Sports Conditioning

Sports-Specific Strength Development Required for Sports/Events (Short List):

Baseball-Throwing power, acceleration power.

Basketball-Takeoff power, power-endurance, acceleration power, deceleration power.

Boxing-Power-endurance, reactive power, medium/long.

Diving-Takeoff Power, reactive power.

Ice Hockey-Acceleration power, deceleration power, power-endurance.

Rugby-Acceleration power, starting power, M-E medium.

Tennis-Power endurance, reactive power, acceleration power, , deceleration power.

Endurance...Strength...Speed...Agility

...are achieved through a consistent regiment of pre, post and in-season conditioning

Go ALL THE WAY next season, WOW the college scouts, take your game to the next level! Learn what exercises will make you much better on the ice, improve your stamina, endurance, strength, speed and CONFIDENCE!

Whether its Track, Volleyball, Basketball, Ice Hockey, Baseball, Football, Lacrosse, Golf or Tennis, Everyone needs to focus on conditioning off the court, ice, track, course or field.

To ensure adaptation and prevent injury, any athletic strength training program

should abide by these 5 Rules:

1. Develop Joint Flexibility- good joint flexibility in the knees, hip and ankles especially will prevent stress, strain and pain in your joints. Starting with athletes in early adolescence is very important.

2. Develop Tendon Strength-Muscular strength improves faster than tendon and ligament strength. Anatomical adoption will help tendons and ligaments to grow strong. Vigorous strength training can injure tendons and ligament without the use of anatomical adoption.

3. Develop Core Strength- Poorly developed abdominal and low back muscles causes weak support for the rest of your body. Having weak core will limit the athletes ability to reach optimum performance. It is also very important to prevent injury in your low back as well as the rest of your body.

4. Develop the Stabilizers- Strong stabilizer muscles help the prime movers to work better. If you have under-develops stabilizer muscles, while under stress, the stabilizers will spasm, causing the prime movers to strain, lessening the athletic effectiveness. Time should be taken aside during the transition and preparatory periods and especially the anatomical adoption phase fro stabilizer training. Core muscles, rotators and stabilizers should be developed using long-term progression.

5. Train Movements, Not Individual Muscles- The purpose in strength training for sports is to simulate sport skills. When athletes train a movement, the muscles are integrated and strengthened to perform the movement with more power. That's why its important to not only train with weights, but also incorporate medicine balls, rubber cords, balance balls, Plyometrics equipment and shots. These instruments will allow athletes to initiate skills more easily.