According to the literature to date, it appears that you should order exercises based on your current strengths and weaknesses , which muscle group you are prioritizing that day, and how important the exercises are to you and your goals. The most important exercise(s) should be done first in the session. Consequently, larger muscle groups don’t have to be trained before smaller ones. For example, you might choose to target smaller muscle groups first, if their development is lagging. Trainees get superior results for the exercises which are done early in a session.
An often neglected integral part of optimal sports performance, balance and footwork training offers the collateral benefit of reducing injury potential, while helping the athlete to evenly distribute his/her center of gravity to remain upright as well as his/her footwork during different game time circumstances, resulting in a more stable body that help an athlete achieve better coordination, increased agility, proper balance, adequate reaction time and proprioception, to become faster, efficient, more powerful, but most importantly, less prone to injury. Our tailored programs include drills, exercises and training that are specifically designed to fulfill your needs, defined to your sport and position.