101 Tips for Athletes

101 Tips to Maximize Sports Performances
Must – Have Strength, Conditioning and Nutrition Tips for Every Athlete and Coach
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.
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Copyright 2013 Steve Preston - All Rights Reserved
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...
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
22
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.
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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.
24
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.
25
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.
26
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
27
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
28

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101 Tips to Maximize Sports Performances

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About the Author

Steve Preston is a Sports Performance

He has taught, coached, and trained

He is a former Strength and Conditioning

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

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

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

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

1. Use a Foam Roller

2. Don’t Be Scared of Strength Training

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

4. Stay Away From Energy Drinks

5. Train All Parts of Your Triceps

7. Don’t Be Afraid Of Overhead Presses

9. Train Your Posterior Deltoid

10. Get Your Hip Abductors Strong

11. Get Your Hip Adductors Strong TOO

12. Stretch the Internal Rotators of your Hips

13. Drink MORE Water Every Day

14. Do the Scramble to Balance Drill

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

16. Do Trap Bar Deadlifts

17. Eat Small, Frequent Meals

18. 1 Cup of Coffee

19. Train the Middle Deltoids

20. Eat Your Veggies

21. Even Out Muscle Imbalances

22. Use a Dynamic Warmup

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

25. Multi-Vitamin Supplement

26. Train All 3 Planes of Motion

27. Get Your Hamstrings Strong

28. Meal Replacement Drinks

29. Zinc For Eye Health

30. Eat More Healthy Fats

31. Do Scapular Retractions

32. Gain Strength During Your Offseason

33. Gain Power and Speed During Your Preseason

34. Train During Your Season

35. Sleep 7-8 Hours Each Night

36. Creatine is Optional

37. Reverse Hyperextensions

38. Increase Your Strength To Body Mass Ratio

39. Do Body Weight Circuits

40. Interval Cardio

41. Multi-Directional Lunges

42. Use Closed Chain Exercises

43. Use the Glute Ham Raise Machine

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

44. Ditch The Situps and Crunches

45. Use The Pullover Machine

46. Russian Twist

47. Eat Like a Caveman

48. Don’t Go Overboard with Sports Performance Drinks

49. Eat Your Carrots

50. Get Protein From a Variety of Sources

51. One Arm Triceps Extensions

52. Bodyweight Training

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

54. Do “Pre-Loaded Starts”

55. Hill Sprints

56. Train 3 Days Per Week During the Offseason