When weight training, you can develop great tension in the muscle to overcome the resistance. However, for quickness, you do not have enough time to generate the muscular force needed for a quick movement. You need the eccentric contraction to develop prior tension in the muscle and then use the energy that’s created in the concentric (overcoming resistance) phase of the action. As a result, you can start movement quickly. You can develop greater eccentric strength in weight training by doing exercises such as the squat by going very slowly on the down phase. However, to get a sufficiently strong contraction, you must use heavier than normal weights as you lower the body. Understand that the eccentric contraction can be up to 50 percent stronger than the concentric. Thus, it becomes extremely difficult to do eccentrics if you are training by yourself. You need two assistants to load the bar for your descent and then take the extra weights off so that you can then rise up without difficulty. If training by yourself, you should do the delay squat. Use approximately 40-50 percent of the usual weight used in the squat. When you are accustomed to this exercise, you can use up to 60-70 percent of your usual training weight. To begin, very slowly lower your body for a count of four, approximately four inches in about four seconds. Then stop and hold the position for up to four seconds. Then again, very slowly lower your body for a count of four and then stop and hold for another count of four. Do this 3-4 times and then rise up quickly after the last hold for four seconds. Then pause momentarily and repeat. If you find your legs shaking on any repetitions, stop immediately. This indicates that your legs cannot take anymore stress. This is not an easy exercise. It is extremely difficult when done correctly. This is also why it should be done at the end of your workout and not earlier. Do no more than 10 repetitions which should be sufficient to completely fatigue the muscles. Most players, when first doing this exercise, should do only 3-4 repetitions and then see how they experience the exercise, especially on the following day. Then gradually increase the number of repetitions up to 10 and then increase the weight that you can handle. This exercise should be included in your workouts at the end of your general physical preparation phase and as you move into the specialized period of training.