The CESA STRENGTH program is made up of five areas:
–Speed training (2 days a week) Focusing on proper running mechanics and form, sled pushes, calisthenics, resistive running cords for power, and agility ladder work to develop quick reaction timing. There are two ways to improve speed, stride length and stride frequency, and the methods above will address both aspects of speed development.
-Jump training (2 days a week) A wide variety of plyometric movements will be used to enhance the athletes explosive power and agility. We will also spend time relating the importance of landing properly, as this is how a large percentage of injuries occur. As the athlete progresses the jumps will become more dynamic, starting with short box jumps, and moving to forward/reverse, side/side, and diagonal jumping patterns. With the addition of several other exercises the athlete will develop the strength and technique needed to safely execute movements they will need to do in their sport.
-Core training/Mobility (3 days a week) Every movement starts with strong core muscles. These movements will provide a basic foundation for all other sport related movement, as well as help to protect the body by providing a total body muscular balance and increased coordination. A combination of abdominal, low back, and hip exercises will be used to strengthen the core muscles.We will also pay a lot of attention to the upper back and rotator cuff development. Some of these exercises include; medicine ball work, use of the resistive bands, and isometric and multi-muscle abdominal exercises. In addition our yoga based mobility work will allow the athletes to improve their overall athleticism while helping to decrease the chance of injury.
–Strength training (2 days a week) Multi-muscle group exercises will be performed to build strong coordinated movements on the field. These exercises will be done with either the body as the resistance or with weights to provide added resistance. The goal here is to provide the body with the movement patterns needed to generate power by using all the muscles of the body together. We will also do some strengthening of some smaller “supporting cast “ muscles that surround different joints to aid in the protection of that joint, as well as helping to perform the intended movement, like running or jumping.
-Warm up/ Cool down / Stretching We will stress the importance of proper stretching techniques, as well as, why it is important to warm up and cool down when exercising as it relates to muscle health. The warm up, which is a series of calisthenics, the cool down, and the stretching will be put in a specific order, and will be mandatory every session.
With the CESA STRENGTH Program we want to educate the athlete on why we are doing these particular exercises so they will have a better understanding of what we want them to do. Technique and form will be held in the highest regard. The result is a comprehensive program that will give the athlete better performance on the field.
Price: $200 per week
DAYS: Monday -Friday 2-4pm at the Mesa Complex, inside the weight room in the main building.
The athletes may come for one or multiple weeks, and if they choose to come for multiple weeks the workouts will be tailored to account for their progress from week to week. There Is a 10% discount on multiple week athletes, just use the code “CESA” upon checkout.
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