Methodology
Every training system, every performance enhancement, even the prevention
and rehab of injuries comes first from a sound understanding of how the
body responds to exercise and stress.
But it's not just the elite that can benefit from this understanding...
Amateur and aspiring pros alike can begin to tap their full potential by learning more about their body's capabilities.
Benchmarking
Using a series of suitably selected tests, we first build a physical profile of each athlete. A benchmark can be set for each component of fitness. By comparing where the athlete is now to norms and standards, any major areas of weakness can be identified.
Most athletes have neither the time nor resources to spend hours training everyday. For them it's crucial that their training focuses on the 20% that will make 80% of the difference. This is a far more efficient approach than determining all the demands within the sport and dividing training time equally amongst each.
Goal Setting
Setting specific and measurable goals is a fundamental part of the modern-day athlete's approach to sport. It's not enough to say "I want to be fitter". It's not even enough to say "I want to be faster over 40 yards". A more appropriate target would be to "reduce my 40yard sprint time by 0.5 seconds by the end of the pre-season". Of course you can only set realistic and attainable goals like these if you know where you are starting from.
Fitness Tests
Fitness tests allow athletes and coaches to identify physical strengths and weaknesses. They act as a benchmark upon which a suitable training program can be developed.
In fact without an initial assessment any subsequent training may only address already strong areas while neglecting the athlete's weak points.
All athletes will train in groups designed to increase individual motivation to succeed and challenge them to progress toward identified individual goals. These groups will be selected based on athletic background and diagnostic testing to be completed on the first day of the program.
Plyometrics Drills
Plyometric drills involve a quick, powerful movement using a pre-stretch or counter-movement that involves the stretch shortening cycle. Classical plyometric exercises include various types of jump training and upper body drills using medicine balls. Plyometrics is a suitable form of power training for many team and individual sports.
Ballistics Drills
During typical ballistic drills, the force far outweighs the resistance so movement is of a high velocity. The resistance is accelerated and projected. Examples include a medicine ball throw and a jump squat. The aim is to reach peak acceleration at the moment of release projecting the object or body as far as possible.
Speed Drills
Speed is chiefly determined by the capacity to apply a large amount of force in a short period of time.
Practising moving and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed training are assisted and resisted speed training. Assisted training (also called overspeed training helps to improve stride frequency. Resisted speed training helps to improve speed-strength and stride length.
Agility Drills
Most team sports do not consist of very few movements that occur only in a straight line. Nor do those movements occur at a fixed pace or for a fixed length of time. Agility and quickness training improves an athlete’s ability to change direction, brake suddenly and perform sport-specific skills with speed and dexterity. Agility training helps an athlete to apply their speed to sport-specific scenarios
Feedback
Athletes at any level, who are serious enough to spend time training, want to spend that time as efficiently as possible. The only way to determine whether a training technique or program is achieving the desired results is to give constructive feedback as close to the event as possible. The best positive feedback is positive, sincere and specific.
Motivation
It´s one thing to feel fitter or faster or stronger, but seeing definite results in black and white is usually more inspiring ... your results are even posted online for your convenience!
If you have goal or ambition, don´t just think of it, don´t just wish for it; jump in it, go all for it, Do it! Never give up!
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