Uploaded January 2026 | Updated September 2026, 1 week ago
Most athletes only focus on lifting weights. But, true performance comes from training all the pieces together.
Here are 7 key areas for athletes to level up their gym game.
1. Foot & Lower Leg
Use a mix of low load, high load, slow, and fast work with an emphasis on challenging your foot and lower leg to control and produce force.
2. Change of Direction
Few sports are just up and down, so don’t neglect training all directions. You want to train forward, back, side to side, and rotating.
3. Multi-Directional Plyometrics
If you want to move well in each direction, you want to practice and develop it.
4. Speed Development
Sprinting is a skill, and treating as such can enhance your speed and reduce your injury risk.
5. Full Body Strength
Strength is the base for most athletic qualities. Train to be strong everywhere to open up more avenues for movement.
6. Core Training
Developing a better ability to transfer force from your lower body to upper body, and vice versa, can pay off tremendously in sport.
7. Endurance
Don’t be the athlete struggling to get back on defence or falling behind on plays because you’re winded.
Want a full program? Check out the link in our bio.
Most athletes only focus on lifting weights. But, true performance comes from training all the pieces together.
Here are 7 key areas for athletes to level up their gym game.
1. Foot & Lower Leg
Use a mix of low load, high load, slow, and fast work with an emphasis on challenging your foot and lower leg to control and produce force.
2. Change of Direction
Few sports are just up and down, so don’t neglect training all directions. You want to train forward, back, side to side, and rotating.
3. Multi-Directional Plyometrics
If you want to move well in each direction, you want to practice and develop it.
4. Speed Development
Sprinting is a skill, and treating as such can enhance your speed and reduce your injury risk.
5. Full Body Strength
Strength is the base for most athletic qualities. Train to be strong everywhere to open up more avenues for movement.
6. Core Training
Developing a better ability to transfer force from your lower body to upper body, and vice versa, can pay off tremendously in sport.
7. Endurance
Don’t be the athlete struggling to get back on defence or falling behind on plays because you’re winded.
Want a full program? Check out the link in our bio.
