Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.
Nothing builds running speed and quickness on the field than sprinting itself. Performing sprint intervals or hill sprints (linear) or agility drills (multi-directional) will help develop strength and power specific to running and cutting. Being able to accelerate, and more importantly, decelerate on the field will make you stand out among the slower, less-coordinated players.
The High Intensity Cardio Debate>>>