Core
The goal of core training is to work the area that supports your trunk and spine (stomach, lower back and hips). Core stability training is essential to sports performance and injury prevention. The body's core muscles are the powerhouse or weak link of every athlete. The core is the first set of muscles activated in any athletic movement.
Flexibility
Proper flexibilty and warm-up prepares the athlete effectively before training and competition to prevent injury and to maximize performance.
Flexibility and warm-up is the biggest limiting factor in athletes ability to generate power and you need power to produce speed.
Stretching is unpleasant to most but is absolutely necessary.
