Our 7 Step Approach To Training The Female Athlete


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Female Athletes First is the first ever web site designed to serve the strength and conditioning needs of the female athlete. An athlete can get on-line coaching via skype, download a FREE strength and conditioning program and consult with a Nutritionist/Dietician. The site is very comprehensive with numerous articles and resources on various topics relating to the health and well being of the female athlete.

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Our 7 Step Approach To Training The Female Athlete

  1. 1. Our 7-Step Approach To Training The Female Athlete
  2. 2. Step 1: ConsultationThe complimentary consultation is a chance for allto meet face to face to discuss the entire processof training. We share our philosophy of training,explain functional training and its benefits anddiscuss ACL injury prevention strategies. We wantthe female athlete to feel comfortable with thetrainer and in our facility and she will leaveknowing how to train to meet her dreams andgoals.
  3. 3. Step 2: AssessmentOur functional fitness assessment will determinethe strengths and weaknesses of an athlete. Welook closely at: posture, core strength, hamstringvs. quadricep strength and form on a squat andlunge. It is also critical to know how one functionson one leg and handles the takeoff and landingfrom a jump. The results give us the necessaryinformation to design a strength and conditioningprogram.
  4. 4. Step 3: Program DesignBefore starting the strength training sessions, wego over the assessment results and explain theprogram that has been tailor designed to meet theneeds and goals of the female athlete. The athletewill know exactly what she will be doing and whatis expected of her. We set measurable goals andwe encourage parents to attend the trainingsessions.
  5. 5. Step 4: Training BeginsWe encourage female athletes to train forathleticism and not just for appearance. Emphasis isplaced on strengthening functionally the weak linksin the body. Athletes should train 1-2 days a weekin-season and 2-3 days a week out of season. Afemale athlete should be strength training in yearlycycles in high school if she plans to play a sport incollege.
  6. 6. Step 5: NutritionIt all starts with nutrition. If you are not eatingand hydrating well you will not be 100% in yourworkouts or in competition. We encourage allserious female athletes to meet with a nutritionist/dietician to get an individualized eating plan.Female athletes need to be very concerned aboutthe levels of iron and calcium in their diet.
  7. 7. Step 6: Re-test and Assess GoalsWhen all training sessions are completed, weperform the assessment again to see progress or ifgoals have been reached. This re-test will helpmotivate an athlete while training. She will want toknow if she has gotten stronger, quicker or canjump higher. An athlete should reward herself in ahealthy way when goals are attained.
  8. 8. Step 7: Final EvaluationWe provide a written evaluation of how theathlete performed in our program for the athlete,parent(s) or coach to review. And, the athletegets to fill out a trainer evaluation so we knowhow to best serve female athletes in the future.
  9. 9. If you can’t train locally with Margaret considergetting a basic strength training program forFREE from our “Conditioning Programs” section.It is a quick and easy download and you have aprogram you can get started on right away withthe proper supervision and clearance from yourphysician. The next generation in sport hydration, frozen ice pops. Call our order line, 614-427-3488 to get some for your kids, classroom or team.