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Are there any *individual* high intensity workouts that get you into "game shape?"?
After having a handful of years of inactivity, a few years ago I decided to get more active and try and get back into shape. I used to play sports in high school, and had some pretty intense workouts. Well, the obligatory slump occurred, and in my late 20's I decided to fix it. I started easy with a few Tae Bo vids, got a rowing machine, picked up some dumbbells with plates, and gradually started to ramp up my routine. Since then, I've had my share of P90X, Insanity, and other dumbbell cardio workouts that I admit are pretty dang hard!

But last summer my friend convinced me to tryout for the local rugby club (a very amateur club, at that). I made it to a few warm up sessions that were touch-only. This was a challenge for me since I'm a bigger guy, but I always like a challenge. Well, I THOUGHT I was in decent enough shape to NOT get hurt, but after a few goes, I ended up pulling a muscle in my calf. This had happened before in the height of my inactivity in some "weekend warrior" outings at backyard football, etc. But I thought that since I've been working out pretty intensely that I'd built up enough strength to avoid that in my rugby outings.

Are there any (individual, like I can do by myself at home) workouts that mimic the cutting, accelerating, stopping, etc that can prepare my joints and muscles for team sports that require as much? I've kind of determined that even the most intense videos can't replicate all that is involved with having to react, cover ground, and be light on your feet as the real thing. Thanks in advance.
sprinting is a great workout. do it for 20 min 3 times a week. go really hard, and it's effects are seen earlier then just regular running for 30 min or more.

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