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Typical Training Session
Continue down to learn about our testing.
General Structure
- 75 minute training sessions
- First 15-20 minutes = warm-up & dynamic stretching
- Middle 40 minutes = full body strength/power circuit training, plus
cardio
conditioning
- Last 15 minutes = injury resistance exercises, flexibility
development/maintenance, and recovery enhancement activities.
What's circuit training?
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Circuit training means we
rotate or alternate between exercises. This mode of training means we
keep your heart rate elevated (conditioning and high calorie burning) while
doing your strength/power training.
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Often we design circuits with multiple stations,
so you will rotate from station to station, keeping rest to a minimum.
Example Circuit Stations: 1) Squats,
2) Hamstring Curls, 3) Push-ups, 4) Rows, 5) Physioball Rollouts, 6) Back Plank,
7) Walking Side Lunges, 8) Reverse Flyes, 9) Hip Raises, and 10) Side Planks.
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As you can see in the
example you are getting to work all the major muscle groups and some of the
less major muscle groups in that circuit. With 40 minutes dedicated to
strength/power training and conditioning, you would usually complete 2
rounds of your circuit. Each person does the level exercise
appropriate for them. Not the master of push-ups? Then you could
put your hands on a bench to make it easier. Think push-ups aren't
challenging? Don't worry we'll adapt the exercise to be challenging
(just a couple modifications -- feet elevated on bench or physioball, hands
on physioball, staggered hand placement, or TRX push-ups).
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Conditioning takes many
forms, such as ladder footwork, running form drills, and jump rope.
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Youth sessions
incorporate aspects key for athletic performance, including first step
speed, acceleration, deceleration, quick changes of direction, and improved
reaction time. Youth sessions also complete testing -- Vertical Jump,
10 yd dash, and Pro Agility -- every 4 weeks.
Why Do We Test
Youths at MOORE TRAINING
complete testing on a frequent basis. We do this 1) to track each
athlete's performance gains, 2) to maintain motivation for working toward goals,
and 3) to critique our training programs.
We are constantly working to
adjust our programs to who is attending. That means not just adjusting
difficulty levels, but also adjusting the focus. All training groups go
through phases ... if a group's 10 yd dash times improve, but their Pro Agility
maintains, then we know they are responding to the speed and power work we are
doing, but need some more agility and body control training to handle the speed
they have now developed when changing direction.
What Do We Test?
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Vertical Jump -- The
best test for full body power and general athleticism.
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Jump Height -- how
high the athlete can reach at the peak of his/her two footed jump
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Reach Height -- how
high s/he reaches when feet are flat on the floor
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Height -- how tall
the athlete is when his/her feet are flat on the ground
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Weight -- body
weight in pounds; this information is used to calculate the points each
athlete earns for their vertical jump performance. If an athlete
gains mass, and jumps the same height as 4 weeks before, then s/he
produced more force to complete the most recent jump.
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10 yd Dash -- The most
common distance covered in most sports. This test measures an
athlete's initial acceleration phase. Although athletes cover
more than 10yds during a play, there are usually multiple direction and pace
changes. 10 yds is the distance most often covered before a direction
or pace change is required.
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Pro Agility -- This
tests an athlete's ability to change direction off the right and the left
side. Many athletes unconsciously develop a dominant side. Also
known as the 5-10-5; this test requires an athlete to sprint to the right 5
yds, turn, sprint to the left 10 yds, turn, and sprint back to the right 5
yds; thus testing an athlete's ability to start and stop off of each foot.
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To help each youth
compare his/her own scores and to compare the overall improvement of all our
athletes, each athlete is entered into the National Strength and
Conditioning Association's database. The result are point scores for
each test, which take into account the athlete base information (gender and
weight being the most important). This makes it possible to compare an
individuals scores through growth spurts and to any other athlete. The
point system used is based of the tried and tested Nebraska Huskers test
point system of the last 30 years. This also means that those aiming
for collegiate status can easily tell if they are reaching the point levels
necessary to compete at the NCAA Division I level.
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