CALCULATORS

  • Calculator for 1 Rep Max [XLS]
  • Calculator for Weight Room Training Volume [XLS]
  • Calculator for Training Zones [XLS]
  • Calculator for Critical Speed [XLS]

CORE STRENGTH

  • Abdominal Exercises [PDF]
  • Leg Lowering & Core Strength [PDF]
  • Medicine Ball & Core Strength [PDF]
  • Sit Up Exercises [PDF]
  • Abdominal Sequence [PDF]
  • Abdominal Leg Lowering Test [PDF]
  • Bridging Exercises [PDF]
  • Grading for Upper & Lower Abdominals [PDF]

ENERGY SYSTEMS

  • Aerobic Capacity Training Zones [PDF]
  • Anaerobic Alactic Power Training [PDF]
  • Anaerobic Lactic Power Training [PDF]
  • Meeting Energy Requirements Difficult [PDF]
  • Explanation of Training Zones [PDF]
  • Cross Training [PDF]

SPEED & AGILITY

  • Agility Exercises [PDF]
  • Ladder Skipping for Quickness & Explosiveness [PDF]
  • Footspeed Court Drills [PDF]

FLEXIBILITY

  • Flexibility and Stretching [PDF]
  • What is Stretching Compared to Flexibility [PDF]
  • What is Flexibility [PDF]
  • Purpose of Stretching [PDF]
  • Shoulder Flexibility Exercises [PDF]
  • Stretching Instructions [PDF]
  • Active vs Passive Stretching [PDF]
  • WARM-UP/COOL-DOWN
  • Dynamic Warm-up [PDF]
  • Benefits of Warmup [PDF]
  • Why a Dynamic Warm Up [PDF]

STRENGTH WEIGHT TRAINING

  • Intensity Values & Load Utilized in Strength Training [PDF]
  • Developing Muscle Mass [PDF]
  • Load vs Number of Reps [PDF]
  • Training for Muscle Mass, Strength, & Power [PDF]
  • Rest Repetition Load Guide [PDF]
  • Principles to Developing Muscle Strength [PDF]
  • Strength to Body Weight Ratios for 1 RM Strength Test [PDF]
  • Throws Program Progression [PDF]
  • Comparison of Strength Training Methods [PDF]
  • Pushing Exercises [PDF]

PLYOMETRICS

  • Vertical Jump & Lower Extremity Joint Strength Relationship [PDF]
  • Effect of Trunk Stability & Leg Strength Training on Vertical Take-off Velocity [PDF]
  • Complex Training with Combined Explosive Weight Training & Plyometrics [PDF]
  • 12 Week Plyometric Progression [PDF]
  • 20 Week Plyometric Progression [PDF]
  • Vertical Jump Centimeter Card [PDF]

RESISTANCE TRAINING

  • Leg Tubing Exercises [PDF]
  • Shoulder Tubing Exercises [PDF]

OTHER

  • Physical Fitness Tests [PDF]
  • Fitness Test Results Interpretation [PDF]
  • Practical Analysis of Fitness Parameters [PDF]
  • Preparing for a National Competition [PDF]
  • Training Principles [PDF]
  • Developing a Yearly Training Plan [PDF]
  • The Unloading Phase [PDF]
  • Sport Match Testing Protocols [PDF]
  • Under recovery and Over training [PDF]
  • Recovery Strategies for Sport Performance [PDF]
  • Recovery Adaptation: Strength & Power [PDF]
  • Athlete Over training and Under recovery Symptoms [PDF]
  • Therapy Ball Exercises Guide #1 [PDF]
  • Therapy Ball Exercises Guide #2 [PDF]
  • Leger Testing Form [PDF]
  • Training History [PDF]