If you want to be the best, you need to train like the best. Here is a link to a great self-help article on the strength and flexibility exercises that Olympians use. In trying to understand these exercises, I did an image search so that you can see what the article is trying to describe.
Carrie Gaerte is a physical therapist and athletic trainer for USA Gymnastics, and she recommends the seated spinal stretch, the reclined half-pigeon and the achilles extension.
Water polo athletes, Kami Craig, Courtney Mathewson and KK Clark build their strength and endurance with these routines: the leveled plank, the dumbbell step up, and the step jump.
The coach of gold-medal winning wrestler, Helen Maroulis, recommends push ups, the dumbbell row and the pause squat in Maroulis’ training regimen.
Go on. Get crackin’!