can go without arching your back, and then rise up. Do three sets of five to 10 reps. Start doing it with a barbell when the PVC pipe becomes easy. You'll strengthen your core, hips, and shoulders. You'll also find it challenging to get out of bed the next morning."

3. Lengthen your swimming strokes
Long strokes make a bigger difference than fast strokes, shares Bob Bowman, coach to Olympic swimming star Michael Phelps. "The average freestyle swimmer takes 12 to 16 strokes to cover 25 yards. Michael requires just six to eight. Follow his lead by trying to trim one stroke per pool length the next time you jump into the water. Consciously extend your arms. It will feel awkward at first, like you're exaggerating each stroke, but once you start hitting those longer strokes at your previous short-stroke speed, you'll be faster, stronger, and fitter," he advised.

4. Increase your interval distance
"Everyone knows that intervals are key to cardiovascular fitness, but if you want to achieve a new personal best, don't focus on increasing your interval speed, focus instead on increasing your interval distance," said Brad Hudson, coach to Dathan Ritzenhein, who hopes to score a gold for the marathons. "For example, if you regularly run six miles, start running every other mile at your targeted 10K speed. Once that becomes comfortable, steadily increase the distance of each interval until you're running all six miles at your race pace."

5. Pedal with greater power
Physiologist for Team Slipstream-Chipotle Allen Lim, PhD, shares the key to proper cycling: "Whether you're commuting to work, cruising through Vermont, or racing around a velodrome...keep tension on the chain at all times. The upstroke is particularly important: pull back on the pedal with your hamstrings, and when it nears the top of the revolution, kick forward. Working through all 360 degrees will boost power and speed, and accelerate your fitness gains."

6. Prevent back injuries
Keith Jones, senior vice president of basketball operations and athletic trainer for the Houston Rockets, points out that it’s still best to take care of yourself and reduce your risks for injuries. "I don't care if you're a pro baller or a weekend warrior, most injuries on the court--thrown backs, pulled groins, twisted ankles--result from reacting to someone else's movement. Keep yourself nimble and limber with the following stretch: Lie supine on the floor with your legs flat and arms by your sides. Next, pull your left knee toward your chest and then to the right, so that you feel the twist and stretch in your back and core. Hold for 20 seconds, and then repeat with your right leg," he said. "Also, invest in a pair of compression shorts. Ninety percent of NBA guys wear them. McDavid's Dual Density Hexpad Thudd Short ($80, mcdavidusa.com) is a good brand, and it will both keep your muscles warm and help prevent pulls."