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This should stop you from leaning forward as you fatigue, says David Donatucci, M. Rev Up Your Engine Try this simple 2-minute warmup: Do high knees, jumping jacks, skips, and side-to-side hops for 15 seconds each.Then drop to the floor for 15 seconds each of pushups, crunches, mountain climbers, and squat thrusts.

Barefoot training will also make you faster by developing the smaller muscles in your feet, says Kurt Hester, C. Achieve Balance Steve Nash knows his way around a weight room.

"When your wrists bend back too much, your triceps fatigue faster because the bar is farther from your center of gravity." Learn to Sky"To jump higher, concentrate on pushing the ground away from you," says Jamie Hale, C. For even better results, combine this strategy with an exercise called the depth jump: Stand at the edge of a 12-inch box and then simply step off it so that you land on the balls of both feet simultaneously. Do 4 to 5 sets of 3 to 5 reps, resting for 60 to 90 seconds between sets. S., a performance specialist at International Performance Institute in Bradenton, Florida.

(Don't allow your heels to touch the floor.) When you make contact with the floor, jump as high as you can. Lunge for Speed Instead of holding dumbbells at your sides when you lunge, try holding one dumbbell out in front of your chest with your arms extended. As a result, you'll train your glutes harder with each repetition, a key for generating more power when you sprint.

Start Sandbagging"There's no equipment that frustrates guys as much as a sandbag," says Mike Morris, C. End Shoulder Pain"The cause of your pain is not always where it hurts," says Michael Boyle, A. C., the owner of Mike Boyle Strength & Conditioning, in Winchester, Massachusetts.

"If your shoulder hurts in front, then massage, ice, and stretch the back of your shoulder." Try this stretch: Lie on your right side with your right upper arm on the floor perpendicular to your body and your forearm pointing straight up.


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