Programming for Athletes Sports Enhancement

Athletic Programming Different population Different population Mostly motivated Mostly motivated Sport specific Sport specific Natural selection Natural selection –Can tolerate more –Lower risk of injury

Sports Enhancement Programs

Purpose High intensity program designed to improve core strength, vertical jump and 40-yard-dash time as well as other key ingredients in athletic performance. High intensity program designed to improve core strength, vertical jump and 40-yard-dash time as well as other key ingredients in athletic performance.

Features and Benefits Individualized, sport specific skill enhancement programs Individualized, sport specific skill enhancement programs Comprehensive assessment of athlete to identify specific strengths and weaknesses Comprehensive assessment of athlete to identify specific strengths and weaknesses Improve speed, agility and quickness Improve speed, agility and quickness

Common Training Goals Increase vertical and horizontal jump Increase vertical and horizontal jump Improve 40-yard dash times Improve 40-yard dash times Increase agility Increase agility Increase acceleration Increase acceleration Increase flexibility Increase flexibility Increase upper- and lower-body strength and power Increase upper- and lower-body strength and power

Frequently Asked Questions About Frappier Acceleration Sports Training!

What is the Frappier Acceleration Program? Full program takes 7-8 weeks Full program takes 7-8 weeks It includes: It includes: –running/skating on the treadmill two times per week –followed by a weight lifting workout –and performance of plyometrics/sports specific training one time per week.

What is the Frappier Acceleration Program? Pre and post-program evaluations are performed Pre and post-program evaluations are performed The athlete is allowed a maximum of 10-weeks to complete the program from their start date. The athlete is allowed a maximum of 10-weeks to complete the program from their start date.

What is the Frappier Acceleration Program? It is recommended that three appointments are scheduled per week for maximum strength and physiological changes. It is recommended that three appointments are scheduled per week for maximum strength and physiological changes. –Appointments last 1 hour

Who is the program for? Designed for athletes of all levels Designed for athletes of all levels Goal is to help every participant get better. Goal is to help every participant get better.

What about age limits? Geared to 10 – 14 year olds. Geared to 10 – 14 year olds. –“The more one can do prior to the onset of puberty, the better neuromuscular system that athlete will have after puberty.”

What does the Program consist of? These programs are designed to develop running or skating mechanics, while improving stride length and stride frequency which will increase speed and endurance. These programs are designed to develop running or skating mechanics, while improving stride length and stride frequency which will increase speed and endurance.

Program Description In the program, athletes strengthen specific muscles that deliver quick forward, lateral and backward motion using the: In the program, athletes strengthen specific muscles that deliver quick forward, lateral and backward motion using the: –Super Treadmill –Sport Specific Cord Training –Ground Based Training –Plyometrics –Hockey Treadmill –Strength Training

Program Description Super Treadmill helps increase speed, endurance, improve sprinting, increase aerobic base for long distance running and develop stride length and frequency. Super Treadmill helps increase speed, endurance, improve sprinting, increase aerobic base for long distance running and develop stride length and frequency.

Super Treadmill The Super Treadmill has capabilities of a 40% grade and 30 mph. The Super Treadmill has capabilities of a 40% grade and 30 mph.

Sprint Cords Sport Specific Cord Training is conducted using resistance cords to improve skills such as throwing, hitting, kicking, puck handling and shooting and club head speed. Sport Specific Cord Training is conducted using resistance cords to improve skills such as throwing, hitting, kicking, puck handling and shooting and club head speed.

They are used differently for each sport. Sprint cords enable athletes to strengthen at velocities used in actual athletic competition

Sprint Cords Attach to arms or legs to increase resistance during running, hitting, throwing, and kicking. Attach to arms or legs to increase resistance during running, hitting, throwing, and kicking.

Program Description Ground Based Training follows an exercise progression that proceeds from basic balance and movement skills, through advanced running, sprinting and jumping Ground Based Training follows an exercise progression that proceeds from basic balance and movement skills, through advanced running, sprinting and jumping

Plyometrics Helps improve power, quickness, coordination, balance and body position awareness through multi- directional exercises. Helps improve power, quickness, coordination, balance and body position awareness through multi- directional exercises. –7 sessions, one time per week.

Plyometrics Footwork drills to improve balance, agility, endurance and vertical jump. Footwork drills to improve balance, agility, endurance and vertical jump. –Designed to gain body awareness and the ability to move quickly and explosively.

Hockey Treadmill Allows hockey athletes to train to play specific positions using their own equipment and skates. Allows hockey athletes to train to play specific positions using their own equipment and skates. –12 sessions, 2 times per week.

Hockey Treadmill Simulates what the athlete does on the ice. Simulates what the athlete does on the ice. –Can elevate to 38% grade and speeds of up to 18 mph. –Improves skating speed, biomechanics, and increased stride length and stride frequency.

Strength Training Specially designed weight lifting equipment to improve power base. Specially designed weight lifting equipment to improve power base. Very young athletes may also use strength-building techniques which do not involve weights. Very young athletes may also use strength-building techniques which do not involve weights. –2 times per week

When should someone begin the Acceleration Program in relation to the athletic season? They encourage athletes to begin the program ten weeks before training starts for their sport. They encourage athletes to begin the program ten weeks before training starts for their sport. Gives them time to finish the program and allow a week or two of rest before their sport begins. Gives them time to finish the program and allow a week or two of rest before their sport begins.

Best Results When training is not interrupted by more than a week When training is not interrupted by more than a week

What is done during the season to maintain improvements made during the program? They have maintenance programs available throughout the season They have maintenance programs available throughout the season

What can be done to keep making gains? The Acceleration Program has five levels. The Acceleration Program has five levels. Each level of training involves greater intensity. Each level of training involves greater intensity.

Levels Once athlete has been through one level, then participated in sport, the athlete may want to come back for the next level. Once athlete has been through one level, then participated in sport, the athlete may want to come back for the next level. Or the athlete may complete the levels in succession based upon maximal sprint speed. Or the athlete may complete the levels in succession based upon maximal sprint speed.

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