In 2010, I was a graduate physical therapy student at Northeastern University and an assistant strength and conditioning coach with their varsity athletics program. The summer season was particularly exciting, as it marked the arrival of first-year student-athletes who were eager to begin their team’s rigorous strength and conditioning program.
As the new athletes arrived, our strength and conditioning staff advised me that many freshmen typically had limited sports performance training experience. This often left them lagging behind their more experienced teammates. They were right.
The incoming freshman athletes were noticeably unprepared in the weight room. Their initial performance assessments revealed significant weaknesses compared to their older counterparts. These deficiencies not only increased their risk of injury but also hampered their ability to perform at the high level required for collegiate athletics.
To address these challenges, we implemented a series of targeted exercises designed to build foundational strength and improve movement mechanics. Here are two key exercises we used to help prepare these athletes for the demands of collegiate sports:
Lateral Step Down: This exercise was crucial for developing lower body strength and enhancing single-leg stability. It involved stepping down laterally from a raised platform, which required the athletes to control the descent of their body. This movement is essential for efficient deceleration, a critical component during cutting maneuvers and other sport-specific movements. By mastering the lateral step down, athletes learned to manage their body’s momentum, reducing the risk of injuries such as strains and sprains during dynamic sports actions.
Split Stance Deceleration: Deceleration is a fundamental skill in many sports, and improper technique can lead to severe injuries, such as ACL tears. The split stance deceleration drill was designed to teach athletes how to decelerate effectively. We incorporated resistance bands into this exercise to increase the challenge and more accurately replicate the forces encountered during sports activities. Athletes practiced lowering their center of gravity and maintaining control, which is essential for preventing lower body injuries when stopping or changing direction quickly.
Reflecting on these experiences, I often wonder about the potential benefits if more high school athletes participated in comprehensive strength and conditioning programs before entering college. Such early preparation could significantly enhance their physical capabilities, reduce the risk of injuries, and give them a competitive edge over their peers.
High school athletes who engage in structured training programs are likely to arrive at college with a solid foundation in strength and conditioning. This preparation would not only impress their coaches but also increase their chances of securing playing time in their first year. Early exposure to proper training techniques can foster long-term athletic development, leading to improved performance and longevity in their sports careers.
At Cohen Health and Performance, we’ve recently expanded our Performance Division by launching Performance University (Performance U). In addition to complementing our sports physical therapy services, this small-group performance training program is specifically designed for elite-level high school athletes. Performance U tailors its training to meet each athlete’s unique needs, utilizing the latest advances in sports technology to optimize results.
If your child dreams of playing collegiate sports or if you are seeking the best training option available, Performance U is here to help. We are currently accepting new clients for our summer Performance U group, which begins on May 20th. To learn more about Performance U and how it can benefit your athlete, check out the video below or click here for more information.
