Strength and Conditioning Manual 1

Strength and Conditioning Manual JoAnna Woodruff HPHE 7120 August, 2013

Strength and Conditioning Manual 2

Goal Sheet
(Keep this half of the goal sheet and place it where you are able to see it every day) Team Goal(s): Summer Goal(s): Season Goal(s): Individual Goal(s): Summer Goal(s): Season Goal(s):

Strength and Conditioning Ant-Lateral Flexion - Lateral Plank Series o Off Bench Holds o Standard o Top Leg Off o Bottom Leg Off o With Movement o Feet Elevated o Unstable Surface o Band Added to All Above Anti-Rotation - Push Series o Standing Push (Athletic Stance) -directional - Plank Series o Scorpion Under o Offset Walkout - Band/Weight Series o Pallof Press o Holds - Landmine Series o Holds o Movement Progression Movement Series - Chop Series o Angle Down o Angle Up o Over

Strength and Conditioning Manual 3

o Under - Slam Series o Angle Down o Angled Up o Overhead Toss o Slam Anti-Extension - Push-Up Plank Series (Short/Long Lever) o Standard o 1 Leg o 1 Arm o 1Leg, 1 Arm o Runners o Runners 1 Arm o Runner Towel Slide o Walk Outs o Band Added to All Above - Forearm Plank Series (Short/Long Lever) o Standard o 1 Leg o 1 Arm o 1 Leg, 1 Arm o Runners o Walk Out o Up Downs o Band Added to All Above - Towel Slide Series (Short/Long Lever) o Hands o Feet o Individual Hand o Individual Foot - Roll Out Series(Short/Long Lever) o Physball Short o Physball Long o Linear Wheel o Directional Wheel o Long Lever Holds - Hold Series o Off Bench Hold o Overhead Hold o 1 Leg Overhead Hold

Strength and Conditioning Manual 4

Glute - Quadruped Series o Arm o Foot o Opposite Arm & Foot o Same Side Arm & Foot - Hip Ext Series o 5 Sec Holds o Angled - Hip Up Series o Hip Lift o Bucks

o Double Leg o Single Leg

- Weight Series o Bar Hip Lift - Ankle Bands o Monster Linear o Monster Lateral o In & Outs