To ensure peak performance as he becomes older, Derek Jeter enlists the help of Jason Riley, C.S.C.S., director of performance at the Athlete's Compound in Tampa. The overarching principles (below) are simple, but adopt them yourself and you'll not only stay in the game, you'll play it better than ever.
1. Always do your prep work
Before each training session, Jeter performs a thorough warmup that emphasizes dynamic stretches -- a.k.a. calisthenics. The benefit: Researchers at the United States Military Academy found that this approach helps you sprint faster, jump higher, and throw harder immediately afterward. For a quick routine, simply do 30 seconds each of jumping jacks, arm circles, pushups, lunges, and body-weight squats.
2. Balance your workout
Jeter does a similar number of sets for exercises that require pushing (squats, lunges, presses) and ones that call for pulling (deadlifts, rows, pullups). This not only helps prevent the muscle imbalances that can lead to injuries, it also helps him build a symmetrical physique.
3. Sprint, jump, skip
On days between weight workouts, Jeter does a series of drills designed to improve his conditioning, speed, and agility. And for good reason: Running and bounding train your fast-twitch muscles. These are the fibers that are most important for sports, and they're also the ones you lose the fastest as you age. Playing sports such as basketball and racquetball regularly will help you keep your muscle for the long run.
