Strength and Conditioning Essentials By: Katelin Macken

Plan Initiative- Increase the performance level of athletes Test/Assessment- A series of strength and speed exercises measured by technological devises to help athletes improve. Skill Development- Athletes will increase speed and strength by advancing in different conditioning workouts.

Products Software –Skyndex I- skinfold caliper –Oslo Silver 2.0 Stop watch Equipment Agility ladder Agility Cones Running Parachute

Purpose Athletes do not need to be in the weight room to increase athleticism and strength. Using sand bags and weight baring agility workouts will benefit our athletes better because they are working against their own weight. Which will, in turn, allow them to tone up, burn fat faster— inevitably, increasing their speed and allowing them to become more sufficient at his/her position.

Software Skyndex I- Skinfold Caliber –The Skyndex is a caliper with a built in computer that calculates and displays percentage bodyfat directly on its digital readout, eliminating the necessity to add the readings and compute the percentage bodyfat from formulas or tables. Able to measure multiple athletes quick and efficiently. –$355 –Allowing students/athletes know his/her fat percentage and figure out where they would like to be and where they need to get to in order to become an elite athlete. –Internet Source

Software Oslo Silver 2.0 Stopwatch & Countdown Timer –Features event, lap, or split timing. 1/100 second precision to 10 hours Two finish timer memory recall An unlimited number of time readings can be taken Countdown timer shows time remaining; Counts up at completion Audible Alarm at completion of countdown. Countdown timer range: 1 second to 10 hours. Extra large display for easy viewing –$20 –Enable me to give athletes accurate readings on time Trials fro sprints, suicides, long distance running, etc. This piece of software will also give the athletes a visual on what they need to improve, and also show them how they have improved. –Internet Source

Equipment SKLZ Quick Ladder - Fitness Agility Ladder –Agility quick ladder training quickly improves acceleration, lateral speed and change of direction while enhancing balance, rhythm and body control. These core skills are critical to any athlete that wants to perform at a faster level than the competition. Durable nylon straps Athlete can control intensity of workouts with different pace: slower for warming up before a workout, faster to maximize conditioning. –$30 –Internet Source

Equipment JFit Agility Dome Cones - Set of 40 –Made of high impact polyethylene plastic, Improve your balance and agility with these exercise aids! The different colors allow for various configurations and marking of your agility course. All 40 domes fit on a stackable pin for easy carry and storage. Each dome measures 3'' tall, 7.5'' in diameter. –$46 –Allow for me to mark distance/agility courses. Internet Source

Equipment Overdrive 56’ Running Power Chute –The Speed Parachute provides resistance in the initial part of the run. During the run, release the Speed Parachute to initiate the over speed phase. This combination increases your speed, explosiveness, acceleration, and stamina while improving running technique. –$12 –It will allow me to improve the speed and agility performance on all the athletes. –Internet Source

Entire Package Skinfold Caliper= $355 Stop watch= $20 Agility Ladder= $30 Agility Cones= $46 Speed Power Chute= $12 Total= $463 Computers/Weight equipment= double/triple the price

Benefits Stronger athletes= less injuries Less injuries= more teammates More teammates= higher chance of winning More wins= more successful seasons Better athletic teams= more admissions

Our Responsibility Educate young adults for future Team atmosphere just as educational Best computers/equipment inside –Beneficial Equipment Outside Useful/Beneficial Equipment= Successful/United Teams