A friend's son will be a three sport varsity athlete this coming school year and is hoping to attract some pro/college scouts. In this effort, he's asked me to assist him with some "core" training. Here's a paste of the email I sent him detailing what we'd do. Feel free to pick it apart as you wish.
The goals of our training will be to improve functional flexibility, strength, power, agility and speed. The eight levels of our training include:
Static range of motion (SROM) is one area of warm-up. SROM is defined as the range of motion around a joint or series of joints. Although there is no proven connection between joint looseness and athletic performance, SROM is a component of total warm-up.
Dyanmic range of motion is the second phase of warm-up. DROM incorporates fundamental movement skills such as laterality, forward back, up-down, spatial awareness, kinesthetic awareness and dynamic balance.
3. Core Stabilization Training
The core should be emphasized prior to extremity strength. The power zone, another name for the core, is the link between the upper and lower body. The core can be trained using bodyweight alone or by adding external resistance (load) through the use of various implements.
4. Neuromuscular Stabilization Training
Neuromuscular efficincy enables an athlete to maintain their balance during movement. NST drills use bodyweight to external resistance, double leg to single leg and stable to unstable surfaces in a progression from simple to complex.
5. Strength Training
Strength Training exercises are primarily free weight exercises. Strength Training follows a progression within the unit from very basic to very functional exercises. Emphasis i again on exercises in combination using various planes of movements while stimulating the body's proprioceptors. The six levels include: Complex, Contrast I, Hypertrophy, Intensity, Contrast II and Velocity Training.
6. Reactive Neuromuscular Training
RNT includes throwing and jumping drills that use the elastic qualities of muscle. RNT is more commonly known as plyometrics. The force of gravity is used to store energy as the athlete hits the ground, followed by an immediate recoil by the muscles to propel the body. Care must be taken to teach proper landing on a full foot, and landing with stability. Plyometrics used correctly will improve the athlete's upper and lower speed and power.
7. Lateral, Multiple & Vertical Speed & Agility
The lateral speed & agility (LSA) unit incorporates special and specific drills to replicate movements found in athletics. Movement patterns are multidimensional, multiplanar and proprioceptively enriched. These drills are bodyweight alone, or bodyweight combined with elastic cords, medballs, plyoboxes or commercial apparatus.
Speed can be defined as movement at a constant rate. The program used to improve speed technique is one modeled after that developed by McNair and Korchemny. Areas of speed development include Speed Technique, Speed Conditioning, Sprint Loading, Sport Speed and Overspeed Training.
So let me know. I'm free in the mornings but have to be at the course in the afternoons. If this sounds interesting to you, let me know and we can start whenever you're ready. Thanks!