Warm Up and Cool DownShould prepare athletes to move, can improve performance, and lessen the risk of injury. General warm up is 5 - 10 minutes of slow activity.

Specific warm up 8 to 12 minutes.  Will include dynamic stretches and specific movement to the sport.  Will mimic the skills to be performed.Cool down brings the heart rate down and enters the sport specific flexibility exercises.  Stretching should be done within 5 to 10 minutes of end of exercise.

Stretching• Muscle should be warm• Within 5-10 minutes of

exercise

• Static- Hold at MILD discomfort Hold time- 30 seconds

• Dynamic- should mimic the movement of the specific sport.

• Dynamic- controlled movements on multiple planes and muscles, increases muscle temperature, strengthens connective tissue and ROM in that specific sport

Sports specific: Pros/ Cons of Flexibility• Too much flexibility puts

athletes out of ROM & increases injury risk 

Not enough causes an imbalance of flexibility and increases risk of injury

Flexibility The goal is to increase the range of motion around a joint. Two types of flexibility: static and dynamic. 

Static is ROM when passive

Dynamic is ROM during active movement requires voluntary muscle action.

Plyometrics

What is Plyometrics?What is Plyometrics?

What are the goals of Plyometrics?What are the goals of

Plyometrics?What are the goals of

Plyometrics?

Agility

Strength Training

Resistance TrainingKeeping it Simple, Prioritized & Organized

Resistance TrainingKeeping it Simple, Prioritized & Organized

Mesocycle is 12 weeks

4 Microcycles (3 weeks each)

Mesocycle is 12 weeks

4 Microcycles (3 weeks each)

Hitting Every Plane of Each Joint

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Legs Upper Body

OFF Legs Upper Body

Active Recovery Pool

OFF

Quadriceps/Glute Dominant

PUSH Hamstring Dominant

PULL

Later Micro’s Power

Later Micro’s Power

Snatch, Clean and Jerk Squat JumpBench Toss, 3-5rm

Hang clean/snatch Push Jerk6-8rms

Overhead Squat Bar Only Push Press

Snatch and Clean Progressions

Back Squat Bench PressMilitary Press, RDL, (10rms)

Daily Chores • Rotator Cuff• Back Extensions • Ankle Mobility • Trunk Flexors• Oblique's

Low Intensity, injury prevention, & stability for performance enhancement

Bibliography

Harris, G. (2000) Pre-season Conditioning for College Basketball Retrieved on April 22, 2011 from http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_74_A_PageName_E_ArticleHarrisPreSeason Mannie, K., Vorkapich, M. (2000). Off-Season And Preseason Strength/Conditioning For Basketball Retrieved on April 22, 2011 from  http://findarticles.com/p/articles/mi_m0FIH/is_3_70/ai_n18610539/pg_3/

Thomas, B., & Earle, R. (2008). Essentials of Strength Training and Conditioning/ National Strength and Conditioning Association (3rd ed.) Champaign: Human Kinetics.