<p>The best preparation for something is doing that something. Practice does make [almost] perfect. You have to run, so run. You have to do push-ups and sit-ups, so work on those. You have to do pull-ups, shuttle runs, and basketball tosses, so practice them.</p>
<p>Try joining track or cross-country -- great bases for running endurance and speed. Wrestling and swimming also help endurance and strength. Really work on pull-ups. You can do an ab workout every morning after you wake up, at practice, and once before bed (So if you only do 100 sit-ups in each setting, that makes 300 a day. Of course, you're going to do push-ups with those too, so that makes 300 push-ups too. Increase as needed.). Trust me on that. My coach got me hooked on ab workouts a long time ago, and now I don't regret it.</p>
<p>If you're looking for specifics, check out Stew Smith on Google.
USNA Summer Seminar Work-out
<a href="http://www.stewsmith.com/linkpages/usnasummerseminar.htm%5B/url%5D">http://www.stewsmith.com/linkpages/usnasummerseminar.htm</a></p>
<p>List of Articles
<a href="http://www.military.com/NewContent/0,13190,Smith_Index,00.html%5B/url%5D">http://www.military.com/NewContent/0,13190,Smith_Index,00.html</a></p>
<p>The Best 20-minute workouts:
<a href="http://www.military.com/NewContent/0,13190,Smith_040123,00.html%5B/url%5D">http://www.military.com/NewContent/0,13190,Smith_040123,00.html</a></p>