The basis of all strength and conditioning programs should begin with assessment of the athletes’ abilities to determine what they are capable of doing and to see where improvements need to be made. The primary goal of any program should be injury prevention through ground based strengthening exercises. This is the most important component of an athletes program in order to ensure the safety of all athletes. The best way to set a quality foundation for athletes is to continuously reinforce proper form for all movements.
For athletic development, the main variables that play a role in overall athleticism are power and efficiency. There are many sub-categories that go into these two variables such as speed, strength, and motor patterns. Motor patterns are along the same lines as technique feedback, which is why this should be the first component any strength coach looks at. If a motor pattern is flawed, many more problems can arise in the athletes development. In a training program, it is important to develop muscle mass before progressing to more powerful movements with higher intensities. This is to ensure the athlete has an adequate anatomical foundation prior to increasing the speed and intensity of the movement. Running speed can be developed separately using sprint interval training specific to the demands of the sport
Strength and conditioning programs should be athlete specific, weighing the needs of the sport in terms of muscle groups and metabolic systems. Program design will also take the assessment of the athlete into account in order to build upon weaknesses and maximize strengths. Once athletes have developed safe and efficient motor patterns, as well as a quality strength base, Olympic lifts and plyometrics can be implemented in order to progress the athletes’ power output. In order to achieve optimal results from any kind of training, athletes must be educated on how to properly apply sleep and nutrition habits for maximizing recovery.