Flexibility And Stretching 101

You should perform flexibility and stretching exercises every day to help your body feel and perform better. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint.

Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.

Summary of Benefits of Flexibility Training:

1. Corrects muscle imbalances
2. Increases joint range of motion
2. Relieves joint stress
3. Decreases excessive tension of muscles
4. Maintains the normal functional length of all muscles
5. Helps to achieve optimum neuromuscular efficiency

All tissues contribute to joint stiffness to different degrees as follows:

1. Joint capsule and ligaments, 47%
2. Muscle and its fascia, 41%
3. Tendons, 10%
4. Skin, 2%

The tissue properties of the muscle and fascia allow for greater elasticity and are more adaptive than ligamentous tissue.
The tendons have less elastic tissue than muscle, and over-stretching can produce unstable joints. Instability leads to altered length-tension relationships, altered arthrokinematics, and synergistic dominance—all of which initiate the cumulative injury cycle.

Different Types of Stretching:

1. Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:

a. Passive
b. Active
c. Proprioceptive Neuromuscular Facilitation(PNF)
d. Isometric

2. Dynamic Stretches - Dynamic flexibility stretches are performed with movement. The individual uses movement to increase range of motion and flexibility.

a. Ballistic
b. Dynamic
c. Active Isolated

3. Self Myofascial Release Techniques

4. Sports Massage Techniques -

Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:



1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable.

The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.

2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.

3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength.

The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch.

The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times.



4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing.

Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.

Static stretches should be done after your workout to return your muscles to their normal length.

Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:

1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.

2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement.

Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.

3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.

Self Myofascial Release (SMFR) is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.

2. The SMFR process restructures and realigns your skeletal system.

3. The SMFR process improves balance and body awareness.

4. SMFR can be used in the rehabilitation process and massage therapy.

5. SMFR can be used for Pilates exercises.

Here is an example of a SMFR hamstring exercise:



1. Place hamstrings on the roll with your hips unsupported.

2. Crossed your feet to increase leverage.

3. Roll from knee toward posterior hip.

4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Sports Massage - The benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

Your flexibility should not be underestimated. Failure to prepare your body for competition will cost you dearly in the form of pain and injuries.

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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

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Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Plyometrics And Sports Power 101

Power, which is improved with plyometric exercises, is often overlooked when athletes are strength training.



Power and dynamic balance are the two best physical predictors of athletic success. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production).

Sports power can be trained for and improved. There is a point at which increasing strength will not result in an increase in power.

There are five purposes for sports power training (plyometrics):

1. Improve the excitability, sensitivity and reactivity of the neuromuscular system.

2. Improve the rate-of-force production.

3. Increase motor-unit recruitment.

4. Increase motor-unit firing frequency.

5. Increase motor-unit synchronization.

Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time. Sports power training also provides you with optimal neuromuscular efficiency.

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Plyometric exercises help you to increase leg power and arm power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.

So how does plyometrics work (Integrated Performance Paradigm)? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.

Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.

A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.

It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.

It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by the athlete. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose the athlete to injury.

The athlete should have good core strength and lower body strength to enhance the plyometric effect and reduce chances of injury.

The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity).

Training progressions should follow this path:

1. Simple to Complex
2. Stable to Unstable
3. Body Weight Exercises to Resistance Exercises
4. Low Loads to High Loads

Signs of over-training include:

1. Prolonged foot contact with the ground
2. Lack of control
3. Decreased vertical height or horizontal distance
4. Longer rest periods are needed by the athlete

Safety concerns during plyometric training are:

1. Proper footwear for the athlete
2. Proper training surfaces (hard surfaces should be avoided)
3. Program design and supervision by a fitness professional

Here are some popular plyometric exercises:

Kneeling Two-Armed Chest Pass


Squat Jump


Two Armed Wall Pass


Broad(Long) Jump


Tuck Jumps


There are literally dozens of plyometric drills and exercises that can be tailored to your sport and position played. Bigger, faster and stronger! Every athlete wants this to happen. Don't rush the strength and power building process!

My friends at JumpUSA have been around for 20 years and their products will help you improve your jumping ability and overall game.

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Offseason Baseball Training With Power Workout Manual

Hopefully, you are going strong with your offseason baseball training. The offseason is the time to make big improvements in strength, power and speed. If you wait until 2-3 weeks before the season starts, it is too late. Get Sports Fitness Hut's All Star Baseball Power Workout Manual to guide you during training.



If you don't have foundational strength and stability then that's where your training would start. You should not progress to more risky sport specific training exercises until you build your foundation.

During the offseason, you have adequate time to strength train and recover. Maximal strength is not the goal here. The baseball player's objective is to achieve adequate core strength and limb strength to aid in training for sport-specific power.

So, forget about lifting as much weight as you can (i.e., one-rep max) and concentrate on building full body strength and conditioning.

Exercises such as dumbbell bench press, squats, step-ups, rows, shoulder press, lunges, etc. are used. Also, every baseball player needs a strong shoulder/rotator cuff of the throwing arm. There are a series of exercises designed to strengthen and stabilize this area.

As for muscle growth, you will need a certain amount of muscle growth but not so much as to inhibit playing the game with fluidity. Power is more important to achieve.

Rate-of-force production or power (how fast your muscles can produce force) is one the best physical predictors of success in baseball and sports in general.

Power is achieved by performing resistance and plyometric exercises at maximum effort. This type of training has great potential for injuries. So, it is imperative that you have adequate core and body strength before starting power training.

The speed demands of baseball are: starting ability, acceleration, stopping, cutting, stride rate, stride length, sprinting form and speed endurance.

Most explosive movements occur after some other movement (swinging, sliding, etc.). Maximum velocity is rarely reached except in the case of hitting a triple, inside-the-park homerun or running down a long fly ball. Therefore, starting ability, acceleration and lateral speed should be emphasized during speed training.

Long distance running for position players should be limited. Too much long distance running decreases speed. You must train fast in order to get faster. A better alternative would be to do high intensity interval cardio training.

This type of cardio training would consist of rotating sprints and walking/jogging. A good example would be to sprint for 30 seconds and walk or jog for 1 minute. Do this rotation for 20 minutes. This type of cardio training has been proven to produce superior heart health and fat burning results.

Train hard and smart!

Sports Fitness Hut's All-Star Baseball Power Workout Manual will show you how to improve your strength, power and explosiveness!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Speed Training 101

You want more running speed. Every athlete wants more speed. Speed is much more than straight-ahead running. In this article, I will cover some general speed training guidelines....

1. Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed.

2. Your body needs adequate strength (including core strength) and speed strength (power) for you to reach your running speed potential.

3. Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.

4. You need to master the basic running mechanics to become faster. Posture, arm action and leg action are keys to improving your speed.



5. Running alone will not give you the leg strength you will need to improve your running speed. You should strengthen your legs with exercises like squats, step ups and lunges because these exercises use the same pathways that it takes to run with speed.

Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls, straight-leg deadlifts and good mornings.

The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as knee ACL tears. And, don't forget about your calf muscles.

The calf muscles provide at least 30% of the strength and power it takes to run fast. Use calf raises (seated or standing) to strengthen the calves.

6. You have to train fast to get faster! Too much distance running will defeat your goal of improving your speed. When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.

Train hard and smart!

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Muscle Growth With Patience and Hard Work

Get consistent muscle growth with consistent weight training, healthy eating and hard work. If you are in your offseason program, that is the ideal time to build muscle. You should be following a periodized training program to make sure you peak at the right time (during the season).

You have to not only train your muscles but you must also feed your muscles to get growth. You won't get consistent muscle growth without eating enough calories---every day!!



I was talking to a young athlete the other day and one thing became clear---he was not following his meal plan consistently, day-in and day-out. If you are accustomed to not eating much, 3600 daily calories can seem like a ton of food to EAT EVERY DAY!

If you want your muscles to grow, FEED YOUR MUSCLES CONSISTENTLY! Just lifting weights is not enough to grow your muscles and become a lean, muscular athlete! And, on the days you do lift weights, its best to eat before and after your workout. Read my post on Pre- and Post-Workout Nutrition.

You need a sports nutriton plan geared towards muscle growth. It is not uncommon for some athletes to need 5000 daily calories to fuel muscle growth and recovery!

And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up!

And, to stop your muscles from breaking down (catabolizing) while you sleep 7-8 hours, a night-time snack or protein drink before you go to sleep is needed. When your body is fasting, your muscles will take the hit.

Get your FREE Report, "10 Must Know Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Prevent Basketball Knee ACL Injuries

Knee Anterior Cruciate Ligament (ACL) injuries are common for basketball players. You can reduce your risk of knee ACL injuries by strengthening your hamstrings. When your quadriceps muscles are significantly stronger than your hamstring muscles, you are more likely to have a serious knee ACL injury.



I can't talk enough about constantly conditioning and strengthening your hamstrings.... hamstring injuries are among the most difficult for athletes in running sports to recover from....just when you think the "hammy" is healed, you "tweak your hammy" again....so, prevention of injury is always best.

Two common exercises, the lunge and step up (pictured above), can be adjusted to work your hamstrings more during these exercises.....its simple to do:

For the step up exercise - the higher the platform (needs to be at least knee high), the more your hamstrings will be worked.


For the lunge - reach out farther on your lunge step and your hamstrings will be worked more than your quadriceps.

Small adjustments in exercise technique can make a huge difference.....Train hard and smart to get better in your sport!

Get your FREE Report, "10 Must Know Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Improve Basketball Quickness And Agility

Improve your basketball quickness and agility with ladder drills. Practice ladder drills at least 2 times a week and concentrate on doing the exercises correctly. You can add more speed to the exercises as you progress.



In many ways, quickness and agility are more important than straight-ahead speed. A basketball player rarely reaches maximum speed during game competition. Having great change-of-direction speed (agility with quickness) allows you to beat your opponent "to the spot" or recover from mistakes in positioning.

How many times have you seen a basketball player with "not great speed" repeatedly make plays to help the team win. This is not an accident. You can improve your change-of-direction speed with proper training. Read my post that discusses change-of-direction speed in detail.

Basketball drills designed to improve speed and quickness should be more than just "suicide drills." Game-time situations in basketball require the player to be quick and fast in many directions while controlling posture.

You can also improve quickness by improving your reaction time. You do this by training to make the right choices as quickly as possible. You can practice reacting to sight or sound cues.

Get your FREE Report, "10 Must Know Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Improve Stopping Speed For Basketball

If you don't have adequate stopping speed as a basketball player, then you won't play basketball past middle school age. You won't make your high school team.



Poor stopping speed will make you slow when you need to change directions quickly during a game.

Great stopping speed requires overall body strength, postural control, core strength, dynamic balance and speed strength.

Basketball players, in particular, have many stops, cuts and starts during a game. The best players (defensive and offensive) are able to decelerate quickly and then accelerate with power in a different direction.

Deceleration is required to stop, slow down, or cut. Deceleration becomes more complicated when you must dribble a ball. That’s why drills should be done with the ball. Your body must be aligned properly to decelerate and accelerate with quickness and power. Failure to align your body properly will subject you to injury.

I will use this example: The Side Shuffle

This is an athletic movement common to many sports. If you are moving to your left, your left leg must be in a position wide enough to stop momentum (just wider than the hips). This is commonly known as the athletic position. Your left foot should also be pointed straight ahead and your ankle should be pointed upward (with weight on balls of feet). Pointing your ankle upward will help avoid sprained/rolled ankles and make the push off powerful.

Your knee should be aligned inside the plant foot to avoid ankle rolls and to take pressure off your hip. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating. The hips need to remain level throughout the movement to avoid yo-yoing and inefficient movement.

Control your shoulders (no swaying, etc.) with a strong core. This way, you can decelerate and accelerate with power and efficiency. In the same way, your head should be still (no bobbing and weaving) to allow you to focus on the intended target (ball, goal, etc.).

A good strength foundation (including core strength) is needed to maximize power and speed. Now, hurry up and stop!

Get your FREE Report, "10 Must Know Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Improve "Hops" for Basketball

You can improve your "hops" or power (how fast your muscles can produce force) for basketball, even if you think your genetic makeup says otherwise.



Athletes need to train to jump with more explosion, accelerate with more power and move laterally with speed and power! All of these improvements will make you a better basketball player.

To improve your power for basketball, you need to train fast and explosively.

You will be a better basketball player if you have the muscles you need to compete at a high level....build muscles to improve your speed, power and explosion.

A certain amount of traditional weight training is needed to build bulk muscles and core muscles with exercises like bench press, squat, deadlift, rows, shoulder press, planks and briges...after that, a basketball player needs to be concerned with improving speed (especially lateral speed, endurance speed, change-of-direction speed, backwards speed, quickness and acceleration speed) and power (with plyometric exercises).

One good way to build power and explosiveness is with high-speed medicine ball exercises after having laid the foundation with traditional barbell, dumbbell and core exercises....medicine ball exercises also allow you to exercise using your natural motions....this is important because every person moves different.

Workout hard and smart to get better!

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Rest And Recovery During Speed Training

Rest and recovery is sometimes not given enough importance by those of you doing speed training. You must give maximum effort during speed training workouts, if you want to get faster. You can improve your running speed no matter who you are!



You have to train fast to get faster! This might sound simple but how many times have you seen coaches have their players run "sprints" after practice. That IS NOT speed training---that is general conditioning!

You can only run full speed when your body has recovered. That means you need adequate rest between sprints in order to run each one at full speed. About 1 minute of rest is needed for every 10 yards sprinted (forty yard sprints need 4 minutes of rest).

Coaches, instead of having your players run sprints after practice, make sure that they practice at full speed during practice and drills. And, a better tactic would be to run sprints before practice when your players are fresh (they would still need adequate recovery between sprints).

Metabolic training and speed endurance training are also important for athletes.

The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day! Strengthening your body (core included) will also help make you faster.

The same holds true for plyometric exercises such as squat jumps. These drills need to be done at full speed with adequate recovery time between sets. Drills like squat jumps help improve speed and power.

Train hard and smart!

Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!