Strength and Conditioning Training on your own

It is the off-season for many players.  Here are a some highlighted notes from SSA Staff Coach Hobey Early as he presented a session on strength and conditioning training during the 2012 SSA High School College I.D. & Player Development Camp.

A few key points to remember regarding Strength and Conditioning Training on your own:

Studies Show-

  • Too much or exclusive aerobic endurance training will have adverse affects on strength and power gains.  For example…simultaneous sprint and endurance training will decrease sprint speed and jump power
  • Resistance training has no adverse affects on aerobic output.
  • Performing resistance and aerobic training together lead to greater aerobic and strength and power development.
  • Performing exercises at as close to maximum capacity as possible with short rest periods in between leads to the most aerobic, power, and strength gains.
  • Keep Routines constantly varied to incorporate as many muscle groups as possible

Things to keep in mind to reduce the risk of injury with resistance training:

  • Perform warm up sets (using light weights if weights are involved)
  • Use full range of motion
  • Always start with light weight when performing new exercises
  • Do not ignore Joint Pain!!
  • Learn proper technique and practice with lighter weights
  • Maintain balance between muscle groups (constant variation within your workout routine)
  • Athletes should be strong in the back squat exercise before performing plyometric exercises.

Sample exercises to perform on you own in order to increase explosive strength:

  • Burpees
  • V-Ups
  • Pistols (one legged squats)
  • 400m sprints
  • Double unders (twice under each jump with the jump rope)
  • Jump Squats (remember to fully extend hips at the height of the jump)
  • Push ups
  • Box Jumps (there is a variety of different types of box jumps)
  • Frog Jumps (leap Frog)
  • Wheel Barrows
  • Planks (There is a variety of different types of planks, all of which are great)
  • Hollow Rocks (one of the best core exercises)
  • Broad Jumps

If you are not familiar with any of the exercises above just google the exercise and you should be able to find a video of how to perform it.  The above are just a few examples of good plyometric and core exercises you can do on your own, there are many more that exist and above all else the best way to increase explosive power is to incorporate some type of barbell and/or Olympic lifting program.  Always consult a strength and conditioning professional prior to starting any barbell, Olympic lifting program, or heavy weight program of any kind in order to learn how to properly perform all the exercises in order to avoid serious potential injury!