Strength and Conditioning
The goal of the Haverford College strength and conditioning program is to physically and mentally prepare Haverford student-athletes for the demands and challenges they will experience on the playing field.
This is accomplished through the implementation of structured training sessions designed to improve sport-specific strength, power, speed, agility, conditioning, flexibility, and proper nutrition. Training these physiological variables increases athleticism and minimizes the risk of sports-related injuries.
Training Principles
- SPORTS SPECIFICITY
Training programs are designed to meet the specific metabolic and biomechanical needs of the sport and position. - PERIODIZATION
To maximize gains when training for strength and power, programs are divided into cycles or phases, each with specific goals that enable the athlete to "peak" for competition. - MULTI-JOINT MOVEMENT IN VARIOUS PLANES
Movement patterns in all sports require the synchronous recruitment of multiple muscle groups in all directions. Closed-chain (standing) multi-joint exercises are most effective for training the body to perform complex movements explosively. - "POWER ZONE" TRAINING
Athletes must be powerful to compete! Power (force x velocity) is produced in the "power zone" -- the area between mid-torso and the knees. Muscular strength and power in this region is crucial for producing explosive movements. Ensure a proper abdominal brace for each exercise to produce maximal transition of power from the ground up through your extremities. - INJURY PREVENTION
Specific areas of the body (i.e. ACL, rotator cuff, ankle) are prone to injury for certain sports. Pre-habilitational work meant to “groove motor patterns” is performed to ensure susceptible athletes have proper mechanics during competition and training. - RECOVERY
No program can be successful on its own. Individuals must be committed to doing the right things before and after a work out to optimize results and prevent overtraining. A healthy diet, sufficient hydration, and adequate rest are critical. - INTENSITY!
Numerous factors influence athletic success. Many of these are what are called "intangibles" --mental imagery, focus, attention to detail, teamwork, desire, and toughness. Work hard every day the right way!