101 Tips for Athletes

Copyright 2013 Steve Preston - All Rights Reserved

101 Tips to Maximize Sports Performances

Must – Have Strength, Conditioning and Nutrition Tips for Every Athlete and Coach

2

The Copyright Blurb...

Ok, here’s the deal. I WANT you to give this report away to as many athletes, coaches

and parents as possible, simple as that.

If you keep this ebook in its entirety then please feel free to give it to as many people as

you can so they benefit and improve their sportsl performance too.

The only thing I ask is that you don’t just copy and paste bits and pieces. Keep everything

just the way it is right now and it’s yours to give away...

Please help me in my goal of helping 10,000 athletes, coaches and parents world-wide

discover the truth about successful sports performance training and nutrition.




3

About the Author

Steve Preston is a Sports Performance

Specialist and Physical Education Specialist

in Virginia Beach, Virginia.

He has taught, coached, and trained

thousands of young students and athletes

for over 20 years.

He is a former Strength and Conditioning

Specialist for the acclaimed Las Vegas

Baseball Academy.

He has also been featured on FOX News for his successful training programs.

He has trained athletes ranging from youth sports to the NFL.

Steve is the Author of “Ultimate Wrestling Strength” - Complete Strength and

Conditioning for Wrestlers.

Steve is also the Author of “Bodyweight Sports Training” - 12 Week Blueprint To

Maximize Your Sports Performance.

You can get a ton more free tips for improving your sports performance at his blog:

http://steveprestontraining.com

You can reach Steve for questions on the blog...

http://steveprestontraining.com/




4

1. Use a Foam Roller

One of the best things you can do as an athlete is add a foam roller to your training

regimen. Foam rollers allow you to knead your muscle in those tight areas that develop

into nagging injuries during the season. Use it only on your “tight” areas.

2. Don’t Be Scared of Strength Training

One of the biggest myths handed down from generation to generation with athletes is

that strength training is bad for you and will ruin you as an athlete. Nothing could be

further from the truth... as long as you strength train properly. Training like a bodybuilder

is NOT the way to go.

3. Treat Your Body Like a Rear Wheel Drive Muscle Car

Your ability to generate speed and power for sports from the back of your body, much

like the power generated from an old GTO comes from the rear wheels. If you

concentrate on making the rear side of your body stronger you will benefit in your ability

to generate power.

4. Stay Away From Energy Drinks

Old habits die hard, and some young athletes are addicted to energy drinks. They believe

that the energy drinks will make them more alert. Whether this is true or not, these

energy drinks are horrible for your heart. The dangers of stimulating your nervous

system with some man-made concoction outweigh the possible benefits. I’d stay away if

I were you.

5. Train All Parts of Your Triceps

Your triceps muscle has 3 heads. All 3 heads are important to the extension necessary

when throwing a ball. It’s important to train all 3 heads of the triceps muscle. You do this

by including an extension move and a pushdown move when setting up your program.

These 2 types of moves together allow you to train all 3 heads of the triceps.




5

6. Do Hammer Curls

Want to help prevent an eventual Tommy John surgery? Do hammer curls. Hammer curls

are like a regular dumbbell curl except you keep your palms facing your body instead of

facing up as with a regular dumbbell curl. This turn of the wrist heavily involves the

brachialis muscle of the forearm. By doing this you start building a support system within

your elbow.

7. Don’t Be Afraid Of Overhead Presses

One of the silliest superstitions athletes have in regards to strength training is being

afraid of pressing overhead or doing any exercises overhead. The standing front barbell

press can be very beneficial to an athletes ability to transfer power from the hips and

legs through the core and upper body. It helps develop a connection between using the

thighs, hips, core and the arms.

8. Supportive Nutrition

If you’re truly serious about becoming a better athlete you need to focus on supportive

nutrition. This is a term I use for meals that are very balanced optimally for energy,

strength and the ability to stay alert. Getting in “supportive” meals is easy. Simply put a

lean protein, a complex carbohydrate (starch) and a fibrous carbohydrate (vegetable) on

your plate in visually equal portions. This will give you just the right ratio of

macronutrients so you’re always strong, energetic and alert.

9. Train Your Posterior Deltoid

Want to know the secret to avoiding shoulder surgery? Get your posterior deltoids

stronger. When you throw hard, your rotator cuff muscles take a beating unless your

posterior deltoid is strong. When it is, it slows down the violence on the shoulder with

hard throwing.




6

10. Get Your Hip Abductors Strong

When you move side to side on the field, you are using your Abductor muscles in your

hips. Training your Abductors to be strong is really important to generate power through

your hips for these purposes.

11. Get Your Hip Adductors Strong TOO

Every muscle that “shortens” and “lengthens” has an opposing muscle that works in

opposition. In the case of your Hip Abductors, the opposing muscle (antagonistic) are the

Hip Adductors. The Hip Adductors work to bring your leg in towards the middle of your

body. It’s really important to keep the Hip Adductors strong relative to the Hip Adductors

so you don’t develop muscle imbalances that lead to injuries.

12. Stretch the Internal Rotators of your Hips

One way to avoid an overuse injury with the hips is to regularly stretch the Internal

Rotators of the Hips. These are the Gluteus Minimus, Semitendinosus,

Semimembranosus and Tensor Fasciae Latae muscles. These muscles are basically your

hips and glutes areas. You can stretch the Internal Rotators by lying on your back with

knees bent, feet on floor 10 inches apart. Now pull your knees to the middle as you keep

your feet on the floor. This stretches the Internal Rotators. (Most athletes could benefit

from this stretch).

13. Drink MORE Water Every Day

Water is so important for your health and body functioning. But what many ball players

don’t realize is how much water you should actually drink as an athlete. If you want to

stay alert and be able to react during a game, you should always keep your body

hydrated. Since you practice and play outside in the Sun, you will dehydrate quickly. A

good rule of thumb I tell my players is to drink half your bodyweight in ounces each day.

Example: A 150 pound ball athlete will drink 75 ounces of water each day.




7

14. Do the Scramble to Balance Drill

One of my favorite drills/exercises for all athletes who play running sports to develop

that strong first step is the Scramble to Balance drill. It’s easier to see in action then it is

to explain. Look for a video of it on my blog.

15. Don’t Put Too Much Emphasis On A 60 Yard Dash

While it is important to have speed for sports, the 60 yard dash is rather unrealistic in

comparison. You never get a perfect step during a game like you do running a sprint. Get

faster on your sprints but be more concerned with developing the extra strength and

balance needed for unusual game situations. You can do this with one leg exercises.

16. Do Trap Bar Deadlifts

There are so many benefits of deadlifting with a special bar called the Trap Bar for

athletes. The Trap Bar Deadlift gets your hips, glutes and low back stronger without the

wear and tear of a straight bar. Plus, the weight is lifted using more muscle mass than

with a regular bar. This exercise is fantastic.

17. Eat Small, Frequent Meals

The key to having energy for the entire game comes from your nutrition. How often you

eat is actually more important than what you eat. Of course you don’t want to eat

garbage (more on that in a bit) but if you can give your body small, frequent feedings it

will reward you with more energy and alertness.

18. 1 Cup of Coffee

Whether it’s hot or cold, one cup of Joe before a game can give you a sense of alertness.

This helps you react to any game situation. The important thing is never to overdo it. Too

much caffeine will make you jittery and defeat the purpose. You don’t want to feel

“jacked up”. You just want to gain a sense of mental and physical alertness.




8

19. Train the Middle Deltoids

Your shoulders muscles are made up of 3 heads. Each head on the muscle serves a

different purpose for moving your arms. The middle head is responsible for bring your

upper arm straight out from your sides. The middle head is used heavily by many athletic

movements. You use it when you are batting and keeping your back elbow up. You use

it when throwing with both arms. The thing is that most guys neglect this important

muscle. Use Lateral Raises with dumbbells or manual resistance from a qualified trainer

to maximize your middle deltoid strength.

20. Eat Your Veggies

Have you ever heard that carrots are good for your eyesight? Well, veggies in general are

excellent for your eye strength and the ability to see a fast ball. Up your daily veggies

intake and you will maximize your eye sight on the field.

21. Even Out Muscle Imbalances

Whenever you practice by repeating the same movements over and over, you are at the

risk of developing over-use injuries. One of the jobs of a properly designed strength

training program for athletes is to help even out these imbalances of tight muscles that

get overused. This will help you play better as well as avoid nagging injuries. One way to

even out muscle imbalances is to stretch tight muscles at the end of practice or training.

Another way is to be sure to train opposing muscle groups so that their strength is equal.

22. Use a Dynamic Warmup

The best way to warm up for sports is through a comprehensive dynamic warmup. This

is basically loosening up your muscles through movement. Dynamic warmups ease your

muscles through the loosening process without creating a stretch reflex response that

tightens you up more.




9

23. Use Static Stretching On Tight Muscles After Practice Or Training

Just as you should warm up your muscles before games, practice or training using

dynamic warmups, you should perform static stretching at the end. Static stretching (the

type where you hold a stretch from 10-30 seconds) for the tight areas at the end of

practice, game or training will suffice. You don’t need to stretch the whole body either...

just your tight areas.

24. One Leg Exercises

A fantastic complement to your sport-specific leg training should involve some sort of 1-

leg exercise. By training with one leg you build the supportive muscles around the hip,

knee and ankle. You also get more direct quadriceps training, which is so important to

any athletic movement which requires running or jumping.

25. Multi-Vitamin Supplement

Let’s face it, nutrition is tough to get right. Most people never eat the way that “they

should.” Because of this, you should seriously consider supplementing your diet with a

multi-vitamin. Think of it as an insurance policy. It’s not like steroids or some magic

pill/potion that is going to transform you into a major leaguer overnight. It’s just meant

to keep your body systems running optimally. This in turn will keep you performing at

your best on the field. Here is an excellent choice for a multi-vitamin: Prograde Multi-

Vitamin/Mineral

26. Train All 3 Planes of Motion

The body has 3 planes of motion that the human body is capable of moving through:

Sagittal, Coronal and Transverse. If you want to be the best athlete you can be you must

train your body in all 3 planes of motion. Most athletes neglect to do this and don’t ever

reach their potential. Be sure to incorporate exercises to the front, side and rotational.

27. Get Your Hamstrings Strong

Your hamstrings are made up of 3 different muscles. Two of those muscles assist your

Hip Abductors in stepping into a pitch. Get your hamstrings strong in combination with

your hips to maximize your power while doing anything athletic.

http://wrestlingperformance.getprograde.com/multi-vitamin-for-men.html

http://wrestlingperformance.getprograde.com/multi-vitamin-for-men.html




10

28. Meal Replacement Drinks

I mentioned before of the importance of meal frequency for creating energy. This in turn

means you’ll play better. But sometimes it’s not practical to get in those multi-meals

daily. Or sometimes you don’t have decent food choices available. If your serious about

keeping up with your high-performance nutrition for sports you may need to turn to

meal replacement drinks. These are low-medium calorie powders that contain a

balanced ratio of protein, carbohydrates and healthy fats. I recommend this one:

Prograde Meal Replacement Powder

29. Zinc For Eye Health

Zinc, along with Omega-3 Fatty Acids are important to eye health. This is important to

athletes because if your eyes aren’t healthy and strong you may miss that big play. Zinc

is found in meat, poultry, dairy, nuts and sees.

30. Eat More Healthy Fats

Fats get a bad rap in regard to nutrition. It is very important to your overall baseball

performance that you get enough healthy fats. Remember, baseball is a sport that relies

heavily on your ability to react. By ingesting healthy fats you keep your body systems

operating smoothly. You also optimize hormone levels which is important if you want to

be stronger for sports. Fats also aid you eyesight. Stick to unsaturated or polyunsaturated

fats such as nuts, nut butters, olive oil, flax seed oil.

31. Do Scapular Retractions

You’re probably reading this and saying,”what is he talking about? What in the world are

scapular retractions?” Your Scapulae (also referred to as your Shoulder Blades) connect

your upper arm (Humerus) with your collar bone (Clavicle). The Scapulae move in various

ways while you throw and bat. One way to strengthen the entire shoulder area is to

perform Scapular Contractions. Here’s how: Get into a top pushup position. Instead of

bending the elbows and lowering into a pushup, keep the arms straight and allow your

scapulae to squeeze in towards each other. Then reverse the movement and consciously

spread your scapulae apart. Remember, the arms never bend during this exercise.

http://wrestlingperformance.getprograde.com/meal-replacement.html




11

32. Gain Strength During Your Offseason

The offseason is where Strength Coaches like to get players strong. It is the time to lay a

foundation of strength that will transfer to the field or court come game time. Even if

you play year round you should designate at least some time to offseason strength

building.

33. Gain Power and Speed During Your Preseason

After you have built a base of strength during your offseason you now have the ability to

turn that brute strength into overall speed and power. It’s important to work on basic

strength levels before trying to improve power power and running speed with fancy

exercises. Training with plyometrics (fast exercises such as jumping) are useful for short

periods of time I like to designate as the Preseason.

34. Train During Your Season

One of the biggest mistakes many athletes make is not training during the season. The

“IN” season is when you water down your workouts a bit in terms of frequency (2 x per

week is fine), volume of exercises and number of sets. Your goal with in-season training

is to maintain the strength, power and speed that you developed with your Offseason

and Preseason training.

35. Sleep 7-8 Hours Each Night

Sleep is so underrated when it comes to optimal sports performance. If you don’t get full

rest and recovery you will always lag when it comes to playing at your best for a full

season. My rule of thumb is that you should never have to wake up to the sound of an

alarm clock.




12

36. Creatine is Optional

I always get asked about creatine by athletes, coaches and parents. The truth is, creatine

does work. Does it work like steroids? NO. But it does give you a few pounds of body

weight since it volumizes your muscle cells. But you don’t have to use it either. In fact,

youth athletes elementary age through middle school shouldn’t bother. High School age

athletes and up can benefit from it as their strength training is highly strength producing.

Two things about creatine. Take it in apple juice, grape juice or Gatorade. Also, drink

more water if you decide to use it.

37. Reverse Hyperextensions

One of the top exercises any athlete can do is the Reverse Hyperextension. It is an

apparatus that is designed to get your glutes and hips stronger without compromising

the safety of your low back. It is one of my top exercises for athletes trying to develop

hitting power and running speed.

38. Increase Your Strength To Body Mass Ratio The stronger you can make your body in relation to your overall body mass the better. The better athlete usually has a good strength/body mass ratio. One indicator of your strength/body mass ratio is your ability to do chinups. If you can do a lot of chinups you have a good strength/body mass ratio. One leg squats are another great indicator of this. Get strong on these exercises.

39. Do Body Weight Circuits

As an athlete it’s good to include body weight circuits along with standard strength

exercises. Body weight circuits are a group of exercises that are done back to back. The

circuit should have you performing exercises for the upper body and lower body. They

should also train you in all 3 planes of motion as I mentioned before.




13

40. Interval Cardio

How many times have you seen athletes have to jog 2 miles during a game? NEVER! So

why do coaches like to send their players for long jogs?? Jogging is aerobic. The running

needs of most sports are anaerobic in nature. So, what form of cardio is best for these

sports? Interval Cardio. If you choose interval training, perform a cardio exercise at an

interval of 2 minutes at a pace you could maintain for 8 minutes. Rest 2 minutes and

repeat up to 6 times.

41. Multi-Directional Lunges

Lunges are an excellent exercise for athletes.. But most guys don’t perform them in

multiple directions. Training Lunges forward, backwards and to each side strengthen

your legs to prepare for stepping in to any type of pitch, whether it be inside, outside,

high or low.

42. Use Closed Chain Exercises

Exercises where your hands or feet are stationary and the barbell or your own body

weight are moving are called Closed Chain exercises. Some examples are Squats,

Deadlifts, Dips, Chinups, Weighted Pushups, Step Ups. I love these types of exercises for

athletes seeking increased strength because you will use the most amount of muscle

fiber without the shearing effect of “open chain” exercises. Open Chain exercises involve

the hands or feet moving through space. In general, Open Chain exercises have a

shearing effect on the joints. This is definitely something to avoid if you’re an athlete.

43. Use the Glute Ham Raise Machine

A Glute/Ham Raise is an incredible exercise. If you have an opportunity to include it in

your sport-specific training I would highly recommend you do so. A Glute/Ham Raise is

literally an exercise that trains your Hamstrings, Glutes and Hips like no other. It’s a

perfect example of a Closed Chain Hamstring exercise.




14

44. Ditch The Situps and Crunches

It’s so important to have a strong core as an athlete. The power generated from the hips

transfers through the core when you are doing so many athletic movements. So, many

coaches have their players working on the core by doing lots of crunches and situps.

STOP! Not only are they a waste of time as far as getting those little core areas that you

want to concentrate on, but they can also be dangerous on your spine.

45. Use The Pullover Machine

Years ago the Nautius company invented a machine called the Pullover. it was described

as the perfect upper body exercise. Well, it’s not a total upper body exercise. It’s a great

back builder, specifically for your “lats.” Even better, it’s a fantastic exercise for throwing

athletes. The only thing is that they are hard to find these days. If you don’t have one,

you can do a dumbbell pullover lying across a bench.

46. Russian Twist

This core exercise will get those Internal Oblique muscles that you need for anything that

requires generating power. To perform, sit on the floor with your knees bent and feet 2

inches off the floor. Lean your torso back with both hands on a medicine ball. Rotate the

medicine ball form side to side.

47. Eat Like a Caveman

The more you stay away from processed foods and opt for natural foods instead, the

better. Foods from natural sources that utilized more efficiently. Your body will react

better, you’ll have more energy, and you’ll have more strength. Fruits, veggies, lean

meats, whole grains are all great examples of foods that will help you play baseball better

overall.




15

48. Don’t Go Overboard with Sports Performance Drinks

Young athletes are crazy about Gatorade and other Sports Performance Drinks. But take

out the salt and electrolytes and you have a high-sugar drink much like drinking Cool-

Ade or Soda. The sugar content in these drinks make them a very poor choice for

consumption .

49. Eat Your Carrots

It’s true that carrots in their raw form are excellent for eye health. Hey, if you’re serious

about seeing better you should try to do everything you can to get that performance

edge. Try adding raw carrots to your salads a few times per week. Can’t hurt, right?

50. Get Protein From a Variety of Sources

Protein is the macronutrient responsible for repairing tissue and letting you add muscle.

Protein is not stored in the body cells like fats and carbohydrates though. You should

have some protein in at least 3 meals daily if you want to add the muscular strength

you’ll need to perform better during games and competition.

51. One Arm Triceps Extensions

Strong triceps are a must for a strong throwing arm, as well as when you extend your

arms to mash a fastball into the seats. One Arm Triceps Extensions are a great way to

train the Triceps muscle group. The one-arm element allows you to train the area more

intensely.

52. Bodyweight Training

Be sure to include bodyweight training in your sports- specific training program.

Bodyweight training allows you to get functionally strong for sports, add muscle, improve

conditioning, gain power and burn fat while minimizing stress on the joints and cutting

in to recovery time.




16

53. Do A Strength Day, Speed Day and Conditioning Day with Bodyweight

One simple system I’ve found to work great for athletes looking to improve sports

performance is to train 3 days per week on bodyweight exercises. Each of the 3 days is

separated into a strength day, speed day and conditioning day. Try it some time. You’ll

gain speed while noticing improved sports performance.

54. Do “Pre-Loaded Starts”

This is a drill that will help you build explosion when your weight isn’t centered, as with

many athletic challenges you face in sports. Here’s how you do it:

Lie on stomach

When coach says “go”raise into a pushup position and bring one foot forward under torso so knee is under chest.

On second “go” explode forward off loaded leg and sprint to first base or for 30 yards.

55. Hill Sprints

A great way to get into sports condition is to run hills. Running up then walking down

can be a fantastic way to increase your level of conditioning. It also works the quadriceps

hard on the way up and the hamstrings on the way down. Of course, you may be limited

by lack of hills in your area, but have a look.

56. Train 3 Days Per Week During the Offseason

I never have athletes strength train more then 3 days per week during the Offseason. If

you’re interested in building strength and doing it correctly, then 3 days is plenty. Any

more training would just be counterproductive and unnecessary.




17

57. Train 3 Days Per Week During the Preseason

Although the preseason is geared towards taking the strength you gain during your

offseason training and converting it to power and speed with different exercises, you

should still train no more than 3 days per week. You can do speed/agility training or

conditioning on the days in between strength workouts but don’t do more days of

strength training. More is not better if you’re doing it right.

58. Train 2 Days Per Week During the Inseason

Once your season arrives, it’s time to reduce your workouts in terms of volume and

frequency. By reducing the Inseason training to 2 times per week you will keep your

strength while still concentrating on your sport. The number of exercises and sets is

reduced slightly as well.

59. Do 1-Leg Box Jumps

One of my favorite preseason exercises to develop power and speed in athletes are 1-

Leg Box Jumps. To do these you stand in front of a box or bench on one leg. Crouch into

a quarter squat and explode up on to the box/bench landing on one leg. Step back down

and repeat.

60. Do 1-Leg Quarter Turn Box Jumps

After you’ve mastered the 1-leg Box Jump you can try adding a quarter turn. Stand with

the box or bench at your side as you are on one leg. As you jump up you take a quarter

turn towards the box and land on one foot on top of the box. These are great for

developing that first step out quickness you need during a game.




18

61. NO STEROIDS!

Ok, will all of the fuss about Performance Enhancing Drugs in sports I have to take a stand

as a Sports Performance Specialist. You don’t need steroids EVER to be a great athlete.

Steroids are used to increase strength as well as repair tissue. Most guys who do or don’t

take steroids never reach their strength potential because they don’t train properly. If

you train on a sport-specific program consistently, you will develop all of the strength

you’ll ever need to perform without having to resort to dangerous, illegal drugs.

62. Do Medicine Ball Slams

Medicine balls are a great tool to develop the core strength and power needed for

athletic success. BUT, only in conjunction with a proper strength training program. In

other words, if you do only Medicine Ball exercises without working out the rest of your

body they won’t do you much good. Take a soccer throw hold on the medicine ball

behind your head. In one swift motion, bring the ball overhead and slam it on the ground.

Pick the ball up, reset and repeat for desired reps.

63. Do Medicine Ball Side Wall Throws

Stand sideways next to a wall holding the medicine ball straight out in front of you at

chest level. Rotate the ball away from the wall using your core. In one swift motion,

rotate quickly towards the wall and release, so that the ball slams into the wall. Pick the

ball up, reset and repeat for desired reps. This is a great exercise for training explosive

power. Remember, you must train both sides of your body to keep balanced strength on

both sides for efficiency and injury prevention.

64. Eat Complex Carbs

Carbohydrates are your body’s preferred source for quick energy. They are broken down

into 2 categories: simple and complex. Simple carbs come from white bread, sugar, soda

and chips. Complex carbs contain fiber, which slows absorption in the body so you have

a longer energy burn. Complex carbs are much more efficient for the body to use and

less likely to be converted to fat unless you ingest too many calories.




19

65. Super-Charge Your Water

I mentioned in a previous tip how important it is for athletes to stay hydrated. I also

mentioned how many players go overboard on sugary sports drinks instead of drinking

water. Here’s how you can have the best of both worlds: Super charge your water instead

of loading up on all of the sugar and salt found in the sports drinks. Simply mix half of

your Gatorade, Powerade or Vitamin water into your regular water.

66. Never Go On A Low-Carb Diet

As an athlete you never want to cut out carbohydrates. I know this can be popular with

those who want to lose body fat, but it’s a disaster for athletes. You need to have carbs

for fuel in order to stay sharp, focused and energetic.

67. Do Side to Side Squats

This exercise is great to work on the glutes and hips as well as the abductors and

adductors in your thighs that are so important for lateral movement while playing. To

perform, you hold one dumbbell between your legs with both hands. Step out to one

side then squat down. Return to upright position, then step back in towards middle.

Immediately step out to other side with opposite foot and then squat down. Return to

middle and repeat for desired reps on each side.

68. Eat On A Schedule

Eating on a schedule will automatically prevent your body from undereating or

overeating. If you have regularly scheduled meals your energy levels will pick up

tremendously. You’ll also be able to add more strength and muscle to your frame. You

should be eating a meal or a snack every 21/2-3 hours all day long.

69. Thick Bar Exercises

Exercises with a specially made “thick bar” are awesome for athletes. The thick bar is

more like a pipe in circumference. It is a great piece of equipment that allows you to

contract your muscles harder.




20

70. Eat Breakfast

If you want to play your best during competition you should be in the habit of eating

breakfast. Your breakfast should consist of complex carbs, protein and some healthy

Omega-3 fats if possible.

71. Consume Omega-3 Fatty Acids

Essential fatty acids and Omega-3s are essential for young athletes. Not only are they

great for energy, but they allow your heart and arteries to keep up with your increased

workload. They can also decrease inflammation in joints as well as improve your sense

of alertness.

72. Speed Skater Squats

This is a great exercise for athletes of any age. They work the hips, glutes an quadriceps

at the same time. They’re fantastic because there is no loading of the spine. This makes

them great for guys who have back problems and youth athletes. Hold dumbbells at your

sides with one leg trailed behind you on a bench and standing on the other leg. Dip

straight down until your front thigh is parallel with the floor. Come up only half way and

pause. Lower back down to bottom and then come up all the way to a standing position.

Basically, each repetition is a 11/2 reps.

73. Keep Your Blood Sugar Levels Stable

Snacks are important each day so that you keep your blood sugar stable. By keeping your

blood sugar stable, you will be able to focus at practice and in games more. Some great

snacks that will help you keep your blood sugar stable are: Healthy granola or protein

bars, trail mix, banana, peanuts, half of a PBJ sandwich, cheese stick and some pretzels.

74. Standing Broad Jump

The traditional standing broad jump is an excellent plyometric exercise for athletes. By

jumping off both feet and landing on both feet you build the explosive power that your

legs need for physically reacting on the field or court.




21

75. Eat the Right Pre-Game Snack

Stabilize your blood sugar levels as you have all day by eating frequently, provide

immediately usable energy for your game and help you avoid hunger during your game.

Some great examples of pre-game snacks are:

Banana and pretzels and a bottle of water

Turkey sandwich on whole wheat with a bottle of water

Breadsticks and a yogurt with a bottle of water

Low protein/low sugar energy bar with bottle of water

76. Pass On The French Fries

If there is one junk food that has absolutely no nutritional value nor any place in an

athlete’s diet it’s french fries. They are loaded with calories and saturated fats. Some

fries even has trans-fats, which are worse then saturated fats for your health.

77. Stiff-Arm Pulldowns

This is another great exercise for throwing athletes. This exercise will focus on the

important latissimus dorsi muscles in the back while giving you a healthy stretch in your

shoulders. To perform stand in front of a pulldown machine that has a straight bar

attached to the pulley. Place hands shoulder width on the bar and push straight down

with arms straight. Now bend your head down slightly as you allow the bar to come back

up and over your head. Stretch out the lats, and repeat.

78. Bench Press

Many athletes shy away from the standard barbell bench press. They think it is for

bulking and are worried about their shoulders. If you use good form and proper weight,

this exercise is outstanding for “overall” body strength. It involves the entire body when

trained properly. You can substitute dumbbell presses if you prefer.




22

79. Last Meal 2 Hours Before Bed

In order to get a good nights sleep for re- energizing your body, be sure to have your last

meal or snack 2 hours prior to going to bed. This is especially true of sugar and caffeine.

80. Melatonin for Sleep

Melatonin is a natural sleep aid. Many doctors will recommend it as a daily supplement

to help young people and adults with their sleep problems. It is nonaddictive and non-

habit forming.

81. Glutamine

Another great supplement for athletes who want to add strength and muscle without

resorting to dangerous PEDs is Glutamine. Glutamine is the most abundant amino acid

in your body. It is responsible for growth and repair. Supplementing your body with

additional Glutamine can really help you build and keep your muscle as the season wears

on.

82. Run Backwards

One of the best way to improve running form which transfers into greater overall speed

is by running backwards. Start with walking, then half speed and then full speed runs.

The key is to keep your arms pumping and a forward lean. The body has a unique way of

ironing out flaws in running form this way. Over time you’re speed during games will

improve.

83. Colorless Urine

If you play sports outside all of the time on hot Summer days you have to be extra

conscious about getting in enough water. Yeah, I gave you a little formula before, but

how do you really know if you’ve had enough water each day? It’s simple: your urine

tells all. If you are drinking enough water to make a serious athletic difference in your

game, your urine should be almost colorless. The more yellow it is the more dehydrated

you are. Use this as your guide and you’ll never go wrong.




23

84. Wood Choppers

This is one of the best exercises any athlete can do for their core. I love this exercise

because it trains your core while you are standing... just like you need your core when

you are competing. To perform, you use either a high cable with a handle or an elastic

band that’s set up over your shoulder. Begin with both hands on cable handle or elastic

band reaching over one of your shoulders. Look straight ahead as you pull both hands

down and across your body to the outside of your opposite hip. Return to start and

repeat. As always, do this on both sides of the body.

85. Reverse Wood Choppers

This exercise is just a variation of Wood Choppers described above. This exercise requires

the elastic band or cable to set low, outside of your foot. With both hands grab the band

or handle so that both hands are outside of your foot. In one motion stand while bringing

both hands up and stretched out over the opposite shoulder. Repeat for desired reps.

86. Side Stepping Drill

We have always had good success with athletes in our gym by including the Side Stepping

Drill. This is a bodyweight drill designed to improve the mobility and range of motion in

your hips. It’s a very good functional exercise for your adductors and abductors. To

perform set up a bar or dowel so that it is at the level of your mid to upper thighs. Stand

next to the bar so that it is just outside your thigh. Start drill by picking up your inside

foot and stepping over the bar. As soon as you touch the floor with your foot, reverse

directions and bring the foot back over the bar to the floor. Repeat for desired reps or

time, then switch sides.

87. Agility Drills One Day After Strength Training

My young athletes always do their sports-specific agility drills the day after strength

training... especially leg training. This allows you to loosen up and start the recovery

process from an anaerobic leg workout.




24

88. Agility Drills Twice Per Week

I usually have my players do their agility drills twice per week. This works well with fitting

in practice, strength training and conditioning. Agility drills are meant to be done fresh

so you are explosive and effective. Some drills can be done one time per week but usually

two.

89. Interval Training Two Or Three Times Per Week

Interval cardio training is such a great way to get into anaerobic condition for sports. I

mentioned how to set it up before for reference. If you have the time and you’ve been

consistently getting in your strength training and proper baseball nutrition then do a

third day. Nutrition and rest play a key role in how many days of cardio should be done.

90. Have Your Pre-Game Meal 60-90 Minutes Before You Play

Try not to eat immediately before your games or practice. Give yourself 60-90 minutes

so you are ready to play hard without feeling sluggish or bloated.

91. Carb Up The Night Before

Your dinner the night before a game or tournament should be a high carbohydrate meal.

Spaghetti with Meatballs is my favorite. Although I recommend a pre-game snack, it’s

really only to keep your blood sugar stable. Your real energy for the game will come from

the dinner you had the previous night.

92. Use a Full Range of Motion

When you perform a strength training workout to improve your skills, you need to train

each exercise through a full range of motion. If you shorten your reps and don’t allow

the muscle to fully stretch and contract, you will be doing yourself a disservice. This leads

to the dreaded muscle imbalances that cause injuries and poor performances on the

field.




25

93. Train Your Rotator Cuff

If you are your Posterior Deltoid strong this may not be necessary. It’s an insurance policy

to keep your shoulders in check. But as I explained before most shoulder injuries occur

because there is a weakness or imbalance within the posterior deltoid. When you get

the posterior deltoid strong there is less stress placed on the 4 muscles of the rotator

cuff.

94. Do Hill Sprints or Stadium Steps

This drill improves speed endurance by training a delayed onset of lactic acid buildup.

It’s also a great drill to keep players lean and mentally tough.

95. Stability Ball Leg Curls

This is a another fantastic exercise for athletes. It serves a few purposes:

Increase your hamstrings strength

Increase your hips strength

Increase your core strength

Increases joint stability in your knee

96. Ankle Alphabet

Ankle stability is very important to have as an athlete. One great warm-up and cool-down

exercise to help keep stability and mobility in the ankle joint is the Ankle Alphabet. To do

this, lie on your back with legs out straight. Raise one leg off the ground and trace the

letters of the alphabet: A-Z. Once you’ve completed it for one ankle, repeat for the other

side.

97. Progressive Resistance

If you want to truly increase your sports strength you must seek to increase the

resistance on your exercises. That means you have to try to get stronger. If you just do

the same thing each time you’ll never layer the muscle tissue that will equate to more

sports strength.




26

98. Listen To Your Body

Even if you have the perfect training plan, you must listen to your body. If an exercise

hurts, don’t do it. Just as in sports where you have to listen to your body in regard to

little aches and pains, you must do so in the gym as well. There is always another way to

train each of your muscles, even if some exercises don’t agree with you.

99. Perfect Form

As an athlete you practice for hours and hours. Your goal is to master your technique.

Form is everything. The same thing applies to your strength training. You should be

seeking to perfect your form on each and every strength training exercise. Perfect form

not only reduces chances of injury, but also recruits more muscle fiber that will result in

better strength gains over time.

100.Be Consistent

You have to be consistent with practice if you’re going to be a great athlete. You have to

consistently practice so you improve your skills. You must also be consistent with your

strength, conditioning and nutrition. Consistent strength training, conditioning and

nutrition will make you so much better on the court or field. Remember, a missed

workout can never be made up!

101.Hire A Sports Performance Specialist

If you need professional tax advice you go to a Certified Public Accountant. If your car

needs repairs you take it to a qualified mechanic. So if you are serious about maximizing

your baseball performance you should work with a Sports Performance Specialist. You’ll

cut out years of wasted time and effort. You’ll reach your goals faster too. Don’t rely on

the advice of some guy who “works out.” Go with a professional who will help you

maximize your baseball performance.




27

Recommended Resources Bodyweight Sports Training

Your 12 Week Bodyweight Training Blueprint To Maximize Sports Performance.

This is a complete resource to dramatically improve your strength, speed, power and conditioning for any sport!

Perfect for athletes of any age and any sport

A Must-Have Resource For Every Athlete, Coach and Parent

Click Here To Get Bodyweight Sports Training

http://bodyweightsportstraining.com/




28

Meal Replacement Powder

This is a highly-recommended nutritional supplement for all serious athletes.

Your sports nutrition must be optimal if you want to perform at your best. This is like

getting a perfect sports meal in one simple to make shake.

You will feel strong, energetic and ready to compete, without getting slowed down with

dense foods and fatty, sugary meals.

Click Here To Get Prograde Meal Replacement

http://wrestlingperformance.getprograde.com/meal-replacement.html

Documents

101 Tips for Athletes