This results in strains, sprains, and other injuries you spend the rest of the week recovering from. Let's use baseball as an example. Baseball, like any activity, emphasizes certain actions over others. Baseball players utilize muscles which rotate the hips, lower back and trunk. There's also quite a bit of shoulder flexion, extension and rotation.
Explosive power is used when throwing, swinging a bat, or sprinting to first base.
Once you recognize the actions a particular sport demands, you can tailor your training to match those actions. With baseball, you'd place emphasis on weight training exercises for the shoulder, lower back, arms and hips. Give yourself a 1-2 minute rest period between sets, and allow at least 48 hours of rest before you work any muscle group again. If you run or jog, incorporating periodic sprints, either outdoors or on a treadmill, will help with base and field running. Such interval training can be performed 1-2 days a week.