Muscle Strength / Endurance

A. Muscle Strength*

Will improve as you grow and practice

1.) Weight lifting techniques for size, bulk and strength:

• heavy weight (75% - 90% of maximum)
• few repetitions (5 sets of 5)
• lift 4 or 5 days per week

2.) Weight lifting techniques for fitness, shape and endurance:

• light weight (50% - 70% of maximum)
• many repititions (5 sets of 15)
• lift 4 or 5 days per week

B. Endurance*

Aerobic Conditioning (Continuous motion, jogging, aerobics)

TIPS:

• Exercise most days (3-5 times/week)
• Work continuously (15-30 minutes)
• Work hard enough (Heart Rate 150)
• Watch your performance improve

Anaerobic Conditioning (Fast bursts of motion: sprinting, weight lifting)

TIPS:

• Put your best effort into drills
• Exercise most days (4-5 times/week)

C. Body Composition*

TIPS:

• Drink lots of cold water
• Load carbohydrates (Complex Sugars)
• Eat enough protein
• Eat a variety of foods (or vitamins daily)
• Reduce amounts of fat in favorite foods

Pre-game/Prepractice Meals:

• High carbohydrate / low fat / low protein
• No caffeine or high sugar deserts
• Large Meals: 3-4 hours before game time
• Small meal or snack 2-3 hours before participation
• No carbohydrates in 1 hour before participation

D. Flexibility*

Gradual Stretching - NO Ballistics (bouncing)

TIPS:

• Stretch gradually before and after workout
• Keep muscles warm
• Stretch everyday

*Indicates trainability; Something you can change!