Train for your sport!

If you are in a specific sport, then you need to train for that sport. I am not saying that you cannot cross-train, but you should do specific activities that will mimic the movements you will be doing when performing that activity. In addition, you should also replicate those movements, but find ways to stretch those muscles that create that. Having flexibility and muscle tone is very crucial because if these are rapid movements, that last thing you want to do is strain or sprain a muscle or ligament. The best advice would be to talk with your strength and conditioning coach or professional trainer and what moves you can be replicating in the gym, and which stretching exercises you should be doing too.

Thanks,
Portland Oregon Fitness