Strength and Conditioning
Our fundraising for our new wellness center has begun. Please contact Coach Gunter or Lisa Niebuhr for more info.
We recently extended our deadline for pledges until December 31, 2010.
Please help us meet our goal of raising over $180K for this worthy project. We are over half way to our goal.
Phase 1 of construction is done. We still need to raise about $60K to complete Phase 2. Proposed opening is set for August 1, 2010.
News from Strength and Conditioning:
The Summer Weight Room Hours are:
MWF 7:00-9:00 am 4:00-5:30 pm
TTh 7:00-9:00 am Softballl girls will be in at 8:00am
Sat. 9:00 am upon request
Conditioning: Tues. and Thurs. 7:00-8:00 am
What are plyos? Plyometrics are designed to make an athlete quicker and also to increase an athletes ability to jump and change direction. Our program includes boxes, ladders, jump rope, lunges of all types, dot drills, t-drills, depth jumps, etc. It is intense and takes about 30-45 minutes to complete. It is about decreasing the time it takes the signal from the brain to activate a muscle.
Some say boxes are bad for the joints. I say they are if they are done incorrectly and if the athlete is physically too weak to perform the jumps. You must incorporate strength training in your program. I have personally been to many clinics including one led by the US Olympic Track Team Strength Coach. Every program I have studied uses boxes to some extent even for the girls. Our supervisors of these acitivities spend time researching what we do. The last clinic I attended in Sioux Falls(April 2010) had a speaker that only worked with elite volleyball players, mostly outside hitters interested in increasing their vertical. The plyometrics he showed were incredible.
What goes on in our weight room. Come find out. You will see our athletes working mainly with free weights. We use the bench, cleans, and squat as our core lifts along with many other lifts designed to improve strength as well as flexibility.
Overall our program is outstanding, with our new facility on the horizon it is my hope that we convince all our athletes, male and female, that this will help make them bigger, faster, and stronger (Better).
Next Testing Date for Football Players is the week of August 9, 2010.
Testing Results-Feb. '09
(pdf file - 4 KB)
Feb. 2010 Testing Results
(pdf file - 29 KB)
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