If you are training for a specific sport, know that there are exercises you can do that will make you run faster, play longer, and just be 'better' at your sport, no matter what it is. There are several sports popular in the Amarillo area during spring, and these sports-specific training exercises will have you at the top of your game in no time.

Exercises for Baseball or Softball

If you are a baseball or softball player, cardio is key . You want to be able to run the bases quickly, or head to the outfield for that fly ball as fast as you can. Cardio in this case would including high intensity interval training during a run. What does that mean? It means that you will start out at your regular pace, and at intervals, insert sprints. It is those sprints that will get you to home base safely.

Additionally, ball players need core and lower body strength . Plyometrics are great for this. These type of exercises actually are a combination of strength training and cardio, and rely heavily on the muscles of your core and lower body. Add in a total body circuit to really add some strength, and you will bring your 'A' game to the field.

Exercises for Track

If you run track, plyo training is good for you, too. Plyometrics, or jump training, gets that heart rate up, and then brings it down. It uses the fast twitch muscles, which you need as a track runner. Short, fast blasts will have you running faster in no time.

As you run, too, concentrate on building stamina. Rather than focusing on speed, focus on distance. If you regularly run a mile, or three, or five, up your distance.  Once that distance becomes comfortable, you can work on increase the pace of each mile. 

Exercises for Volleyball

Volleyball players need a strong core, a strong lower body, and endurance. A game may not be that long, but you are 'on' for the entire time, and you need to be strong and steady for the whole game. Start with doing extra core exercises and lower body exercises, like planks, squats, bicycle crunches and lunges.

For endurance work, try long runs or even bike rides .

Exercises for Swimming

Swimmers always need strong cores. When you aren't swimming, do core work. Wood chops, bicycle crunches and planks will tone your core, and when you are swimming, concentrate on really extending your strokes, and growing longer with each one.

Need some help with your sports specific training? Contact Amarillo personal trainer Ralph Roberts today. A former professional baseball player and is now a nationally certified personal trainer with the Downtown Athletic Club in Amarillo, Ralph has the experience, skills and drive to help you bring your best. If you are interested in signing up for baseball specific training, click here .