Strength and Conditioning Session
Jumping ability has been correlated with a number of key fitness capacities, as it depends on the ability to exert high forces rapidly through. Here our athletes are using the Vertec system to assess vertical jump capacity. The ability to accurately assess strength is crucial. We use an isometric pull, performed on a force plate, for much of our strength diagnostics. This gives a range of values which direct our strength development programme. Strength underpins a number of fitness qualities. We utilise ground based multi joint exercises that develop force capacity through key movements. Here Harrison is performing a front squat, a key exercise in our strength development curriculum. Olympic lifts are an integral part of the USW strength and conditioning programme. Here Connor Blacklock is undertaking the jerk, an Olympic lift used to develop explosive force capacity. The ability to apply force rapidly through a triple extension action plays a key role in many sports. USW athletes utilise a range of Olympic lifts and their derivatives to develop this capacity. Here Connor sets up to perform the "Snatch". Many sports actions such as sprinting and jumping utilise a capacity known as the stretch shortening cycle. USW athletes utilise a range of plyometric exercises such as this hurdle jump in their training to develop this SSC capacity. The ability to exert explosive forces through a rotational pattern is an often used, but undertrained capacity in athletes. At USW we use a range of medicine ball based exercises to teach and develop this capacity.