In order to participate in sports, an athlete has to get himself in the best shape possible. This includes sharpening one's skills to the point where the athlete can perform better in competition. Athletes who do drills and exercises to improve speed, strength and agility have a chance to excel at their sport as long as they are also working on the skills of their individual sports.
Speed Training
In order to work on improving speed, an athlete can do parachute training. A running parachute attaches to the back of an athlete much the same way that a back pack is worn. As you run, it unfurls and creates major resistance while sprinting. Go to your local high school or college track and sprint 100 yards, making the effort to keep running and not slow down or look back when you feel the resistance of the chute pulling you back. Go back to the starting line and run another sprint. However, this time when you get to the 50-yard mark, press the release button on the harness so the chute drops off. This will create a surge called "overspeed" and it will help you increase your speed and velocity.
Interval Training
Increase running speed by doing interval training. This is regularly practice by football, soccer and basketball players. Go to the track and sprint 100 yards. Go back to the starting line and follow that with sprints of 90, 75 and 50 yards. Push your body to go at full speed in each sprint and take no more than 15 seconds between races. After you finish all four, do another set of interval sprints.
Strength Training
Increasing strength is an important part of any athletes training routine. The best way to get stronger is to lift free weights. However, when doing the bench press, arm curls, lunges and dead lifts, you will want to have a spotter to help make sure you are safe and to avoid accidents. If you don't have a spotter or access to free weights, you can use weight-training machines like Nautilus or Bowflex to increase strength in your back, shoulders, arms, chest, abs, glutes, hamstrings and calf muscles. If you don't have access to these machines, you can do strength training by doing push-ups, pull-ups and ab crunches.
Speed Bag Agility
Boxers are working on their agility and quickness every day when they prepare to go into the ring. One of the best exercises to increase agility is to hit the speed bag. In order to make the speed bag move quickly, you must make a series of quick movements with your body--not just your fists. Most boxers start off by hitting the speed bag in the 1-2-3 method. After hitting the bag with your left fist, the bag will rebound off the back support, rebound to the front support and then hit the back support again before the next punch is thrown. Hit the bag in this manner for three minutes at a time, picking up your pace as you get more accomplished.
Function
If an athlete is working on improving here speed, strength and agility throughout the year while also working on the skills in his own sport, he is likely to improve significantly. Many athletes will work hard in training camp prior to the start of competition, but they will become more interested in skill development as the season progresses.
An athlete who continues to work on conditioning during the season will usually see strong results. One example is Hall of Fame baseball catcher Carlton Fisk. Fisk, who played for the Boston Red Sox and Chicago White Sox, would work out for an hour or more after every game, at a time when many teammates would get dressed and leave. Fisk ended up catching more games than any other player in the history of baseball and he credited his training routine for his longevity.
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