Principles of Sports Training

Every program is built around the following proven training principles:

1. Individualized Sport-specific Training

Every athlete has unique training needs- based on training age, injury history,

body size, sport and positional demands, and hundreds of other variables. We

distinguish ourselves by providing individualized programming to meet every

athlete wherever they may be. Likewise, we provide programming designed to

maximize transfer to the field of play by developing the specific movement

skills and energy systems of each sport.

2. Multi-Joint Movements

No single muscle works in isolation in sport. Rather, the body works

synergistically to produce complex movements. Running, jumping, kicking,

shooting and throwing all require multiple joint actions timed in a

synchronized recruitment pattern. This can only by enhanced through

movement-oriented training, which develops the musculoskeletal (muscles,

joints, connective tissue) and neuromuscular systems (brain) simultaneously.

3. Multi-Plane Movements

Movement in sport occurs in three planes- sagital (forward-backward), frontal

(side-to-side) and transverse (rotational), and combinations of all three.

Resistance training should incorporate exercises and movement patterns that

develop strength and speed in each plane. Movement training should

emphasize acceleration (force production), deceleration (force reduction) and

agility (change of direction skills) since these have the greatest impact on sport


4. Ground-Based Movements

Most sport skills are initiated by applying force in to the ground, on one leg or

two, or transferring force to an implement (stick, club, bat, ball). The more

force an athlete applies against the ground, the faster they will accelerate and

the higher they will jump. The more force they can transfer from the ground

(through the core) and out to the implement the harder they will hit, kick or

shoot. Weight training exercises should be chosen that enhance this ability to

generate and transfer force with the feet on the ground. Specifically, intensive

core training (on stable and unstable surfaces), combined with squats (single

and double-leg), lunges, and Olympic lifting is critical. Plyometrics and sport specific

agility drills can also be very effective.

5. Explosive Training

The ability to generate force at high rates of speed (power) is crucial in sport.

Power output is the result of motor unit recruitment by the central nervous

system. There are two types of motor units- fast and slow- that vary greatly in

their ability to generate force. Training explosively, using ground-based,

multiple joint movements trains the body to recruit fast motor units at high

rates of speed. This, in turn, improves performance potential.

6. Periodization

Performance gains will eventually plateau and even diminish if the same

training prescription is continually followed. Periodization is a scientifically

proven model that uses different combinations of volume, load (intensity),

tempo, rest and specificity to progressively overload the body and bring about

specific training adaptations.

7. Regeneration

No training program can be successful without a commitment to nutrition, rest

and a healthy lifestyle. Decrements in performance can often be traced to a

poor diet, poor sleep habits, and/or lack of recovery time. It is essential that

athletes understand and apply regeneration techniques that accelerate recovery.

8. Character

Becoming the best possible athlete requires more than talent, consistent

training and a commitment to nutrition. A foundation that includes resolve,

discipline, courage, perseverance and selflessness is essential for true success.

These attributes must be emphasized, developed and rewarded during training.