5 areas to improve on:

1-Power-develop fast twitch muscle fibers. (explosive activities)
2-Agility-maintain balance while changing directions quickly.
3-Endurance-aerobic workouts. Slow twitch muscles.
4-Speed-Short bursts. Run down slight inclines and develop proper running form.
5-Skills-Take part in activities that will improve the skills pertaining to your position.

Rest between workouts. You need 48 hrs. rest before repeating a workout with the same muscle groups. If you workout two days in a row, be sure you alternate working the upper and lower body muscle groups.

Find your training weight.Upper body training weight-find a weight you can lift with proper technique at least 8 times and no more than 12 times.
Lower body training weight-find a weight you can lift with proper technique at least 10 times and no more than 15 times.

How to gain strength.If you want to get stronger, you must consistently work your muscles harder than you did the week before. To get stronger, you must lift until you reach muscle failure. The point where your spotter must help you raise and the rack the bar. You can overload by doing an extra lift or increase the weight you place on the bar. When you add weight, you should be able to execute the lift 8-10 times with good technique.

Areas to improve.1-Work on your footwork. You should work on the dot drill every day or some time of agility.
2-Power is generated from the hips. Squats, trap bar dead lift, hip sled, leg extensions and curls, calf raises are excellent lifts for this.
3-Upper body strength. Everyones favorite but the least important to athletic success. Bench press, incline press, and military press help develop those beach muscles.

Top Lifts

Bench-200# +Club

Squat-300# +Club

Workouts.

Go to http://www.fitnessdevice.com and click on movies. This gives good examples of workouts being done with the lifting device we purchased in 2005. Coach Olson of Richardton/Taylor has athletes demonstrating the lifts.