Your training routine should be balanced. You should try and work speed training twice weekly, absolute strength (max effort gym work) twice weekly and dynamic explosive strength twice weekly You can combine more than one area per day, but only work each area twice weekly. You also must consistently change your exercises and drills, as the human body will adapt to a specific task rather quickly. The only way you can get better is to challenge the body and mind to master new tasks.
Our programs are build around connecting strength, power, speed, agility, reaction and quickness for your sport. Our program will cover the below physical attributes needed to be at include:
Speed and Agility Training
Functional Strength and Power Training
General Fitness and Speed Endurance
(see sample below)