And not only do these movements have to be done easily, they have to be done fast. Overall body mobility and stability allow the greatest players to do these instinctively. Training has made them second-nature.

3: Strengthening What's Necessary

At what point does strength come into play? Because of the speed and aggressiveness of the game, overall strength becomes the sum of many parts. And it's often a strength that's born from building stability. From the ground up players need a strong, stable foot plant to initiate a pass. Leg strength improves defensive ability. Core strength is necessary for balance and defender-eluding footwork. Shoulder strength permits better arm extension in shooting. Wrist strength will translate into shot placement and accuracy. So, while the need for strength is general, its acquisition becomes quite targeted and specific.

4: Creating Power

There is no power without strength, as Power = Strength x Speed. And there is no strength without stability and mobility. Mobility in power? In order to produce a powerful shot or check, a full range-of-motion, or mobility, is needed. Quite simply, if a player can't properly extend the arms overhead or rotate the trunk effectively, the result in drastically reduced. In addition, if a shooter lacks stability, he can easily be knocked off balance by a defender who is leaning on him.

That instability makes shot power dwindle. Stability is needed to build strength and speed. Trying to lift with an unstable shoulder will be the downfall of upper body strength. And trying to sprint with an unstable core will be short-lived, because a player will never be able to run fast, no matter how strong the legs have become, if what's at the core is weak.