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Tóm tắt nội dung (trích từ tài liệu gốc): Salisbury University Strength & Conditioning Fall 2011 Manual * CREATE AN ENVIRONMENT* "I always look at this that we have a unit here -- the coaches, the trainers, the guys that handle your equipment, the person that does your travel -- and all of us try to create an environment where guys can be as productive as their talent allows." * BE RELENTLESS* "You ask any coach, especially in sports where your challenge is to be ready to compete every day. You've got to have a relentless kind of approach. You must push day in and day out and strive for better" 1 Salisbury University Strength & Condit
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Salisbury University
Strength & Conditioning
Fall 2011 Manual
* CREATE AN ENVIRONMENT*
"I always look at this that we have a unit
here -- the coaches, the trainers, the guys
that handle your equipment, the person
that does your travel -- and all of us try
to create an environment where guys can
be as productive as their talent allows."
* BE RELENTLESS*
"You ask any coach, especially in sports
where your challenge is to be ready to
compete every day. You've got to have a
relentless kind of approach. You must
push day in and day out and strive for
better"
1
Salisbury University Strength & Conditioning
Introduction 1
Chain of Command 2
Behavior Policies, Rules, Duties & Responsibilities 3
Warm-Ups 4
Testing Procedures 5
Exercise Philosophy, Drills & Technique 6
Special Programs / Speed & Agility Drills 7
Nutritional Information 8
Appendix 9
References 10
2
INTRODUCTION
Welcome to the Salisbury University Strength & Conditioning Program. You
have been selected from various applicants to complete your assistantship with our
prestigious athletic teams in our Strength and Conditioning Program. The ability to
develop college athletes that play at such a high level is a very special honor. The
experiences you are about to endeavor will help you apply all of the knowledge gained in
the classroom with the intent to further your career in the strength and conditioning field.
Make no mistake, working with college athletes may not always be fun. You may be
asked to work long days both in the weight room or on the field. This may not be the life
for everyone, but the experiences, contacts, and opportunities gained come far and few
between in the field of strength and conditioning.
The position you have attained within our program takes hard work and
dedication, but can be very rewarding. Over the course of the semester you will see
players grow as athletes, develop friendships with players and staff members, and learn
the finer points of strength and conditioning in the college setting. You must be willing
to give your best effort each and every day to help our athletes reach their potential. The
effort performed during this assistantship will not go unnoticed. Despite the fact that the
head strength and conditioning coach may not be in attendance all the time, the student
athletes and coaches will recognize hard work and commend you for the effort put forth.
Enjoy your time spent with the Salisbury University athletes as well as strength and
conditioning staff and Welcome Aboard.
3
CHAIN OF COMMAND
Title Name Extension
x 83503
Athletic Director Dr. Michael Vienna x 36357
x 36358
Assistant Athletic Director Jill Stephenson x 36345
x 83541
Assistant Athletic Director Matt McGinnis x 83541
x 70003
Strength & Conditioning Coordinator Matthew Nein
Graduate Assistant Strength Coach Andy Deck
Graduate Assistant Strength/Facilities Brian Bert
Graduate Assistant Strength/Facilities Mary Beth Krolikowski
Head Coaches
Sport Name Extension
Football Sherman Wood x 36356
Men's Soccer Gerry DiBartolo x 64144
Women's Soccer Jim Nestor x 75338
Field Hockey Dawn Chamberlain x 82588
Men's & Women's Cross Country Jim Jones x 36337
Volleyball Margie Knight x 36352
Men's Basketball Josh Merkel x 84163
Women's Basketball Kelly Lewandowski x 36003
Men's & Women's Swimming Jill Stephenson x 36357
Baseball Doug Fleetwood x 36034
Softball Margie Knight x 36352
Men's Lacrosse Jim Berkman x 36389
Women's Lacrosse Jim Nestor x 75338
Men's & Women's Track & Field Jim Jones x 36337
Men's & Women's Tennis Randy Halfpap x 36248
Powers Weight Room Coordinator/GA x 83541
Note: Phone Number = 410 � 54X � XXXX or 410 � 67X - XXXX
All strength & conditioning information, questions, and injuries should be brought to the attention of the
Strength & Conditioning Coordinator, Matthew Nein.
4
COACHING PHILOSOPHY
"A LEADER'S GOAL REMAINS THE SAME; YOU MUST BRING
FORTH THE BEST FROM THOSE WITH WHOM YOU WORK."
GOAL 1: CREATE AN EVIRONMENT
- We must create an atmosphere where the athletes want to come and put forth
max effort each day. The atmosphere must begin before any athlete steps in
the room.
o Meet the group in the Hall and get them excited
o Continue the intensity in the room
GOAL 2: GETTING THE VERY BEST OUT OF THE PEOPLE THAT WE
TRAIN
- Success must be seen in terms of exceeding personal goals as opposed to
outperforming others. If each participant can continually do their best on the
athletic field and work toward achieving task oriented goals, the athlete gains
control over their own success.
o Set Goals (See Goal Form)
o Elicit one on one conversation about effort
GOAL 3: A POSITIVE APPROACH DURING ATHLETIC COACHING
- Athletes who play for coaches who use this positive style of being highly
reinforced and encouraging have increased levels of fun, self-esteem, and
positive personality development. Coaches who use the positive approach
will begin to get to know the athletes as unique individuals and have an
increased level of team cohesion. When instructing, coaches should
emphasize the good things that can happen from proper execution as opposed
to the negative things that happen with poor performance. For every 1
negative statement, 2 positive reinforcement statements need to be made. If
critiquing an individual, use the positive-negative-positive sandwich.
o Use positive reinforcement often
o Encourage athletes
o Educate through sound Technical instruction - DETAIL
"Success is peace of mind, which is a direct result of self-satisfaction in
knowing you made the effort to do your best to become the best that you
are capable of becoming."
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Industriousness
- Industriousness? Very simply, you have to work and work hard. There is no
substitute for work. Worthwhile things come only from hard work and careful planning.
Hard work is essential, and only you really know if you're giving it everything you've
got. People who always try to cut corners will never come close to realizing their full
potential.
Friendship
- For success, either individually or for your team, there must be a level of
friendship. Friendship comes from mutual esteem, respect and devotion. Like marriage it
must not be taken for granted but requires a joint effort. Friendship takes time and
understanding. Rarely will you find in working toward a common goal that others will be
able to resist friendship if you offer it sincerely and openly. Be brave enough to offer
friendship.
Loyalty
- Loyalty to and from those with whom you work is absolutely necessary for
success. It means keeping your self-respect, knowing whom and what you have
allegiance to. It means giving respect to those you work with. Respect helps produce
loyalty. Great loyalty was stressed on all successful teams. Loyalty is a cohesive force
that forges individuals into a team. Loyalty is very important when things get a little
tough, as they often do when the challenge is great. Loyalty is a powerful force in
producing one's individual best and even more so in producing a team's best.
Cooperation
- In order to reach the full potential of the group, there must be cooperation on all
levels. This means working together in all ways to accomplish the common goal. And to
get cooperation, you must give cooperation with all levels of your teammates. Listen if
you want to be heard. Be interested in finding the best way, not in having your own way.
All of this requires cooperation. It allows individuals to move forward together, to move
in the same direction instead of going off in different directions.
Enthusiasm
- You must truly enjoy what you are doing. Your heart must be in it. Without
enthusiasm you can't work up to your fullest ability. Enthusiasm brushes off upon those
with whom you come in contact. And you must have enthusiasm to prepare and perform
with industriousness. Enthusiasm ignites plain old work and transforms it into
industriousness.
7
Self Control
-Practice self-discipline and keep emotions under control. Good judgment and
common sense are essential to success. Self-control is essential for discipline and mastery
of emotions, for discipline of self and discipline of those under your supervision. You
cannot function physically or mentally unless your emotions are under control. When you
lose control of your emotions, when your self-discipline breaks down, then your
judgment and common sense suffer. To do better in the future you have to work on the
"right now." That's where self-control comes in. Self-control keeps you in the present.
Strive to maintain self-control.
Alertness
- Constantly be aware and observing. Always seek to improve yourself and the
team. Alertness- the ability to observe, absorb, and understand what is going on around
you- is a critical component for the individual in charge, the leader, as well as those he or
she leads. You must constantly be awake, alive, and alert in evaluating yourself as well
as the strengths and weaknesses of your organization and those of the competition.
Initiative
- Have the courage to make decisions and the willingness to risk failure. Fouls,
errors, and mistakes are part of the competitive process in sports, business, and life. Not
careless or sloppy mistakes, but those resulting from assertive action based on proper
assessment of risk. Hesitancy brought on by fear of failure is not a characteristic of great
leadership. Play to win rather than not to lose. Once you have decided on a course of
action, take action. Initiate quickly, but not carelessly or in a fashion so hurried that a
miscue is more likely.
Intentness
- The ability to resist temptation and stay the course, to concentrate on your
objective with determination and resolve. Impatience is wanting too much too soon.
Intentness doesn't involve wanting something. It involves doing something often for a
very long time.
Condition
-You must be conditioned for whatever activity you're doing if you're going to do
it to the best of your ability. There are different types of conditioning for different
professions. A deep-sea diver has different conditioning requirements from a sales
person. A surgeon has different physical conditioning requirements from a food server.
You must add to physical conditioning mental and moral conditioning. You must identify
your conditioning requirements and then attain them. Without proper conditioning in all
areas, you will fall short of your potential. Rest, exercise and diet must be considered.
Moderation must be practiced. It is impossible to attain and maintain desirable physical
condition without first achieving mental and moral condition.
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Skill
- You have to know what you're doing and be able to do it quickly and properly.
You need both; the ability to do it quickly and properly. Skill means being able to
execute the entirety of your job, not just part of it. It's true whether you're an athlete or
an attorney, a surgeon or a sales rep, or anything else. You'd better be able to execute
properly and quickly. That's skill.
Team Spirit
- This means thinking of others. It means losing oneself in the group for the good
of the group. It means being not just willing but eager to sacrifice personal interest or
glory for the welfare of all. Of course, we all want to do well and receive individual
praise. Yes, that's fine, if you put it to use for the good of the team, whatever your team
is: sports, business, family, or community. Team spirit means you are willing to sacrifice
personal considerations for the welfare of all. That defines a team player.
Poise
-Poise is very simple: being yourself. You're not acting. You're not pretending or
trying to be something you're not. You are being who you are and are totally comfortable
with that. Therefore, you'll function near your own level of competence. You understand
that the goal is to satisfy not everyone else's expectations but your own. You give your
total effort to becoming the best you are capable of being. It takes poise to accomplish
this.
Confidence
-You must have confidence. You must believe in yourself if you expect others to
believe in you. However, you can't have poise and confidence unless you've prepared
correctly. (Remember that failing to prepare is preparing to fail.) Every block in the
Pyramid of Success is built on the others. When all are in place, poise and confidence
result. You don't force them to happen. They happen naturally from proper preparation.
Competitive Greatness
-What is competitive greatness? It's being at your best when your best is needed.
It's enjoying the challenge when things become difficult, even very difficult. True
competitors know it's exhilarating to be involved in something that's very challenging.
They don't fear it. They seek it. Is it fun to do that which is ordinary, easy, simple,
something anyone can do? Not at all. Yet most of the tasks we do in our everyday lives
are very simple. Anybody could do them. They will not produce the joy that comes from
being involved with something that challenges your body, mind, and spirit.
9
BEHAVIOR POLICIES
All University and Facility rules apply to you as a Staff Member. First and foremost, you must be on time for
everything. This includes the start of you shift, any on-field workouts, and/or speed and agility training sessions. You
are to respect yourself, your position, and supervisors. Remember this position is designed for you to gain the valuable
experience necessary to move on with your career in the strength and conditioning field. Note: You are not a sport
coach so do not act like one. You are also not an athletic trainer so do not act like one. If an athlete was
prescribed anything by the athletic training staff then that is the way it will stand.
Dress: You are to wear Salisbury University clothing and/or plain colored clothing without any writing (gray, black,
white, maroon, or yellow).
Appearance: You should maintain a clean cut appearance at all times.
Attitude: You must possess an attitude that dictates hard work. You must be willing to jump out of your shell to get
the point or exercise across while maintaining an attitude that invites athletes to feel comfortable to talk to you about
anything.
Facility: When you are scheduled to work in Powers Weight Room, you may not sit/hang out in the office while there
are individuals working out. You are expected to get involved with the athletes workouts. You may workout in the
facility before or after your scheduled shift. You may not workout when athletes are in the facility training. During
training sessions you must be up on your feet communicating with the athletes.
As a staff member you will be exposed to private information. At no time will you share this information
with anyone other than the Athletic Trainer and/or Strength and Conditioning Coordinator. All injuries should be
communicated with Salisbury staff members. Remember you are not a trainer so do not act like one. If there is an
inquiry please talk to the appropriate staff members.
In this program manual are all of the exercises and techniques of everything that you will be exposed to
during your assistantship with Salisbury University. Do not implement any of your own programming or philosophies.
If you have a suggestion on improving our program please contact Matthew Nein, Strength and Conditioning
Coordinator, prior to implementation. You are expected to carry out all programs to the best of your ability. Do not
add or subtract items within the program. Disregard of any of the afore mentioned policies will result in your
immediate dismissal from the program and internship.
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STRENGTH & CONDITIONING MISSION
STATEMENT AND PHILOSOPHY
Mission
The Salisbury University strength and conditioning program supports the
missions of both the Athletic Department and the University. In addition, Salisbury's
Strength and Conditioning Program is committed to the development of student-athletes
with the intention of maximizing their athletic potential while reducing their risk of
injury. It is our belief that implementing a functional, sport-specific, and individualized
program will provide our student-athletes the underlying structure required to perform at
their optimal level of play.
Philosophy
The Salisbury University Strength and Conditioning Program utilizes a
periodized, conjugate, step loading yearly plan that transcends all aspects of
physiological and psychological development. The student athletes are trained through
various measures designed to enhance performance while reducing the risk of injury:
Including myofascial release, movement effiency, mobility training, plyometric training,
multi-plainer and multi-joint ground based movements, and core stabilization. Each
aspect of the student-athletes training progresses in a systematic and sequential order to
maximize potential through each phase of training. From a psychological standpoint we
strive to instill the concepts of teamwork, respect, dedication, mental toughness, and hard
work through our training programs. By implementing these aspects along with a
functional, sport-specific training program we can adequately prepare our student-athletes
to compete at a high level within the Division III system.
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POWERS WEIGHT ROOM POLICIES
The weight room and training programs have been designed to provide athletes the opportunity to
enhance their athletic abilities while helping to reduce the risk of injury on the field of play. A
Strength & Conditioning staff member must be present at all times during open hours of this
facility. At no time may anybody participate in training activities without the presence of a
qualified Strength & Conditioning staff member.
1. Appropriate attire must be worn at all times.
a. Salisbury University Clothing � Shirts, Shorts, Pant
and/or
b. Plain Colored Clothing � Black, Grey, White, Maroon, Yellow (No Writing)
c. No open toe shoes, sandals, or hiking boots permitted.
d. Street clothes (Jeans) are not allowed to be worn when working out.
e. Shirts (T-shirt, tanktop, etc.) are required to be worn at all times.
2. Food and all tobacco products are not permitted in the weight room facility.
3. No spitting on the floor or in the water fountain.
4. ALL weights & equipment must be returned to the appropriate rack upon completion.
5. Do not drop the weights. If you must drop them they are too heavy.
6. Use of collars is required on all free weight bars.
7. Spotters are strongly encouraged and recommended when lifting weights.
8. Practicing of safe exercise methods is recommended.
9. Damaged or defective equipment should be reported to the Strength & Conditioning
Staff. For your safety and for the safety of others do not remove any signs from
equipment. Adhere to all posted guidelines.
10. Music will be played from itunes Only � Absolutely No Profanity.
a. Students may bring music to Coordinator only to add to itunes
11. Salisbury University is not responsible for lost or stolen items.
12. Salisbury University reserves the right to refuse service to any participant who
violates any policy and procedure, or engages in any verbal and/or physical abuse of
Staff or participants.
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DUTIES AND RESPONSIBILITIES
As a strength and conditioning intern here at Salisbury University there are few
duties and responsibilities that you must assist the Strength and Conditioning Coordinator
with. They include but are not limited to:
Duties & Responsibilities
1. Facility Supervision
2. Testing and Evaluating Student Athletes
3. Program Implementation
4. Facility Maintenance, Repair, and Cleaning
a. Cleaning � See Log in Office
5. Staff Training (Lifting & Education)
6. Continuing Education Projects & Competencies
7. Weekly Training Reports: Due Every Friday
� Note: Be concise and on time with your paper work. Late projects will not be
tolerated.
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INTERNSHIP REPORTS
1. Weekly Training Reports
a. Each week you will develop a report that will inform the Strength & Conditioning
Coordinator of the athletes' progress, injuries, questions, concerns, equipment failure,
and cleaning status. Please be specific and detailed in your reports.
Due: Every Friday
2. Filmed Coaching Session with Analysis
a. Video a coaching session where you directing the entire program. The camera should
follow you throughout the room during this session. Once complete, a self evaluation
report is to be done that addresses the positives and areas of improvement.
Due: Dec. 1, 2011
3. Competencies
a. Each student will be required to demonstrate and be proficient in the responsibilities of a
strength and conditioning practitioner. These tasks are related to clinical experiences
performed as a strength and conditioning professional.
i. Program Introduction
ii. Warm-up
iii. Mobility
iv. Technique- squat, deadlift, bench press, hang/power clean, push press/jerk
1. Techniques can be found in Essentials of Strength Training and Conditioning
v. Exercise Prescription
vi. Core Training
vii. Post- Stretch- choose one: Static, PNF, Bands
viii. Nutrition- choose one: Pre or Post Workout
ix. Due: October 7, 2011
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SESSION ORGANIZATION
1. PROGRAM INTRODUCTION
A. Call group together
B. Review Previous Quote
C. New Quote
D. Discussion
E. Review Training Session
F. Organize Warm-Up
2. WARM-UP
A. Foam Rolling
B. Mobility Training
C. Movement Prep & Activation
D. Ladder, Out-Door, Complex Progression
I. Linear then Lateral
E. Review Exercises & Organize Groups
3. TRAINING SESSION
A. Racks
I. Work:Rest
B. Auxiliary
4. CORE TRAINING
A. Stability
B. Movement (Limit the flexion work)
5. POST-STRETCH
A. Static, Bands, or Foam Roll
6. CLOSING
A. Comments
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Program Introduction
This section is intended to organize and initiate the training session. This part also serves as a
discussion of the type of training which includes both psychological training as well as physical
training that will occur within each training session. Below is the program introduction
progression.
1. Call group together
2. Review Previous Quote
3. New Quote
4. Discussion
5. Review Training Session
6. Organize Warm-Up Groups
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