Before the training adventure begins, it’s very important to address the issues of nagging injuries and acknowledge its implications on the athletic performance. You wouldn’t like to ignore your injuries, however little it may be, and allow it to get something big. So, nothing is better time than “now” to address these issues.

An active warm-up and dynamic stretch prior to your workout and static stretching for afterwards is always advised to prevent the body from any possible sort of injuries of strain & spasm. Remember, stretching is not just for the hamstrings (although that’s what 90 percent of folks focus on). Remain careful to do appropriate movements to improve flexibility, mobility, and posture in your shoulders, core, IT band, groin, low back, and Achilles.

To put up a great athletic performance one has to have excellent overall fitness. It is recommended to do interval type work as opposed to slow and steady. Go hard for 20-30 seconds, then go slow for 30-40 seconds and repeat that for 10-15 reps. One can also mix in some cross training (biking, pool, Stairmaster, jump rope, etc.) to keep things fresh, fun & interesting.

Never neglect the fact that rest and recovery plays extremely essential role in maximizing your performance. When going for intense training program, you need to ensure that you are allowing your body to get a proper eight hours of sleep each night to rejuvenate the body in full vigor & energy. If possible, sneak in a quick 20-30 minute power nap in day time. Take a day off as rest days are critical for body strengthening and enhanced performance. You should also ice the ailing areas after every workout (especially knees and low back) as well as use foam rollers and massage.

Critical assessment, on regular basis, to evaluate every aspect of the game is immensely essential to get clear picture about your strengths and weaknesses. Focusing on the qualities of strength, explosiveness, agility, flexibility, reaction, and power is an important aspect to prioritize your training. Knowing accurately about your strengths and weaknesses helps in prioritizing what component of your workout needs to be emphasized by how much, which in turn helps you address all areas of performance.

A squat with an added overhead press, jumping pull-ups, and lunges with biceps curls are all great hybrid exercises to get in full body workout: exercises that combine two basic movements in such a way that you can work more muscles at once; giving you more effectiveness and efficiency in less time. Multiple muscles working at once in a movement stimulates your heart muscles, which in turn improves your stamina.