Royal Valley Summer Weights and Conditioning
The goal of the Royal Valley Summer weights and conditioning program is to help the student athletes in the Royal Valley School District reach their full athletic potential. The more student athlete’s we have participating in this program and there by working on their athletic potential, the better we will see these results carry over to the success of team and individual sports provided by the district. The program is designed to benefit all student athletes in order to maximize their ability in all areas of the competitive sports arena. This program relies on the help of the student athletes, parents, and coaches of the Royal Valley School District to make this a successful building block of all of our sports programs.
All athletes involved in a sport should be looking to improve their strength, speed, and explosiveness. To do this, it is critical to develop the following areas, which are incorporated into our strength and conditioning program.
- Relative Strength- Simply put this is how strong an individual is in relationship with their body weight. Consistent, year-round training helps maximize strength. With an improvement in strength, an athlete will be able to now run faster and jump higher.
- Mobility/Flexibility/Stability- A huge problem in today’s electronic, static, sitting environment. Common problem areas are the hips, shoulders, and ankles. Improving these areas helps with posture and body balance, as well as improvement of stride length and the force it can produce in an explosive action.
- High Velocity Movement- This is sprinting, jumping, and agility. To be able to transfer speed, strength, and quickness to the athletic surface, it must first be practiced and learned consistently. With a constant focus to these movements, athletes will be able to improve game speed.
- Reaction/Acceleration-This is the ability to reach top speed of a certain movement. This could be a jump, a first step, arm movement, but no matter the movement it needs to be able to get fast as quick as possible. Training the body to react and accelerate will allow an athlete to maximize the speed they possess and better use in the course of competition.
- Force Development- As the athlete’s strength improves, the focus can shift to producing force, which in turn improves explosiveness on the playing surface. This is incorporated through med ball throws, Olympic lifts, plyometrics and other velocity based exercises.
The goal of this program is to use all of the five developmental areas to increase the potential of Royal Valley athletes. Consistent training is vital to seeing consistent success. The more student athletes involved in working to maximize their athletic ability will create consistent success on the competition fields at Royal Valley, Big 7 league, and at the state level.
A schedule of the summer program can be found on the school website. There will be two high school sessions, which are open to all student-athletes. The first session will be at 6:30 a.m., and the second session will be at 7:30 a.m. Both sessions will run about an hour long. The two high school sessions will be followed by a middle school session, which will start at 8:30 a.m. and run till 9:30 a.m. All sessions will run Monday thru Thursday starting the week of June 4th. Any questions can be directed to Coach Lott at the high school. Here is a link to the calendar: https://goo.gl/CHuKCK
Head Football Coach
Strength and Conditioning