Cross country runners spend most of their training time running, and that's how it should be.

Softball is fast. The bases are close, the ball gets on hitters quickly and fielders have to react in an instant. Players who generate power through the swing and move explosively stand out. Here's what softball players need to train.

Wrestling is one of the most physically demanding sports there is. Matches are short, but every second involves pushing, pulling, lifting and scrambling against an opponent who's doing the same.

Golf may not look like a power sport, but the swing is one of the fastest movements in sport.

Ice hockey is played in short, all-out shifts: skate hard, battle, change, recover, repeat. Off-ice training builds the strength and power behind every stride and helps players stay healthy through a long season.

Baseball is a game of explosive moments: a swing, a throw, a sprint to first, a first step on a ground ball.

Volleyball is a jumping sport. Hitters and blockers can jump many times in a match, and every jump ends with a landing.

Track rewards the purest version of athleticism: running fast, jumping far and high, and producing power. Strength and speed training away from the track can help athletes in almost every event.

Field hockey is fast, technical and physically unusual: players spend much of the game in a low, bent-over position while sprinting, cutting and controlling a ball with a stick.

Basketball asks athletes to jump, land, cut, defend and sprint the floor, over and over, often on hard surfaces and through long seasons. The players who stand out are explosive and quick, and they stay healthy.

Soccer looks like a running sport, but the moments that decide games are explosive: the sprint to a through ball, the cut past a defender, the jump for a header. Players need to repeat those efforts across a full match.

Football is a game of short, all-out efforts: a few seconds of maximal power, then a rest, then again.

Boys' lacrosse combines the speed of soccer, the hand skills of hockey and the contact of football. Players need to sprint, cut, shoot hard and take a hit, often in the same possession.

Girls' lacrosse is one of the fastest games on grass or turf. It rewards players who can accelerate past a defender, stop on a dime, and still have the legs to sprint back in transition.