Most of the times it might be recommended to an individual to drain out all present calories from the body and then began with an all new diet and exercise system. This may sound too scary but can be helpful for many people. Also, during exercise, the intake of fluids is highly recommended by most trainers and nutritionists. Since the exercises leading to athletic stamina consume a lot of energy, one must ensure at least 16 to 28 ounces of fluid per hour. 30 to 34 ounces help a lot more in enhancing performance though. Lack of optimal hydration when participating in sport can effect physical and mental performance, especially if the exercise is sustained over a period of time. Its very necessary for sports players and runners to drink water containing electrolytes to rehydrate. Sodium is an electrolyte that in particular is decreased during sustained exercise, therefore fluids with electrolytes in can be really effective. An easy way to test hydration levels is the urine test. You can monitor this by urine frequency, volume, colour or all three. If you are well hydrated trips to the toilet should be frequent and urine should be clear in colour.
Warm-up and cool downs are more apparent in elite performance. The warm up should act as a mobilizer and pulse raiser. Again, mobilise the muscles that are going to be used within your chosen sport and perform movements that replicate your sport. The cool down should bring the heart rate down, and it's worth performing some typical stretches but driving movement with the hips and arms to stretch the muscles in three planes. For example perform a typical hip flexor stretch but drive your arms in the Sagital plane (forward and back), the frontal plane (side to side) and the transverse plane (twisting/rotating).
You must also some hopping (1 leg), or jopping (2 legs to 1 leg or 1 leg to 2 legs). With this exercise there are so many variables you can change to hit your fitness components that you've identified. For example you could do 1 min hopping for as many sets as you desire, to improve endurance or hop with weight to improve strength and power. This idea can be applied for whatever movement or sport you are training for. You can also use any equipment to make it specific to the sport. For example you might want to improve your tennis back hand so you could perform the movement in different foot positions whilst holding a racquet, or weight.