Team Training!

One of Ontario's only facilities that adds a testing component involving the following as part of the team's registration:

20 Meter Beep Test - VO2 max calculation
10  Meter Shuttle Rd
Vertical test
Strength testing ( age appropriate)
Arrowhead run ( upon request)

The AfterShok program will also test the athlete in the area of agility, speed and core strength. The combined will include training in the following:

• Agility ladder
• Low hurdles
• Speed parachutes
• Resistance bungee
• Speed launch resistance band
• Power resistance bands
• Power boxes - jumping, leaping skills
• TRX training

Speed training is another key tool to be used in the development of the athlete. One key issue involved with speed training is the appropriate use of principles from track sprint training to soccer, football, baseball, hockey, rugby & basketball. The differences between the track sprinter and a soccer player is the linear versus lateral movement and acceleration intervals. It is recommended that the focus is on fast feet drills as opposed to stride length drills. Acceleration training should be dominant in soccer, basketball, football etc...sprint training, some maximum speed work is required. Sprint training and development of better running mechanics have their place, faster players are more likely to demonstrate improvements in speed through improvements in power that are driven by strength training. The use of plyometrics is a widespread stable of the athletics world. The use of such methods requires careful consideration, especially in regard to the risk of injury.When performing sprint training, competition is an essential and obvious means of ensuring intensity. In sprint and agility training, the competitive and social nature of the players should be harnessed and agility and quickness can be developed using tailored playground and physical education games such as bulldogs, handball and combines which develop athleticism as well as requiring acceleration, rapid changes in direction, strategy and inventiveness. Speed endurance, or anaerobic endurance, refers to the players’ ability to carry out repeated high intensity efforts. Working with athletes, it is important that the volume of anaerobic work is controlled to assist muscular gains, prevent overuse injuries and allow sufficient recovery.

Cognitive Component

AfterShok is a unique program that systemically,persistently and tenaciously addresses the issue of self-esteem with the athlete. By building self esteem, the individual is provided with the key that opens the door to the varied and enriching experiences of life through which growth and development can progress. Through debriefing, reframing, affirming and a myriad of other tactics, athletes are virtually inoculated against the daily conditions that attack their self worth (self doubt, under achievement).

PROGRAM STRUCTURE

• Dynamic Warm up 10 minutes
• Interval training – circuit
• Cool Down  10 minutes

 Dynamic Warm – Up (Astro Turf area)
(Why dynamic and not static)
The purpose of dynamic and not static warm up because the movement of the muscles most simulate movement that you will be doing. Ie. Basketball player doing lay ups before a game.

Interval Training – Circuit

The purpose of this section is to focus on specific techniques in assisting the athlete. This area will involve explosive, intense reaction and movement. We will be able to correct and determine miscues during the exercise (drills). The entire facility will be used during this training. The P.A.S.S. . (Power, Agility, Strength and Speed Program) will be introduced during this time.

We feel the following objectives must be met when developing the athlete. It’s important to note that weaknesses in any of these areas can render other attributes largely useless. The message is, therefore, that a holistic view must be taken when conditioning the athlete. The integration of these components requires the use of the correct conditioning tools and their matching to the athlete in a fun, safe and creative manner.
• Increased physical presence
• Increased power in contact
• Increased strength
• Increased speed
• Increased athleticism
• Improved sport-specific fitness
• Decreased risk of injury
• Development of appropriate character and lifestyle behaviors

Cool Down

The purpose of this section is to teach the athlete how to cool down and bring their heart rate down. The athlete needs to learn how to stretch properly during the cool down.