Sports require balance, stabilization, strength and power. We will train and enhance these qualities by the utilization of ground based movements, which are simply any movement where the athlete is in contact with the ground. These will increase the preparedness of each athlete in their respective sport.

Athletes in sport will move in all three planes of motion. Therefore, they must be trained in all three planes of motion in order to stabilize and produce force. Athletes will train frontal (side to side), sagittal (front to back), and transverse (rotational) in the strength and conditioning program.

Utilizing multi-joint exercises will provide the greatest training effect for the athlete. These compound movements, such as the squat, power clean and deadlift will be staples of the program design. Such exercises will utilize the greatest amount of muscle mass and therefore be the foundation of the program.

The posterior chain consists of the muscles on the backside of the body, namely the lower back, glutes, and hamstrings. These muscles are an essential link to performance enhancement and the reduction of injuries. A strong and powerful posterior chain will increase the ability to generate power and strength in an athlete.

Thorough and comprehensive programming of the core will be our goal. Focus will be on training movements and not individual muscles in this area. The core makes up the entire area between the chest and knees. A weak or underdeveloped core will be an in-effective one. A properly trained core will help display strength and power in an athlete.

Through constant evaluation by our coaching staff, we will determine areas of concern for each athlete. The evaluation will expose any potential issues in strength, balance, mobility, and flexibility. From here, each athlete may be prescribed individual work to help to reduce the chance of injury.

An essential link between the weight room and the playing field is speed and agility training. It is taking what the athlete has developed through training in the weight room and links it to sport. Speed and agility are a crucial component to the training program that will be emphasized.

The training program will create positive and success oriented relationships with other student athletes. This will be accomplished through various training and motivational strategies.

The ability to produce force is that which sets one athlete apart from the next. This is an essential quality to an individual' performance in sport. We will emphasize the rate of force development, or explosive training, in all movements, especially through triple extension (ankle, knee, and hip) based movements.