Training will focus on:

  • Performance preparation: mobilize, activate and integrate
  • Power and agility drills to build explosive strength
  • Developmentally appropriate strength and speed training exercises
  • Sprint, cut and jump techniques
  • Precise exercise instruction to enhance performance and prevent injuries

Our program will be broken into 3 week phases with 1 recovery week. Each phase will have its own goals, challenges and purpose, and will consist of 15-20 sessions. The sessions will have 10 essential components. Each session will build on the next in terms of learning new movements, strengthening key muscle groups and enhancing overall conditioning (work capacity). 

Session Components:

1. Soft Tissue Prep

  • Foam roller, massage ball, etc
  • Bring more blood flow to targeted muscles
  • Increase O2 and nutrients 
  • Warms tissue and loosen knots, adhesions and allow muscle to function better
  • Also important for injury prevention

2. General Movement Warm Up

  • Locomotor patterns, lunge matrixes, step sequences
  • Move the body in all three planes of motion
  • Increase body temperature
  • Sneak in sprint/ athletic biomechanics work as well (arm swing, knee drive, jumping, landing)

3. Mobility 

  • Move through all planes of movement and explore new ranges of motion
  • Control movement and take muscles and joints through smooth coordinated patterns
  • Practice the main movements for that day (squat, hinge, push, pull etc)

4. Activation

  • Specific exercises for the shoulders, hips, core depending on focus for that day
  • Make sure certain muscle groups are ready to handle speed and load
  • Examples: mini bands, bridge, planks, core exercise

5. Skill & Power

  • Depends on that days focus
  • Throws, slams pushes, sprint technique (upper body)
  • Jumps, hops, hurdles, explosive lifts (lower body)
  • 40 total reps
  • Teaches athletes how to use their strength in an athletic (functional way)
  • Builds the “burst”

6. Strength

  • Leads to healthy, athletic weight gain that will help athletes physically dominate their opponent 
  • Upper, lower, max effort and dynamic (speed)
  • Dynamic – learn how to move with speed, how to push into the ground and become explosive
  • Max Effort – neuromuscular coordination – stimulate more muscle and growth
  • Age appropriate – 14 and under will focus most on learning perfect exercise technique
  • High school groups will focus on perfect technique and use weight once they can demonstrate movement excellence
  • Same exercises that NCAA Div 1 and professional athletes use

7. Accessory muscle building work

  • Exercise that help build muscle
  • Emphasize hypertrophy work 
  • Increase muscle mass, weight gain, confidence and resiliency 
  • Very important in building a balanced, hard-to-injure body

8. Core

  • Target core muscles in a three movement planes
  • Multiple body positions (prone, supine, kneeling, standing, walking)
  • Teaches athletes how to create a ton of stability 
  • Key in having great balance and integral to explosive change of direction

9. Conditioning

  • Athletes will have the capacity to perform well beyond the last whistle 
  • Energy System Development (ESD)
  • Low, moderate, high
  • Focus on High intensity, biggest missing piece in most athletes programs
  • Play competitive speed games 

10. Cool Down

  • Stretch
  • Diaphragmatic Breathing – calm down the central nervous system
  • Allows body to relax and starts recovery process