Warming up prepares the body for exercise through slow, dynamic movements and stretches. A general warm up lasts 5-10 minutes, while a sport-specific warm up is 8-12 minutes and mimics the skills to be performed. Cooling down brings the heart rate down through light activity and flexibility exercises within 5-10 minutes of ending exercise. Stretching should involve static stretches held for 30 seconds and dynamic stretches mimicking the sport's movements to increase range of motion and flexibility while decreasing injury risk.

2. Warm Up and Cool Down
Should prepare athletes to move, can improve
performance, and lessen the risk of injury.
General warm up is 5 - 10 minutes of slow activity.
Specific warm up 8 to 12 minutes. Will include
dynamic stretches and specific movement to the
sport. Will mimic the skills to be performed.
Cool down brings the heart rate down and enters the
sport specific flexibility exercises. Stretching should
be done within 5 to 10 minutes of end of exercise.

4. Stretching
• Muscle should be warm
• Within 5-10 minutes of
exercise
• Static- Hold at MILD discomfort
Hold time- 30 seconds
• Dynamic- should mimic the
movement of the specific sport.
• Dynamic- controlled
movements on multiple planes
and muscles, increases muscle
temperature, strengthens
connective tissue and ROM in
that specific sport

5. Sports specific: Pros/ Cons of Flexibility
• Too much flexibility puts Not enough causes an imbalance
athletes out of ROM & of flexibility and increases risk of
increases injury risk injury

6. Flexibility
The goal is to increase the
range of motion around a
joint.
Two types of flexibility: static
and dynamic.
Static is ROM when passive
Dynamic is ROM during
active movement requires
voluntary muscle action.

7. Plyometrics

8. What is Plyometrics?

9. What are the goals of
What are the goals of Plyometrics?
Plyometrics?

10. Agility

11. Strength Training

12. Resistance Training
Keeping it Simple, Prioritized & Organized
Mesocycle is 12 weeks
4 Microcycles (3 weeks each)

16. Hitting Every Plane
of Each Joint
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Legs Upper OFF Legs Upper Active OFF
Body Body Recovery
Pool
Quadriceps/ PUSH Hamstring PULL
Glute Dominant
Dominant
Later Later
Micro’s Micro’s
Power Power

17. Snatch, Clean and Jerk Squat Jump
Bench Toss, 3-5rm
Hang clean/snatch Push Jerk
6-8rms
Overhead Squat Bar Only Push Press
Snatch and Clean Progressions
Back Squat Bench Press
Military Press, RDL, (10rms)

18. Daily Chores
• Rotator Cuff
• Back Extensions
• Ankle Mobility
• Trunk Flexors
• Oblique's
Low Intensity, injury prevention, & stability for
performance enhancement

19. Bibliography
Harris, G. (2000) Pre-season Conditioning for College Basketball Retrieved on April
22, 2011 from
http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_7
4_A_PageName_E_ArticleHarrisPreSeason
Mannie, K., Vorkapich, M. (2000). Off-Season And Preseason Strength/Conditioning
For Basketball Retrieved on April 22, 2011
from http://findarticles.com/p/articles/mi_m0FIH/is_3_70/ai_n18610539/pg_3/
Thomas, B., & Earle, R. (2008). Essentials of Strength Training and Conditioning/
National Strength and Conditioning Association (3rd ed.) Champaign: Human
Kinetics.