Use side planks to strengthen your deep core muscles. Core strength is always important but especially late in the game when you are tired....weak cores make for weak, slower athletes---and losing teams!
--Lie sideways on your left side.
--Raise your body, resting on your forearm and side of foot. Keep your right leg on top of the left leg. Keep your body stiff and brace your torso (as if taking a punch). Keep your head in line with your torso (don't let your head drop or jut out).
--Hold for the required count. Relax and repeat again. Do all repetitions on one side and then switch to the other side.
You can do exercises like planks, side planks, bridges and cobras up to 4 times a week. They will make you a stronger, more powerful athlete!