Athletes accelerate, decelerate, and change direction by applying force with the feet against the ground. We select exercises and drills that resemble these movements when training such as the squat, clean, and box jump. The greater the force you can apply to against the ground the faster you will be able to run, change direction or stop.
2-Triple Joint Movements
Triple joint movements improve speed, agility, coordination, and your ability to initiate explosive movements. This will improve your athleticism and reduce the risk of injury.
3-Three Planes of Motion
Sports require movements in all planes at once. ( forward – backward, side – side, and up – down ) In strength training only free weights allow movements in these three planes. Free weight training makes the transition of strength and power movements to sports related skills easier, while also reducing your risk of injury.
4-Progressive Overload
Manipulating loads and repetitions has a crucial impact on maximizing performance and minimizing injuries. Intensity and volume are the key factors used in continually increasing progressive overload. The use of heavier weights increases the intensity, while increasing the number of repetitions increases volume. Increasing weights and using low reps develops strength and power, while increasing repetitions and using lighter weights increases muscular endurance.
5-Train Explosively To Be Explosive
An athlete must train to meet the demands of their sports. The characteristics of sports are; sports are explosive, ground based activities. In order to meet these demands training must reflect these demands.
6-Train Appropriate Systems
To improve performance in your sport effective conditioning must occur at the same intensity and duration that will be required in competition to ensure proper development of the energy system that will be used in competition.
7-INTENSITY
Each athlete must take responsibility for their performance. Going through the motions accomplishes nothing! To truly improve performance and reduce risk of injury we must approach each session with competition like intensity and focus. Only you can make the decision to become a CHAMPION! Dreamers dream of being champions, Champions prepare to be Champions!
