The purpose if this report is to assist athletes of all levels, by providing them with exercises they can perform to increase their speed and strength, as well as proper nutrition ideas to fuel the body. There are many athletes who desire to enhance their ability, but are unsure of which exercises will be most effective for their goals. There are numerous exercises that can be performed, such as weight lifting, cardiovascular exercises, plyometric, and resistance training to name a few.  There are many others, but choosing the right workout for their specific sport can make a great difference in an athlete’s game.