Develop Joint Flexibility
The entire range of motion of a joint is used during strength training. In order to minimise the risk of pain, strain and stress injuries building a good level of flexibility is a must. Ideally it is developed at a young age and then maintained throughout athletic development.
Develop Tendon Strength
Tendons and ligaments don’t increase in strength as quickly as the muscles. Tendons and ligaments will grow stronger through anatomical adaptation so the exercises need to specifically focus on this area of development.
Develop Core Strength
A weak trunk will limit improving strength in other areas such as the arms and legs. Building a strong core should be prioritised before progressing onto the arms and legs. Because of the supporting role of the trunk it is made up mostly of slow twitch fibres and that is why a strong core has muscle that contract constantly.
Develop the Stabilisers
Strong stabilisers are essential for efficient prime movers and if they are poorly developed they may hinder the movement of the prime movers and reducing athletic performance. The stabiliser muscles should be developed along side dynamic movement to ensure a well rounded strength program.
Train Movements not Individual Muscles
For Athletic performance you should avoid training isolated muscles like body building and focus on specific movements relevant to the sport or movement your participate in. Generally these tend to be multi joint movements. The best way to support this is to not focus on weight training alone but include other routines like medicine balls, bands, cords and plyometrics.