--- title: 5 Workouts Your Team Should be Doing for Better Performance description: Training to win requires more than just hammering sport-specific skills. These five workouts will help improve your team's in-game performance. image: https://blog.tournkey.com/hubfs/Untitled%20(1900%20%C3%97%20600%20px)%20(1).png --- [![FULL-WIDE-BLACK-A](https://blog.tournkey.com/hs-fs/hubfs/Tournkey/FULL-WIDE-BLACK-A.png?width=150&name=FULL-WIDE-BLACK-A.png "FULL-WIDE-BLACK-A")](https://blog.tournkey.com) [![FULL-WIDE-BLACK-A](https://blog.tournkey.com/hs-fs/hubfs/Tournkey/FULL-WIDE-BLACK-A.png?width=150&name=FULL-WIDE-BLACK-A.png "FULL-WIDE-BLACK-A")](https://blog.tournkey.com/blog.tournkey.com) - [News & Resources](https://blog.tournkey.com) - [Home](https://www.tournkey.com) - [Support](https://help.tournkey.com) - [Login](http://tournkey.app) [Follow us on Facebook](https://www.facebook.com) [Follow us on LinkedIn](https://www.linkedin.com) [Follow us on Twitter](https://www.twitter.com) [Follow us on Instagram](https://www.instagram.com) Search ## ![](https://blog.tournkey.com/hs-fs/hubfs/New%20Tournkey%20Icons%20-%20Gradient_ORGS%201%20copy%2028.png?width=3845&height=843&name=New%20Tournkey%20Icons%20-%20Gradient_ORGS%201%20copy%2028.png) [Follow us on Facebook](https://www.facebook.com) [Follow us on LinkedIn](https://www.linkedin.com) [Follow us on Twitter](https://www.twitter.com) [Follow us on Instagram](https://www.instagram.com) [✕](https://blog.tournkey.com/5-workouts-your-team-should-be-doing-for-better-performance-1#atbs-offcanvas-primary) - Menu Item 1 - Sub-menu Item 1 - Another Item - Sub-menu Item 2 - Menu Item 2 - Yet Another Item - Menu Item 3 - Menu Item 4 [Teams](https://blog.tournkey.com/tag/teams) # 5 Workouts Your Team Should be Doing for Better Performance By [Tournkey Team](https://blog.tournkey.com/author/tournkey-team) 9 Dec 2022 [![Connor Randall](https://blog.tournkey.com/hubfs/Tournkey/ICON-COLOR-A.png)](https://blog.tournkey.com/author/tournkey-team) [Tournkey Team](https://blog.tournkey.com/author/tournkey-team) 9 Dec 2022 - - - Improving your team's performance doesn't just boil down to how hard your athletes push through practice after practice consisting of only skill-specific drills.   Read on for five workouts your team should be doing for better performance.   **5 Workouts Your Team Should be Doing for Better Performance** 1\. HIIT High-intensity interval training (HITT) improves VO2 max and overall cardiovascular fitness. This is especially important in sports where short bursts of speed are common, like football, hockey, and short-distance track.   2\. Strength training Getting stronger allows athletes to execute the mechanics of their sport with greater power, so team strength training will have a positive impact on your team's performance.   That doesn't mean your team has to hit the weight room (and typically isn't advised for youth athletes). Bodyweight exercises like push-ups, burpees, and squats — and many more — can all help build strength without putting excess strain on still-developing joints.   3\. Single-limb exercises These exercises help build strength and balance all over while also making any sort of poor form more noticeable and therefore easier to correct. Single-leg step-ups, pistol squats, and side planks help isolate muscle groups and force athletes to focus on the correct form to execute each move.   4\. Core strengthening Core strength is critical across all sports, but is often left on the sidelines in favour of skill-specific drills. Including core training in your regular practice sessions will help your athletes improve their mechanics, balance, and recovery after contact with other players.   5\. Recovery workouts Constant hard training leaves athletes prone to injuries. Allowing athletes the opportunity to allow their bodies to recover from the intense physical strain gives their minds and muscles time to heal.   That doesn't mean not moving altogether. Active recovery workouts like mindful walks or yoga sessions keep your athletes moving without the intense strain of regular practices.   **Conclusion** Training to win requires more than just hammering sport-specific skills. You need to structure your practices more holistically. The workouts outlined above will aid your team's performance in competition.   What's your favourite workout? Tell us on Twitter (@tournkeyapp) and we'll share the best workouts.   [![New call-to-action](https://no-cache.hubspot.com/cta/default/2941629/51e38d32-36aa-49df-89fd-73e7500d3a73.png)](https://cta-redirect.hubspot.com/cta/redirect/2941629/51e38d32-36aa-49df-89fd-73e7500d3a73) - [Teams](https://blog.tournkey.com/tag/teams) 0 ![Tournkey Team](https://blog.tournkey.com/hubfs/Tournkey/ICON-COLOR-A.png) [Tournkey Team](https://blog.tournkey.com/author/tournkey-team) The Tournkey Event Ecosystem is a powerful series of tools designed to elevate your event’s profile while improving your event’s productivity and participant experience. - - - [![](https://blog.tournkey.com/hubfs/Young%20strong%20girl%20doing%20push-ups%20na%20kettlebells.jpeg)](https://blog.tournkey.com/symptoms-of-overtraining-and-how-to-prevent-it) [previous](https://blog.tournkey.com/symptoms-of-overtraining-and-how-to-prevent-it) ### [Symptoms of Overtraining and How to Prevent It](https://blog.tournkey.com/symptoms-of-overtraining-and-how-to-prevent-it) [![Preparing for a Youth Sports Tournament](https://blog.tournkey.com/hubfs/Untitled%20design%20(13).png)](https://blog.tournkey.com/preparing-for-a-youth-sports-tournament) [next](https://blog.tournkey.com/preparing-for-a-youth-sports-tournament) ### [Preparing for a Youth Sports Tournament](https://blog.tournkey.com/preparing-for-a-youth-sports-tournament) #### Related news ### [Best Practices for Travelling Teams](https://blog.tournkey.com/best-practices-for-travelling-teams) [![](https://blog.tournkey.com/hs-fs/hubfs/Tournkey/ICON-COLOR-A.png?width=35&height=35&length=35&upsize=true&upscale=true&name=ICON-COLOR-A.png)](https://blog.tournkey.com/author/tournkey-team) [Tournkey Team](https://blog.tournkey.com/author/tournkey-team) October 28 2022 [Hotels](https://blog.tournkey.com/tag/hotels) ### [Top Team Management Tools for Youth Sports Teams](https://blog.tournkey.com/top-team-management-tools-for-youth-sports-teams) [![](https://blog.tournkey.com/hs-fs/hubfs/Tournkey/ICON-COLOR-A.png?width=35&height=35&length=35&upsize=true&upscale=true&name=ICON-COLOR-A.png)](https://blog.tournkey.com/author/tournkey-team) [Tournkey Team](https://blog.tournkey.com/author/tournkey-team) January 16 2026 [Software](https://blog.tournkey.com/tag/software) ### [How to Measure Team Success](https://blog.tournkey.com/how-to-measure-team-success) [![](https://blog.tournkey.com/hs-fs/hubfs/Tournkey/ICON-COLOR-A.png?width=35&height=35&length=35&upsize=true&upscale=true&name=ICON-COLOR-A.png)](https://blog.tournkey.com/author/tournkey-team) [Tournkey Team](https://blog.tournkey.com/author/tournkey-team) November 11 2022 [Teams](https://blog.tournkey.com/tag/teams) ![](https://blog.tournkey.com/hs-fs/hubfs/New%20Tournkey%20Icons%20-%20Gradient_ORGS%201%20copy%2028.png?width=3845&height=843&name=New%20Tournkey%20Icons%20-%20Gradient_ORGS%201%20copy%2028.png) - Menu Item 1 - Sub-menu Item 1 - Another Item - Sub-menu Item 2 - Menu Item 2 - Yet Another Item - Menu Item 3 - Menu Item 4 [Follow us on Facebook](https://www.facebook.com) [Follow us on LinkedIn](https://www.linkedin.com) [Follow us on Twitter](https://www.twitter.com) [Follow us on Instagram](https://www.instagram.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Tournkey Team", "url" : "https://blog.tournkey.com/author/tournkey-team" }, "dateModified" : "2022-12-09T18:23:52.889Z", "datePublished" : "2022-12-09T16:37:00.000Z", "headline" : "5 Workouts Your Team Should be Doing for Better Performance", "image" : [ "https://blog.tournkey.com/hubfs/Untitled%20(1900%20%C3%97%20600%20px)%20(1).png" ], "mainEntityOfPage" : { "@id" : "https://blog.tournkey.com/5-workouts-your-team-should-be-doing-for-better-performance-1", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.tournkey.com/hubfs/New%20Tournkey%20Icons%20-%20Gradient_ORGS%201%20copy%2028.png" }, "name" : "Tournkey" } } ```