Repeat in a straddle position. To strengthen your arms, use 8 or 10-lb. To strengthen your hip flexors, sit in a straddle and place your hands in the middle in front of you. Lift one or both feet off the ground, keeping your legs straight. Make small circles backward.
Endurance is the third part of the triangle.
In order to have maximum spirit and energy throughout the entire game, you need to work on your endurance. While many people try all sorts of fancy exercises to build endurance, I believe nothing beats jogging. Take a healthy run every day, or every other day. One thing you want to avoid is dieting heavily. If you eat well-balanced meals and work out consistently, I guarantee the pounds will melt off.