Cross training is a way to prevent sports injuries in children. Both aerobic exercise and activities that pomote muscle and bone strength are recommended for children. For younger children, organized sports may not provide enough activity for them, so they should be encouraged to pair weekly practices and games with personal fitness activities like walking, dancing, hiking, etc. 

According to the LA Times the top five most popular youth sports in the country are basketball, soccer, baseball/softball, lacross, and tennis.

• Basketball players are encouraged to look into full body strength training as well as improving their speed and agility during their off season. Sports like track and field, tennis, or activities like lifting weights or barefoot walking could all be helpful.
• Soccer players sould look into other sports that require endurance and improve one’s agility and hand-eye coordination. Lacross, basketball, tennis, and track rank among the more common recommendations. 
• Baseball and softball players need to avoid overuse injuries particularly in their joints like the shoulder and elbow. Off season sports and activities should focus on flexibility, speed/agility, and strength to optimize performance. Activities like yoga, weight lifting, and sports like track and field could improve necessary skills.
• Lacross players can improve their skills with complimentary sports like basketball, ice hockey, soccer, or football which all have similar offensive and defensive strategies. 
• Tennis players are susceptible to sprains and tendonitis in the shoulder and knees, so it is important to rest those areas while keeping in shape in the off season. Low impact exercises that focus on flexibility, strength, and endurance like yoga, cycling, swimming, and strength training are all good options.

Athletic adults should also look into sports pairing to avoid injury and keep their activities varied for best performance. MyMACWellness.com 

Cross training for runners: full body strength training, diverse aerobic training like swimming or cycling, 

Cross training for cycling: both aerobic exercise (like running and swimming) and anaerobic exercise (like HIIT training and weightlifting) can improve strength and endurance. Other exercises like yoga can improve flexibility and core strength.