Why Strength and Conditioning?

Strength & Conditioning and Speed & Agility Training programs have been proven to decrease sports-related injuries and improve athletes’ performance. During our high school years we weren’t able to have the opportunity to participate in such programs. We truly believe that with specialized exercise prescriptions, athletes at the high school level can develop their individual skills and improve their performance as a team overall. Most importantly, we believe that it’s not the amount of weight lifted but the proper techniques associated with each exercise respectively. We have no doubt that through hard work and dedication each athlete will reach their maximum potential. Lastly, Strength and Conditioning will not only discipline the athletes but give them confidence as an individual but most importantly as a team.

Stretching

The majority of the stretching aspect will be done with foam rollers. Foam rollers are commonly used for balance and stability training but most importantly for myofascial release or soft tissue therapy. When stretching with foam rollers, muscles become relaxed before exercise, creating a better range of motion which allows the athletes to move more freely during training causing them to get the most out of every exercise

Foot Speed/ Foot Work

Directly after warm-up our program will go into a different foot speed/foot work drill each day to improve overall foot speed, foot coordination, and get the athletes warmed up even more before our staff begins to open up the athlete into bigger range of motion drills.

Plyometrics/Speed Work/Resistance Training/ Agility and Change of Direction

After the athletes are properly warmed up the next section of the program will focus on a variety of sports specific movements. Plyometrics consist of explosive vertical, lateral, and linear movements such as broad jumps, box jumps, bounding, jumping, and hopping. These exercises are vital for improving an athletes’ explosiveness, vertical jump, and broad jump. Speed Work will consist of proper form and running mechanics. Most athletes have never been taught to run properly. Proper form work alone can dramatically increase an athletes speed and decrease risk of injury associated with bad running biomechanics. Resistance training is important when trying to improve an athletes’ speed and strength. Our well trained staff uses a variety of resistance training techniques that are all important to the athletes’ overall performance on their field of endeavor. Most sports rely heavily on agility and change of direction. Our staff will teach the athletes to properly change direction to decrease risk of injury as well increase on the field performance. Agility and Change of Direction Drills will also be performed regularly such as cone drills, sports specific drills, crossover drills, and more to improve the athletes’ overall agility

Lifting

The lift will be performed after proper warm-up, plyometrics, agility, and resistance training is completed. Conditioning will be performed after the lift for optimal results. The lifts will be total body, well balanced workouts with more emphasis given to more important sports specific lifts. Olympic/Explosive lifts will be performed at the start of the lift and will be a huge component of the athletes’ success. Emphasis will be on teaching proper form for Olympic lifts and increasing power output that can translate to the athletes’ sport. The lift will also put high focus on both single and two-leg strength exercises.. Athletes are on 1 leg and 2 legs at different times in their sports, our staff feels it’s important to train both ways. A high priority is also put on core strength and stability, an aspect that is often pushed aside and untreated by local high schools and athletes. Attention to all muscles and body parts used in all sports will be assessed into the workouts to provide optimum results for performance and the decrease chance of injury to our athletes.

We truly believe that with specialized exercise prescriptions, athletes at the high school level can develop their individual skills and improve their performance as a team overall. Strength and Conditioning will not only discipline the athletes but give them confidence as individuals, but most importantly as a team. We guarantee that through hard work and dedication each athlete will reach their maximum potential and be fully prepared for the start of their season

Total Performance Program

This program is a great blend of all the important aspects an athlete needs to succeed.

The workout is 60 minutes:
Active dynamic warm-up
Ladders
Cone drills
Hurdles
Plyometric Boxes
Proper Running Mechanics
Body weight exercises
Core strength exercises
High Intensity Machines
Assault runner
Assault bikes
Assault rowers,
Skiing machine
Stop/Start Drills
Olympic lifts
free weights
increasing overall body strength
core strength various forms of conditioning

Combine Training for Youth/High School Football Athletes

Combine training for football with laser timers
40 yard dash (10 & 20 yard split)
5-10-5
L-drill
Broad jump
Vertical

Eric Dickson 2010 Combine Numbers

2010 pro day
4.47-4.53
4.08-4.12
6.73
10’2
40 inches
225 21 times