BASE Pro Training™ (Balance, Agility, Strength, Endurance)

"Balance, coordination, agility equals grace."

Radu Teodorescu - Radu's Physical Culture

BASE Training™ Performance Goals - Achieve explosive speed, power and endurance in sport-
specific whole body movement with balance, agility and strength using using a professional balance
board training protocol.

BASE Training™ Theory & Targeting - Uncover the athlete's weakest link, and then enhance
physical performance by training the athlete from sport-specific unbalanced states back to balance.
This is achieved by using balance disruption in loaded and unloaded environments and various
training protocols, thereby stimulating dynamic balance recovery skills and enhancing balance
instincts.

Performance gains are best targeted at elite high school, college and pro athletes. Design and
implementation is best carried out by trainers, coaches and clinicians.

In addition, when properly used to augment existing training, this program provides the trainer the
flexibility to adjust the workout protocol to meet the athlete's desired performance goals and
uncover weaknesses using multiple training disciplines such as:

• Plyometrics
• Low Intensity Training
• High Intensity Training
• Circuits
• Intervals
• Negatives
• Isometrics
• Isotonics

Benefits for trainers:

• Trainer delivers a higher performing athlete into competition

• Allows the trainer to identify, then enhance the athlete's weakest balance recovery link
• Customizable training protocol for groups or individual athletes
• Athlete can use the program unsupervised once established
• Easily incorporated into current training programs
• Portable for off-location training
• Hands on, interactive and fun

Benefits for athletes:

• Experience power and performance gains in competition

• Athlete advances quickly through training progression sequences
• Develops confidence through progression gains
• Training and stimulus is varied and infrequent, (1-3) sessions per week.
• Depending on training discipline, sessions can be as short as 15-20 minutes

Additional Benefit Protocols:

• Aerobic/ Muscular Endurance/Cardio

• Anaerobic/Mitochondrial Density/Fat burning
• Muscular Hypertrophy/Hyperplasia
• Rehab/Injury Prevention
Training Progression:

1. Identify balance baseline using Vew-Do Balance Recovery Rating™ (BRR)

2. Quick-Start Progression of Basic Balance Recovery Skills (Progressive rock system)
3. Intermediate Progression to Unloaded Sport-Specific Balance Recovery Skills and Plyometrics
4. Advanced Progression to Loaded Sport-Specific Balance Recovery Skills
5. Measure Results

Ancillary Equipment:

• Kettlebells/Dumbells
• Resistance Bands
• Barbell Plates
• Medicine Ball/Balance Balls
• Weighted Vest
• Almost any piece of sport-specific gear i.e. footballs, bats, lacrosse/hockey sticks etc.

Quick and Dirty Exercise List

Sport Specific Balance and Agility Drills:

• Throwing/Catching
• Shooting/Dribbling
• Jumping
• Punching
• Kicking
• Lifting
• Blocking
• Checking

Example of Sport-Specific Plyometric Speed and Power Training Exercises:

• Plyometric windmills (ballistic element)

• Plyometric box jumps
• Plyometric crossover jumps
• Balance board plyometric pushups

Example of Sport-Specific Strength/Endurance Training Exercises:

• Kettlebell inclined squats

• Balance board barbell plate squats
• Balance board with resistance bands push-offs
• Balance board Japanese push ups
• Balance board negative push-ups
• Balance board static deep knee bend
• Janda sit-ups