Getting enough sleep must also be a priority. Before, during and after exercise athletes must understand what needs to be done nutritionally to support an anabolic environment. Nutrition and Recovery: No training program can be successful without a commitment to good nutrition and adequate rest. Intensity techniques, team competitions, and non-traditional workouts are included to continue to motivate and develop each athlete. In any program it is important to provide variety to continue to challenge and engage the student athletes. Through our off-season training we put athletes in competitive situations to improve upon their ability to handle stress in adverse conditions. All athletes are screened when they come onto campus and each sport completes strength, speed, conditioning, agility, and power tests specific to their sport.Ĭompetition and Variety: Competitive drive and mental readiness are two of the most important factors when it comes to on the court, field, pool, or track success.
Both linear (straight ahead) and lateral (change of direction and lateral movement) will be emphasized in training.įunctional Testing: We use multiple tests to gauge progress and pre-screen athletes over the course of the year. Speed and agility training links the work done in the weight room onto the field or court. Each athlete will go through comprehensive work capacity training during the off-season and as the season approaches it will become more specific to meet the energy system demands of the sport. Speed, and power are extremely important for success on the field or court however the ability to repeat and sustain a high level of intensity over the course of practice and games is what matters most. Issues in mobility and stability will be addressed through strength training through a complete range of motion, corrective exercises, and interventions from the movement screen individually, and globally based on the sport. Joint Stability refers to the muscles that assist in controlling movement. Joint Mobility refers to the muscles ability to contract and relax around the joint to allow fluid movement. Mobility, Stability Training: Optimal performance qualities cannot be reached without adequate joint mobility and stability. Each movement category has multiple exercise variations allowing us to choose exercises for each athlete depending on their experience, injury history, and body structure. Movement Pattern Training: The majority of the work we do in the weight room is going to be made up of multiple joint ground based movements. Over the course of the athlete's career they will be progressively exposed to greater volume and intensity to increase performance.
Overload and Progression The overload principle states that body system adaptation fails to occur without an overloading stimulus. This allows us to individualize training and gives athletes the opportunity to develop strength safely and effectively. Percentage Based Training: All athletes will train with percentages based off of their own individual numbers. Relative Strength: Our goal with each athlete is to improve upon total body strength with the emphasis on developing strength relative to their body mass. Training explosively, using ground-based, multiple joint movements allow faster twitch motor units to be recruited and in return improves performance potential. There are two types of motor units- fast twitch and slow twitch- each vary greatly in their ability to generate force. Power production is the result of motor unit recruitment. Therefore, integrated movements should be trained, not individual muscles, if the goal is to maximize function and performance.Įxplosive Training: The ability to generate force rapidly is crucial. Running, jumping, tackling, and throwing all require multiple joint actions timed in the proper neuromuscular recruitment pattern. No single body part works in isolation, the body works synergistically (with muscles, joints and proprioceptors all working in an integrated fashion) to produce complex movements.
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