A Northern Kentucky Girls Soccer
program has been working to gain an edge through an intense training
program. Coach Attef Mikhail has enrolled his team, the Brazilian Strikers, into an all-inclusive training program at The Workout@Covington,
just a long strike from downtown Cincinnati.
The workouts include
intense Acceleration Training on the treadmills, Speed and Agility
Training geared toward soccer specific movement patterns, Core Development, and Strength Training. Explosive Training is also being employed through the use of the SHUTTLE MVP, a cutting edge training device that involves firing the explosive, fast twitch muscle fibers.
Female athletes tend to use their quadricep muscle strength more than their male counterparts, who involve much more hamstring firing in their lower body, athletic movements. This can lead to ACL tears and stress fractures due to musclular strength imbalances. Hamstring muscles should be 60-70% as strong as the quadriceps. Therefore, the ASAP~Athletic Strength And Power program is designed to enhance strength gains in that all-important knee joint. Front lunges, side lunges, squats, the Shuttle MVP and a variety of single joint movements using the Hammer Strength machines make sure that these girls are strengthening the musculature involved. Furthermore, the girls are pushed through a speed/agility station and then sprint training using an interval training concept.
For more pictures of the Brazilian Strikers Soccer team in training, check out the ASAP Photo Album (in the column on the left).
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Recently, the Kenton Volleyball Club (Kenton County Kentucky) began a rigorous ASAP training program. The program consists of several training aspects including goal setting, strength training, physical conditioning, jump training, ground-based sports skills, agility training, acceleration training and also explosive power development. One of the keys to improved performance is the development of lean body mass.