Strength & Conditioning

 Functional Movement 

Weightlifting is only part of what we do in our training program. Typically we spend 3-4 days a week in the weight room and 1-2 days per week doing speed and agility work. In the weight room, the goal is more than simply to build muscle. It is to improve fundamental movement patterns so that athletes not only gain explosiveness and power, but also move more efficiently. The exercises involve multiple muscles and joints moving through multiple planes: front, back, side to side, and rotational, with particular emphasis on the core and posterior chain. Focus is always on technique, because strength gains cannot fully translate to the playing field if movement patterns are inefficient. For more information on the functional movement framework, please see the resources below:
Athletic Development: The Art & Science of Functional Sports Conditioning by Vern Gambetta. Gambetta is a lifelong coach, having worked with amateur and pro athletes in numerous sports: basketball, soccer, tennis, track, and others. It gives a detailed description of how to implement the functional movement framework with virtually any athlete, providing sample plans for soccer players, basketball players and more. It also has a very good section on developing straight-ahead speed and multi-directional speed and agility.
FMS: Functional Movement Systems, a website with a number of resources explaining functional movement exercises, as well an evaluation system to assess the quality of movements. South Effingham does not use many of the exercises listed on this site, as they are designed for a physical therapy setting or a home gym; however, the framework is very similar. The site gives detailed information about the theory behind the framework.
For information on proper nutrition and hydration for athletes, view the Sports Nutrition Edge information provided by the American Dairy Association.