Strength and Conditioning is an evidence-based method and the easiest form of practical application to enhance performance. It is a way to improve movement fluidity, strength and power performance, translation of training to performance. It uses methods like plyometrics, speed, agility, mobility, core training, endurance, weight lifting. With our policy to continuously upgrade into a better version of ourselves, we have added stick mobility and animal flow as two more methods to train. The benefits of this strengthening and conditioning methods differ from individual to individual depending upon their abilities and goal, but in the long run, would benefit in not only sports but everyday life, performance, movement, and quality of life.