FAU Internship...Final Thoughts and Impressions

     Last Friday was the official last day of my internship with FAU Department of Strength and Conditioning.  It's hard to believe that I have already been here for 18 weeks.  During my 18 weeks as a Strength and Conditioning Intern, I was given the opportunity to work with the student-athletes at FAU.  The primary teams assigned to me included Football, Women's Basketball and Women's Golf.  However, I did have the chance to work with the other teams as needed. Other teams that I worked with on occasion included Softball, Swimming, Baseball, Men's Basketball, and Women's Track.  I was also expected to complete assigned curriculum throughout the semester which was extremely beneficial and educational.  I posted most of these assignments onto this blog throughout the semester. 
     I think it is safe to say that this internship experience has been the most worthwhile educational experience of my college career.  The internship proved to be even more than I had hoped for, thanks to Brian Remington (FAU Associate Head Strength and Conditioning Coach and Internship Coordinator).  Coach Remington went above and beyond to help the interns gain as much as possible during our time here.  He developed a well-organized notebook with  articles, DVDs, and assignments that facilitated our educational experience and helped to better prepare us for working with the athletes.  Anytime I had a question about something he was always willing to take the time to explain something to me, and I usually learned way more than just what I had originally asked.  I'm extremely thankful for this opportunity and I am so glad that I decided to embark on this journey!

Motivation and Mental Toughness

            The first time I truly experienced the effect and role that motivation and mental toughness actually play during training or competition was last semester while I was training for my first half marathon.  I have always been quite active and in good physical condition, but I hated running.  One might ask why I would sign-up for a half marathon if I hated running…and that is a good question.  I signed up for it because I knew I could do it and I hated the fact that running two miles…no let’s be honest here, running one mile kicked my butt.  After four weeks of training, I still had never run more than two miles without walking.  When I came to that realization, along with the realization that if I just kept running I would get to eat dinner much sooner, I decided I wasn’t going to walk anymore.  That particular day was a five mile run and I ran the entire five miles.  Nine weeks later, I ran my first half marathon.  It was this experience that made me realize how much mentality has an effect on performance. 

            From articles that I have read, as well as my own personal experiences, I feel confident that mentality is just as important as physical ability.  Therefore, since obviously physical training is essential to performance, mental toughness must be trained as well.  There are many methods to training mental toughness.  During my time at FAU, I have noticed several techniques used to prepare the athletes mentally.  Team building has been a primary focus with the football team.  The team was divided into twelve teams at the beginning of the semester and each week these teams would be given a challenge in which they had to work together to compete against the other teams.  This taught the guys to work together as a team and it was a way to get them to depend on each other.  When the guys are forced into situations in which they have to depend on each other, it also encourages them to push themselves to the limit so as not to let down their teammates.  In team sports, this mindset is essential to success.  Mentality determines success.  It has been quite a beneficial experience to get to work with the athletes and coaches at FAU.  I have had the chance to witness not only physical strength gains, but I’ve also gotten to see some positive changes in the overall mentality of the team.  Of course, there are still steps to be made but I know they are on the right track.  I hope to see this transfer to the field during this fall 2011 season!

Grip/Neck Training

            Grip training is often overlooked by strength coaches and athletes in their training programs.  However, incorporating grip training into a program can be extremely beneficial to weightlifters as well as athletes.

            There are three types of grip strength.  They are as follows: pinching, crushing and supporting.  Of the three types of grip strength, supporting (Ex. Holding a racket or barbell) is the most commonly used.  However, it is necessary to train all three types for maximum results.  Some coaches argue that grip training is not necessary because many of the common exercises performed already train grip strength.  A few examples include deadlift, pull-ups and shrugs.  The problem with this argument is that without extra grip training, grip strength will not progress rapidly enough to keep up with the other muscles being trained.  This can be seen in the weight room when a lifter is trying to perform a deadlift and the barbell slips out of his hands. 

            Training grip strength can have many benefits.  The athlete/lifter will be able to lift more weight, thus increasing overall strength.  Grip training will improve sports performance.  A prime example of this can be seen in football players.  Grip training has been shown to improve one’s ability to catch and hold onto the football, resulting in less fumbles.  Everyone can benefit from grip training.  Yes, even those lifters who lift only for superficial appearance reasons.  Grip training will increase the size of the forearm which, let’s face it, is the most visible part of one’s upper body on most occasions anyway. 

            Neck training is another essential training element that is often overlooked.  As with the forearm, the neck is another quite visible body part in which its development will distinguish the non-athlete/bodybuilder from the athlete/bodybuilder.  The neck provides protection, enhances posture, and provides support along with the spine.  For those three reasons alone, it should be obvious that this musculature should not be ignored.  In contact sports, such as football, the neck provides stability.  It also provides stability in the weight room during heavy and compounding exercises such as squatting. 

            It is of equal importance to not only realize the benefits of neck training, but also the risks that accompany training the neck.  It is advised to train the neck independently of other exercises in order to devote one’s full attention to the exercises.  If one is fatigued or distracted when training the neck, it could be detrimental.  The position of the cervical spine influences the position of the lumbar spine.  In order to prevent injury in and out of the weight room, one must pay close attention to proper positioning of the neck during exercises. 

References

1. http://www.bodybuilding.com/fun/wotw93.htm
2. http://www.bodybuilding.com/fun/drobson21.htm
3. http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck

Sled Dragging

     Over the course of this semester I have added sled dragging into my training.  When I first started doing it I really didn't know much about it, but I knew my quads, calves, hamstrings, glutes...all of the above would be on fire while I was doing it and I loved it.  I have since read several articles on the benefits of sled dragging and here are a few key points that I have found.
     -Improves GPP (General Physical Preparedness) and Work Capacity
     -Can be a form a Dynamic Training which can enhance explosiveness
     -Great Posterior Chain work
     -Great exercise for Active Recovery
     -Can be used to train pretty much every part of the body with different variations
    Sled dragging is a great training tool for athletes and is easy to implement into a team setting.  It is a very economical training technique as well.  I think sled dragging can be great for anyone.  As already stated, it's great for improving athlete's work capacity and GPP which will enhance their athletic performance and improve their abilities in the weight room as well.  It's also great for anyone just wanting to get into better shape.  Sled dragging is very low-impact and is a combination of strength training and cardio training. 

The Importance of Networking

     I've always been told, "it's not about what you know, but who you know."  As much as I hate this phrase/idea, I must admit that there is quite a bit of truth in it.  In my ideal world, the person who is truly the most qualified for a position would be awarded that position.  However, that is not the case in our world.  I have found this to hold true in many situations, but for the purpose of this blog I will zone in on how it affects the professional field of strength and conditioning.
     In the field of strength and conditioning, one searching for a job is going to be competing against many other applicants who are just as qualified.  When a strength and conditioning position is posted online, there will be thousands of qualified people apply for that position.  When one is competing against such a large number of qualified applicants, there has to be a way to stand out from the others.  One way to accomplish this is through networking.  The more people one has connections to in the field, the greater the chance of securing that highly sought-after job.  Obviously, an employer will be much more likely to higher a qualified applicant whom they know or whom they have a connection to, than a random qualified applicant. 
      As part of this assignment, I took a step in making some networking connections by emailing five different head strength and conditioning coaches.  In the emails, I inquired about characteristics of an ideal graduate assistant.  I hope through those inquiries that I am able to broaden my network, as well as gain some insightful knowledge as I prepare for the next step in my career.

Researching Shakes and Bars for Athletes

As a College Strength and Conditioning Coach, one must consider many factors when choosing which shakes and bars to distribute to their athletes.  These factors can include: price, budget, calories, macronutrient distribution, micronutrients, quality of ingredients, sponsorship opportunities, and relationship with vendors. 

For this assignment, I was given 6 different teams with different supplement budgets.  I was given the task of researching shakes and bars to find the best ones considering all of the previously mentioned factors.  I decided to distribute the following shake and bar to all teams. 

Nature's Best Isopure Smoothie
Nutrition Information:
Calories - 230/serving
     Calories from Fat - 25
Total Fat - 2.5 g
     Sat. Fat - 0 g
     Trans Fat - 0 g
Cholesterol - 5 mg
Sodium - 135 mg
Total Carbohydrate - 21 g
     Dietary Fiber - 3 g
     Sugars - 13 g
Protein - 32 g
Vitamin C - 15%
Calcium - 20%
Iron - 4%

Price - Approximately $40/box of 12 shakes

Nature's Best Isopure Smoothie is made with 100% Whey Protein Isolate and is Lactose free.  It is also a good source of ALA Omega-3 and BCAAs. 

I chose this shake because it has an adequate carb to protein ratio while being relatively low in sugar.  This makes it a sufficient post-workout source of nutrition.  It is made with 100% Whey Protein Isolate which is the most easily absorbed form of protein.  It is a good source of other nutrients such as ALA Omega-3 and BCAAs, which might not otherwise be included in a college athlete's diet.  Also, being priced around $40/box of 12 shakes, it easily fell into all of the pre-set supplement budgets.  The shakes will be distributed after all lifting sessions.

Perfect10 Bars by Gr8 Foods - Rebar
Nutrition Information:
Calories - 164/bar
     Calories from Fat - 94
Total Fat - 10 g
     Sat. Fat - 1 g
     Trans Fat - 0 g
Cholesterol - 0 mg
Sodium - 3 mg
Potassium - 238 mg
Total Carbs - 17 g
     Dietary Fiber - 4 g
     Sugars - 11 g
Protein - 4 g
Vitamin A - 1%
Vitamin C - 4%
Vitamin B6 - 8%
Calcium - 7%
Iron - 7%

Price - $20/box with 12 bars/box

Perfect10 bars are made with a "Perfect" combination of 10 top quality natural ingredients.  3 fruits + 3 nuts + 3 seeds = Perfect10.  They are a natural source of energy, using all raw ingredients and no articial or added sweeteners.  Perfect10 bars are gluten free, lactose and dairy free, and cholesterol free.  They are also a good source of dietary fiber and healthy fats.

I chose the Perfect10 bars because they are a natural source of energy that would be great during games at halftime or on the occasion that an athlete comes to lift without having eaten that day.  They are not substancial sources of protein, however for the previously mentioned situations carbohydrates are the preferred source of energy.  Being priced at $20/box, the Perfect10 bars were also able to fit within the designated budget for all teams.  The bars will be distributed at halftime of games and on an "as needed" basis. 

Plyometrics Article Summary

"Guidelines for the Implementation of Plyometric Training"
Author: Dan A. Pfaff, Louisiana State University

Plyometrics serve as a bridge between strength and power output.  This type of training helps athletes to convert their strength into efficient movement.  Plyometric training is great for athletes of all kinds. 
Key points from the article:
1. Respect the overload principle - adjust volume and intensity values rather than weight
2. Use volume curves in order to prevent injury or overtraining as this is a very demanding type of training
3. Using proper technique is essential
4. Creating a rapid pre-stretch will generate greater force from the resulting contraction
5. Progression = Multi-jumps, Endurance bounding, Depth jumps
6. Highest volumes should occurr at least 6-8 weeks before the competitive phase begins
7. Random use of jump training can be counterproductive and/or lead to injury
8. Train specific to the sport for a higher carryover

I agree with the author that plyometrics are a great training technique for athletes.  I have experienced through my own training the gap between strength and power output.  Finding a way to bridge that gap is essential when developing athletes and plyometric training has proved to be a very effective method for bridging that gap. 

Hip Mobility Article Summaries

“The Importance of Controlled Hip Mobility”

Michael Davis, DPT, ART

Hips can provide coaches with knowledge related to potential injury as well as what they can expect from performance.  The hip joint is a ball and socket joint, meaning it is able to move in all three planes of motion.  It is a bridge point between the lower extremities and the trunk.  Because of the great mobility in a ball and socket joint, such as the hip joint, ligaments are there to control the degree of motions at the hip.  Most people in today’s society spend much of their time each day seated, which causes these ligaments and muscles associated with the hip to shorten over time.  This causes an anterior tilt of the pelvis which in turn causes the lumbar spine to extend.  The lumbar spine then begins to compensate for the lack of hip mobility by becoming more mobile.  The result – low back pain.  The knees and ankles are also affected  by the lack of hip mobility.  Tight hip flexors lead to week gluteals, adductors and hamstrings.  It is essential to include exercises that allow for full hip extension; kettle bell swings are a great example.

 

“How Not to Warm-Up”

Nick Tumminello

If it doesn’t make scientific sense, and it defies common sense, then it must be nonsense.
– Nick Tumminello

Warm-Up Don’t #1 = Scorpion Twist
Reasoning – cause the simultaneous extension and rotation of the spine, causing stress to spinal facet
joints – triggering low back pain
Warm-Up Don’t #2 = Prone Alternating Superman
Reasoning – lower extremities are heavier than upper extremities, which can cause a torque
around the lumbar spine which can lead to acute back pain and spasm; in addition, current
research has shown that this exercise has little or no benefit on back strength/posture so it’s
basically useless.
Warm-Up Don’t #3 = Windshield Wiper/Hip Crossover
Reasoning – rotation around the spine = bad; refer to Warm-Up Don’t #1 and #2
Warm-Up Don’t #4 = Iron Cross
Basically a more dynamic version of the hip-cross over
Reasoning – lumbar rotation, again.
Warm-Up Don’t #5 = Leg Cradle
Reasoning – Stretching the piriformis by externally rotating and abducting the hip does more
to stretch the posterior lateral hip capsule than the piriformis, which can lead to hip
instability.

“Joe D’s Agile 8”

Joe DeFranco

8 exercises to improve Hip Mobility

1. Foam Roll IT Band

2. Foam Roll Adductors

3. Glute/Piriformis Myofascial Release w/ static stretch on foam roller/tennis ball

4. Rollovers into “V” Sits

5. Fire Hydrant Circles

6. Groiners

7. Double Leg Groiners

8. Static Hip Flexor Stretch

"Prehab Your Program, Program Your Prehab"

Joe Bonyai, CSCS

Prehab exercises are just as important as any other element in a training program, however they must be implemented correctly and carefully as to not over or under-program them.  It is also essential to coach athletes when performing these exercises because they will be more likely to try to rush through them mindlessly.  Common prehab exercises often performed incorrectly include: side-lying abduction, quadruped abduction, prone trap raise, serratus push up, elbow to instep and the hip flexor lunge.  Ways to get more out of prehab: organize better by isolating the exercise at the beginning of a workout before integrating it into a workout, use different exercises and use prehabilitory progressions.  Make sure you understand the context into which everything within your program is placed.

Speed Training Article Summaries

Speed Training Article 1 Summary

“Some Reflections on Maximum Speed Sprinting Technique”

By Winifred Vonstein, Team Leader for Men’s Sprint of the German Athletic Federation

            The first point that Vonstein made is that sprinting should not be regarded as a “simple, natural activity,” but it is actually a technical skill that must be learned.  In order to be an effective speed coach, it is essential to look at the factors of technique in sprinting such as the maximum speed phase which takes up 65% of a 100 meter race, the acceleration phase which takes up 30%, and reaction time taking up less that 1%.  Clearly, this means that we should really focus on training the maximum speed phase.  Traditionally, when training sprinting technique the emphasis has been on the driving phase with the legs behind the body’s center of mass, using mostly the quadriceps femoris.  However, after numerous studies were performed analyzing the technique of the fastest sprinters, it was realized that the “braking phase” in which the legs are in front of the center of mass is actually where the training emphasis should lie.  In summary, the most effective sprint technique is as follows:  nearly upright body, high knee action followed by a very active striking of the foot, slight knee extension, full extension of the ankle and hip joints.  To break it down even further…

The Supporting Phase – run tall, keep pelvis upright, keep tension in abdominals and dorsal muscles, striking/clawing the ground

Strength as related to Sprinting – hip extension is of great importance, therefore focus on the gluteal muscles, the adductor muscles, and the hamstring muscles.  Hamstrings being the most important!  Hamstrings are the main extensor of the hip and are the primary muscles involved in producing max horizontal speed. 

-Push, not pull!  The sprinter should focus on the striking and pushing action rather than a pulling motion.

Speed Training Article 2 Summary

“Speed-Strength Training Basics: Tips for All Athletes from All Sports”

By Derek Hansen, CSCS, SPS Athletic Training Group

Key Points:

1. “Speed is an acquired skill.”  Yes, genetics do have influence, but some of the top sprinter’s in the world are in their mid thirties and older.  This means that it is something that they developed over time, a learned skill.  Four qualities that a sprinter must develop are: technique/posture, neuromuscular recruitment, maximal strength, and flexibility for increased range of motion. 
2. An athlete must train for their sport.  Training speed for a 100m sprinter is a lot different than training speed for other team sports.  Team sports athletes should focus on training the acceleration phase due to the fact that a team sports athlete will generally only accelerate for 5-30 meters. 

3. “Speed Reserve” – increase the athlete’s top speed in order to increase the “speed reserve” for sub-maximal activities. 
4. Technique/Posture – optimal accelerating position is a 45 degrees from the ground lean position.  The posture will gradually become more upright as the athlete continues to accelerate.  Don’t forget that the body works together.  The arm drive helps to bring the knees up more quickly. 
5. Drills for Acceleration/Speed

-Push-Up Start Drill

-Med-Ball Push Start – develops starting strength and overall power

-Falling Start – helps to maintain a relaxed form

6. Maximal Strength

Squats, Pulls, Presses at high intensity (85-100% of max) with low reps (2-5) and adequate recovery (2-5 minutes) is best for training strength and explosive power

7. Explosive and Elastic Power – Jumps and Med Ball Throws, progressively
8. Flexibility – increase stride length, increase speed; be sure to include passive stretchin and dynamic flexibility

James Smith Lecture Review

                James Smith is the Assistant Strength and Conditioning Coach at the University of Pittsburgh.  He began his presentation by stating that his training philosophies are just a product of the things he was exposed to educationally and in the work field itself.  It seems that this is typical of most strength coaches and it also seems that the best way to learn would be from those around you that have been successful.  Especially in Smith’s case, he has a different background in the field of strength and conditioning as he was educated in Europe rather than North America.  This lecture is focused on the stages of the annual cycle of football strength and conditioning.

            Smith describes strength training as a small fraction of sport training which is very true.  There is a lot that goes into training athletes, and strength training is just a small part of that.  However that does not mean it is any less important than other elements of training, as Smith points out.  One of the points Smith made that I believe is essential when programming a strength and conditioning training plan is to consider what energy systems are being utilized in the sport and be sure that those systems are being targeted in training.  Smith also addresses General Physical Preparation as being the foundation for all other training.  I agree with this because if an athlete doesn’t have that general base of strength, they will not be able to have optimal gains from specific training.  This is applicable to all athletes, not just beginners.  Every athlete should participate in some form of general physical preparation at some point in their annual cycle of training. 

            Smith goes into specifics of how they train their football players at the University of Pittsburgh.  What I found to be the most important was splitting the football team into groups according to the position that they play on the field.  This will enable the training programs to be more specialized for each group.  He then goes into specific exercise and stretches that they utilize in their programs.  Smith ended his presentation by going through his macrocycle for the football team.

            Overall there was a lot of good information that I was able to take away from the DVD, however I must say that 1 ½ hours of lecture is a very long lecture.  Because I was watching a DVD I was able to break it up so that I could pay attention and learn more from the presentation.  However for the people that were actually sitting through that lecture, I believe it would have been more beneficial had he chosen either less points to address or just gone into less detail. 

Microcycle

College Women’s Basketball Summer Microcycle

            Before I was able to design a microcycle for a college women’s basketball team during the summer, I needed to have an idea of what a macrocycle would entail.  Basically, the macrocycle would include the Preparatory Phase, First Transition, Competition Phase, and Second Transition.  Each of these phases would be broken down into mesocycles, which would then be broken down into microcycles.  The preparatory phase would begin in April and go through September.  The main goal during this phase is to establish a base level of strength and conditioning. The mesocycles of the Preparatory Phase would include the Hypertrophy/Endurance Phase, Basic Strength Phase, and the Strength/Power Phase.  The last mesocycle of the Preparatory Phase would be followed by the First Transition Phase.  After laying out this basic overview, I was able to design a microcycle that would take place around mid-July to August (pre-season).  This microcycle covers the first week of the Strength/Power Phase. 

Microcycle Overview

End of July/Beginning of August – Strength/Power Phase

Duration = 1 Week

Pick-Up Games twice a week – Monday/Wednesday

5 Sessions/Week

The goal of the Strength/Power Phase is to begin training near the intensity of the sport while developing the strength and power of the athlete. Training intensities are high, which means that training volume loads are lighter.  Training 5X a week during this period, around pick-up games, is typically not ideal because the amount of actual Basketball activities should be increasing.  This will be accounted for in the timing of certain lifts, intensities, and amount of volume being trained.  Below is a graph representing the training intensities for each day during the microcycle. 

Microcycle Details

Monday:

Training Intensity = Moderate

Training Volume = Moderate

Resistance Training: Total Body

Plyometrics: Lower Body (Low-Mod Intensity and Volume)

Dynamic Warm-Up

Main Lifts:

Hang Clean Progression (70% 1RM):

RDL – 3X8

Power Shrug – 3X3

High Pull – 3X3

Hang Clean – 3X3

Snatch (70% 1RM) – 4X3

Backsquat (77% 1 RM) – 4X4

Plyometrics (1:7 work to rest ratio):

            Double-Leg Tuck Jump – 30X

            Backward Skip – 30X

            Split Squat Jump – 30X

            Lateral Barrier Hop – 30X

Assistance/CORE Exercises:

Hyperextensions, MB Sit-Ups, Incline DB Press, MB Toe Touches, Chin-Ups, MB Russian Twists

Pre-hab/Re-hab:

            TKE’s, Manual Neck Front/Back

Tuesday:

Training Intensity = Moderate

Training Volume = Moderate

Conditioning Focus: Anaerobic Threshold Training

Dynamic Warm-Up

400-m < 1:50      3X     5:30 Rest Interval (RI)

200-m < :50        4X     2:30 (RI)

Static Stretches

Wednesday:

Training Intensity = High

Training Volume = Low

Resistance Training: Total Body (Lower Body Emphasis)

Agility Training: High-Intensity, Low-Volume

Dynamic Warm-Up

Main Lifts:

Box Squat – 10/8/5/5/5/5+ (Last set at 85%)

Deadlift – 3/3/3/3+

Standing Military Press 4X4

Agility Training:

Depth Jump w/ Lateral Movement – 12 Total

Double Leg Zig Zag Hop – 30 Total Hops

Single Leg Zig Zag Hop – 10/leg

Assistance/CORE Exercises:

            Lateral Lunges, Plank Series, Y-T-W’s, Glute Ham Raises, Grip, Neutral Grip Pull-Ups

Pre-hab/Re-hab:

            Ankle Work, Sidelying Glute Meds, Hurdle Duck-Unders

Thursday:

Training Intensity: Low

Training Volume: High

Conditioning Focus: Lactic Acid Threshold

Dynamic Warm-Up

800-m < 3:30

400-m Easy Jog (RI)

Repeat 3X

Static Stretching

Friday

Training Intensity: Moderate (Higher than Monday)

Training Volume: Moderate

Resistance Training: Total Body (Upper Body Emphasis)

Plyometrics: Moderate-High Intensity (Upper Body Only)

Main Lifts:

Bench Press – 10/8/5/5/5+

Clean and Split Jerk – 4X3

Push Press 4X3

Plyometrics:

MB Power Drops         :15/:45 (Work/Rest) 3X

Explosive Push-Ups     :15/:45 (3X)

Assistance/CORE Exercises:

TRX Pikes, TRX SL Squat, Spread Eagle Sit-Ups, TRX Obliques, SB Leg Curls, Band Tricep Extensions

Pre-hab/Re-hab:

            Ankle Work, Glute Med Band Walks, Manual Neck Side/Side

Band Stretch

Static Stretch

Explanation

            As a College Strength and Conditioning Coach, I will ultimately be an assistant to the Head Coach of the sport as well as all of their Assistant Coaches.  Therefore, I will have to work my training plans around their schedules and their desires for what they want included in their athlete’s strength and conditioning training.  For this assignment I was given a scenario from which I had to create a microcycle.  The scenario was as follows:

            Women’s Basketball

            Summer

            Pick-Up Games on Monday/Wednesday

            5X/Week

I chose to create a microcycle during the Strength/Power Phase of the Preparatory Period.  Basketball is a sport characterized by short periods of high intensity followed by periods of lesser intensity.  According to an article recently published in the Strength and Conditioning Journal, Preseason Preparatory Training for a Division III Women’s College Basketball Team, studies have shown that “training protocols that stimulate anaerobic glycolytic pathways and increase the body’s ability to maintain maximal efforts despite relatively high blood lactate concentrations are advised.”  It’s important to consider the specifics of the sport when creating training programs for athletes.  In regards to conditioning for basketball, it’s essential to incorporate lactic acid tolerance training, anaerobic tolerance training, and phosphate system training.  Another important aspect to consider is specific movements performed during the sport.  Playing basketball involves forward, backward, and lateral movements so it is important to include agility training as well.  Of course, with the quick changes of directions and the jumping, knee injuries are going to happen.  Especially among female basketball athletes, ACL injuries are common.  Thus, I incorporated several pre-hab exercises into the program as well as exercises to strengthen core stability, hamstrings, vastus medialis oblique stability, gluteus medius stability, and quadriceps specifically during the eccentric phase – all of which are contributing factors to ACL injuries in females athletes. 

            The most difficult part of planning for a college athletic team is not deciding which exercises to utilize, but deciding when to incorporate everything that needs to be done while minimizing fatigue and working around extra practices and pick-up games.  During the summer, pick-up games are played on Monday and Wednesday.  When developing this microcycle, I kept this in mind.  Because athletes generally are physically prepared after a weekend off and pick-up games are held on Mondays, I decided to make Monday a moderate intensity workout, followed by moderate conditioning on Tuesday.  Wednesday is a high intensity workout, which is not ideal because of the pick-up game on the same day.  However, I tried to prime the athletes with the moderate conditioning on Tuesday and follow-up the high intensity workout with a low-intensity conditioning on Thursday in order to maximize recovery and minimize fatigue.  Friday will end the week with a slightly higher moderate intensity workout followed by two days of recovery.