ELEMENTS of our warm-up aim to ACCOMPLISH the following:

• Activate motor units and motor neurons

• Increase elasticity and plasticity of muscle/connective tissue

• Lubricate synovial joint capsules

• Increase range of motion of joints

• Calibrate balance 

• Increase core stability 

THEREFORE, go through each of these elements EVERYDAY before the work out

BEFORE any activity, start with an LIGHT JOG to INCREASE:

• Blood Flow

• Heart Rate

• Respiration Rate

• Perspiration

• Deep Muscle Tissue Temperature

ELEMENTS of our core aim to ACCOMPLISH the following:

• Activate anterior muscles: Abs, obliques (ex and in), etc.

• Full activation of the lower back (susceptible to injury)

• Warm-up the intervertebral disks and fluid

• Calibrate Balance between upper and lower body

• Increase Core Stability

EVERYDAY you will have a DIFFERENT core routine to do

The GOALS of our plyometric & coordination elements are to use BI-LATERAL and UNILATERAL movements to:

• Increase AGILITY

• Increase SPEED

• Increase BALANCE & STABILITY

The GOALS of our Olympic and Power lifts are to:

• Increase POWER and  EXPLOSIVENESS 

  • • • Move a given weight at a high speed

      • Move body weight at a high speed

• Translate lifts from the weight room to the fields and gyms

  • • • Higher vertical for a spike in volleyball

      • Powerful hip drive for tackling

      • Explosive hip rotation for swinging or throwing

The GOALS of a flexibility program are to:

• Increase the Range of Motion (ROM) of a Joint

• Increase Elasticity and Plasticity of Muscle Tissue and Connective Tissue

• Prevent injury during activity (compromising positions)

• Enhance Performance (due to greater ROM about a joint)

  • • • Hip Flexor Flexibility for greater knee drive

      • Ankle Flexibility for greater squat depth

      • Shoulder Flexibility for snatch & overhead squat form