Special Olympics Football Coaches Quick Start Guide Principles of Strength Training and Conditioning—At-A-Glance Strength and conditioning training is designed to assist athletes in their overall development. There are two types of strength training programs: general and specific. The exercises used in each program reflect the athlete’s need for strength development. A general strength and conditioning training program gives athletes extra strength in the particular muscles that are needed to perform well in their sport-specific events. In addition, strength and conditioning training can help to prevent injury to athletes by building healthier, flexible and stronger muscles and bones. Flexibility • • • • • Stretch slowly and with control Do not bounce or feel pain Breathe slowly and rhythmically; do not hold your breath Easy stretch: slight tension to no tension—hold for 5-12 seconds Developmental stretch: stretch further feeling slight tension again—hold for 15-30 seconds Muscle Balance • Train both the front and the back muscles when strength training • Example: if training the biceps, also train the triceps • Important in preventing injury Selection of Exercises • Emphasize total body condition Order of Exercises • Very important in getting the most out of each exercise • Exercises and lifts that work many muscle groups and require more mental concentration—perform early in the workout • Exercises and lifts that work small muscle groups and require little concentration—perform last in the workout Frequency of Training • Always include one day of rest between strength training workouts Number of Sets • One set of each exercise is recommended during the first and second week of training. Increase the number of sets as your training program progresses. Rest between Sets • Depends upon the desired results of the workout • Muscular endurance: short rest period—full recovery not required • Strength and power: longer rest period—full recovery required Active Rest • An active period, recreational level, after the completion of a season of sport • May or may not include strength training • Gives athletes a break and their bodies time to regenerate and rest Football Quick Start Guide – September 2004 11