This is an eight week training cycle that consists of two micro-cycles within the entire cycle. Week one is Core & Agility training, week two is Power training, week three is Strength training and week four is Speed training. The first four week period is the micro-cycle, doing this two times back-to-back will give you the entire eight week cycle.

With C.A.P.S.S. training, we cycle through phases for general sports conditioning. The athletes need Core and Agility for all sports, the Power and Strength phases prepare them for Speed training.

Core Training

The core muscles lie deep within the torso. They generally attach to the spine and pelvis. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. With this support we are then able to generate powerful movements of the extremities. This isn’t just about your abdominal muscles, the back muscles must be strengthened as well.

Examples of core exercises:

Wobble board w/wo medicine ball;

Stability ball w/wo weights;

Supermans;

Medicine ball twist;

Situps w/medicine ball pass (push pass or overhead pass)

Agility Training

Training for quick footwork, body control, ease in changing direction suddenly and balance - this is agility training.

Examples of agility exercises:

In and Out steps using the agility ladder (balance, coordination, timing);

Rope Hop drill;

Zig-Zag cones, jab steps, drop steps;

and our beloved Spoke drill

Power Training

I’m referring to explosive power, the power of moving a resistance at the greatest velocity. The resistance could be a medicine ball, traditional weights or your own body weight.

Examples of explosive power exercises:

Medicine ball press with a throw out of a full squat;

From the down push-up position, explode up and move hands from in to out, then repeat out to in;

Depth jumps;

Backward throw with the medicine ball

Strength Training

Strength, as in functional strength. The kind of body strength like you've been working on a farm. Strength that allows you to break that tackle, get position in the paint - anything to make your entire body strong. Developing leg strength will improve your speed and off the line acceleration.

Examples of strength exercises:

Walking lunges (with or without weights);

Half squats;

Box step-ups & step-downs (with or without weights);

Box/depth jumps;

Squat press w/medicine ball

Speed Training

Speed and Agility go hand-in-hand. Many drills develop both. Most sports require long and short burst of speed. Prior to developing speed, the athlete must obtain power and strength. Then with proper technique, increasing speed can be learned.

Examples of speed exercises:

Get up Tag (1 player on the ground tries to catch other player in 20 m);

20-40 meter sprints (to develop sprinting technique);

Back pedal/lateral shuffle/sprint (don't work this to fatigue, give rest);

Karioca (to develop a quick crossover and first step)

This is a good time to mention the importance of flexibility. Perform full range of motion on all power and strength drills to enhance and develop flexibility. An awesome form of strength work is Kettlebell training. Even without the kettlebell themselves (you could use dumbells or weight plates with grip handles), the training is intense. The drills develop core strength, flexibility, balance and functional strength. Great for young athletes when performed with proper technique.

Remember - youth athletes are not miniature adults. You don't want to work them until they drop or fatigue to the point that their mechanics suffer. Since obesity in our society is having a devastating affect on the health of our youth, just get them moving and having fun!