I see far too many people in the clinic with injuries that boil down to getting this order wrong. You need sufficient basic strength to control the movement of whatever the activity you choose to engage in. This strength can then be relied on during endurance work to ensure all joints are being supported sufficiently. Following this we progress onto sports specific work. The specific stuff is the icing on the cake, this is built on a solid base of strength and endurance.

Put simply to reduce the chances of injury and increase your chances of success, you’ve gotta put the work in. This starts with correct fundamental movement, don’t load a squat until you can do it correctly.