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Strength & Conditioning

Red Hawk Athletics

Red Hawk Strength and Conditioning

The Strength and Conditioning Program plays an integral part in the RedHawk athletic department’s philosophy of the continual development of our athletes.  The program has two main goals, Injury prevention and performance enhancement.  The programs used by the student-athletes were developed by Athletic Director, Dr. Robert Wagner C.S.C.S., in conjunction with the individual sport coaches.  This collaborative effort provides and meets the needs for the student-athletes in each sport.  New and freshman athletes are introduced to the basics of training and are instructed in the following areas;  warm up, strength training, Sprint and Agility Training, Endurance and Flexibility Training.  The first step in this education is to teach the student-athlete the proper techniques of a dynamic warm up program including, ground based, stationary and dynamic drills.  In strength training student-athletes are introduced to the basics of free weight training and the introduction of more technical lifts continues through the student-athletes’ career.  Student-athletes are also instructed in proper flexibility training to help promote more rapid regeneration after workouts. Programs are designed specifically for each individual athlete by using a volume/percentage based approach. 

In addition to strength training the student-athlete is also expected to participate in speed, agility and conditioning (SAC) training.  These programs are also a collaborative effort, again focusing on the needs of the various teams in terms of the specificity of speed and agility required as well as the metabolic demands of the sport.  Student-athletes are instructed on the proper mechanics of sprinting including starts, acceleration and top end speed.  They are also instructed on how to change direction both laterally and linearly.  Specific plyometric drills are also be included to enhance the student-athletes’ speed and agility.  Student-athletes will also perform specific conditioning routines based on the sports and the metabolic demands it places on its participants.  By utilizing these programs the student athletes at ACIT will be better protected and prepared for their upcoming sports season. 

Directions:
Student athletes can access their workout by signing in using their school email address after clicking on the sports link below.

Available Resources:
URLDownloadsLast modified 
Access this URL (Training: Agility)Training: Agility 20804-20-16 Open URL in a New Tab
Access this URL (Training: Endurance)Training: Endurance 18004-20-16 Open URL in a New Tab
Access this URL (Training: Flexibility)Training: Flexibility 18804-20-16 Open URL in a New Tab
Access this URL (Training: Plyometrics)Training: Plyometrics 17004-20-16 Open URL in a New Tab
Access this URL (Training: Speed)Training: Speed 21104-20-16 Open URL in a New Tab
Access this URL (Training: Warm Up)Training: Warm Up 18804-20-16 Open URL in a New Tab
Sport Specific Resources
Access this URL (Baseball/Softball Strength )Baseball/Softball Strength  55806-25-15 Open URL in a New Tab
Access this URL (Basketball Strength)Basketball Strength 48706-25-15 Open URL in a New Tab
Access this URL (Cross Country Strength)Cross Country Strength 42506-25-15 Open URL in a New Tab
Access this URL (Soccer Strength)Soccer Strength 55306-25-15 Open URL in a New Tab
Access this URL (Volleyball Strength)Volleyball Strength 44404-25-16 Open URL in a New Tab

  Page last updated April 20, 2016 and viewed 3050 times.
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