Whether it’s kicking, throwing, running, jumping or swimming, an athlete’s core is involved in almost every action. Core muscles are responsible for stabilizing the spine and pelvis as well as generating and transferring energy from the center of the body to its extremities. Developing core strength and stability enables athletes to maximize their power output and perform complex athletic movements that require coordination, balance, and technical skills. Additionally, focusing on core strength can help athletes stabilize other weak areas to reduce the risk of injury. When designing a strength program, coaches should implement core exercises in order to optimize athletic performance.

Sports periodization is the planning of athletic training using a progressively cyclic format with the goal of timing peak performance during the athlete’s major competitive events. Cyclic training organizes a team's approach, protects against overtraining, and enables athletes to continue to improve. When designing a strength program, coaches should implement different training cycles in order to maximize athlete performance when they need it most.

Stretching can improve circulation, muscle flexibility, range of motion, and consequently, help athletes perform better in workouts and in competition. When exercising, muscles repeatedly flex and contract. Stretching causes muscles to lengthen and relax, resulting in the ability to maximize muscle engagement in the next workout. Stretching also boosts the body’s circulation by increasing blood flow throughout the body.

Foam rolling is a self-conducted therapy often used to improve flexibility, assist in recovery, and increase athletic performance. This technique is a form of myofascial release therapy and is aimed at applying pressure to the body’s myofascial connective tissue. During season, athletes train for weeks on end, which can take a major toll on their bodies. Athletes should be aware of the benefits of implementing foam rolling before and after their daily workouts.

Quickly transitioning from offense to defense or vice-versa can be the difference for water polo teams and having a successful season. From developing a powerful shot to improving goalie skills, a water polo-specific dryland training program can significantly improve performance in the pool. Below is a list of five water polo-specific dryland exercises that are designed to work on transitional speed. 

Coaches should incorporate swimming dryland training to maximize swimmer performance. The type of swimming dryland training may change over time, perhaps incorporating more weights once the athlete reaches the collegiate level, but all programs should incorporate dryland workouts. The purpose of dryland training for swimming is to improve the swimmer’s power, athleticism, and overall speed in the pool. Here are five major reasons to incorporate dryland training into a swimmer’s program:

Pre-season is an exciting time of year for athletes. The extensive hours spent in training and the grueling intensity help athletes build up a base for the coming season as well as a common bond with their teammates. For athletes to make the most out of their preseason, it is important to start by setting realistic goals to start the season off, and adjust those goals throughout the season. 

Athletes who understand the purpose and effects of their training regimen tend to perform better because they have the context and a sense of direction for their desired development. In light of this, we found it useful to explore relevant physiological changes that occur post-resistance and strength training so that athletes and coaches can be more cognizant of how to train smart. Beginning with the hormonal and neural shifts that occur during strength training, and why all athletes, regardless of position, distance, or event, can benefit from a smart strength program.