Getting your player ready...
Squats (body weight or leg press machine)
Seated row machine
Chest press (machine; progress to free weights), or push-ups (body weight)
Overhead shoulder press (machine, progress to free weights)
Abdominal crunches (body weight)
Prone back extension (body weight)
Cool-down
Fifteen minutes of static stretching for the whole body with deep breathing
Stretch
Hamstrings, quadriceps, hip flexors, pectoralis (chest), back and triceps
Source: American College of Sports Medicine, “Guidelines for Exercise Testing and Prescription,” Lippincott, Williams, & Wilkins, 2000
