Screening
Functional
Movement Screens (FMS) will be done for the Power Clean, Back Squat, Deadlift
and Bench Press.
FMS’s will also
be done on passing and kicking, as they are key skills required by a center.
Monitoring
If the athlete is able to complete 2 or more repetitions over the prescribed amount it is recommended that the following increases are made:
- Upper body - 2-4kg
- Lower body - 4-7kg
Evaluation
1 Rep Max (1RM) testing exercises – Bench
Press, Back Squat, Deadlift, Power Clean, Pull Up.
-
Pull Up
was chosen over Bent Over Row for an upper body pulling movement as it is more
difficult to cheat the repetition; if the repetition is cheated it is easy to notice and correct
for the next set.
Figure 1. Modified Agility T test
Report
When the athlete
was first assessed it was found that they had a previous history of ankle
sprains that lead to weak ankles. Additionally it was seen during agility
drills that the athlete was poor during transitions. Having completed their
off-season programme now the athlete has shown encouraging improvements in
ankle stability through dramatic increases in single leg movements and an
extremely stable bosu ball squat. The primary training goal of the off-season
was to add lean body mass to the athlete through hypertrophy resistance
training. The athlete has gained lean body mass and improved across all one rep
max tests, which was a secondary goal of the programme. Although agility was
not specifically worked on in the training schedule the athlete has improved in
the modified T-Test, most likely due to better transitions as a result of the
programme.