Strength training is integral to successful sports performance as it helps increase the amount of force your body can produce. The more force you can produce is vital, as it can be converted into sport-specific explosive power needed for most athletic movements. We have included exercises that strengthen imperative lower body muscle groups and stabilizers. Many of the exercises are single leg for a reason: they are great for building the core, stability, and joint mobility for better performance, as well as help reduce muscle imbalances that increase your movement efficiency and lessen the chance for injury.

One of the most effective ways to train for power is plyometric exercises. They allow athletes to train their muscle fibers to provide explosive movements; because the muscle stretches and then contracts quickly.
In order to do plyometric exercises safely and get the most out of these movements, individuals must have a solid base of functional strength. As such, we included exercises that build strength in muscles and increase workload to your joints and stabilizers needed for most plyometric exercises.

There are key factors in developing and maintaining acceleration: relative body strength (becoming strong), power generation (plyometric), and mobility of the hip, knee, and ankle joints. Having an excellent range of motion in these joints allows for the legs to fully extend while simultaneously reaching full flexion on the opposite leg, creating huge strides for acceleration and top-end speed. What type of speed your sport requires is another important consideration when training. Many sports do not require speed in one direction and for long distances. Athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods. Timed intervals with high levels of effort, followed by short recovery periods condition lower body fast twitch fibers to maintain a higher work rate force for better stamina. Considering all of the factors, we have included a speed building sprinting drill, along with several plyometric and strength training exercises to help improve your speed.

Arguably, the biggest contributors to success in sports performance is quickness and agility. Agility is the ability to brake, rapidly change direction, and explosively accelerate in the intended direction, while maintaining proper balance and stability. Quickness goes hand in hand with agility as it is in its truest sense of your reaction time and how fast and how much force you can generate. But nothing in sports operates in a vacuum and neither do agility and quickness. Agility and quickness cannot be increased if the lower body lacks high levels of strength and explosive power. Also, you can not use exercises that are premeditated to increase agility & quickness. Using more chaos exercises will have better carryover to the field.

Flexibility is defined as the ability of a muscle or muscle groups to passively move through the full range of motion, whereas mobility is the ability for a joint to actively move through the full range of motion.

Identify & Correct Muscular Imbalances, motor control (smoothness & stability)