SPTA FITNESS ULTIMATE INJURY PREVENTION PROGRAM
Price: $599.00 for 18 sessions Age: Entering 7th Grade – College Seniors When: Beginning July 6, 2011. Mon/Wed @ 6:30am, 7:30am, 5:30pm, 6:30pm, Friday @ 6:30am & 7:30am Terms: 18 sessions expire 60 days from 1st session attended How to Sign Up: Call 781-444-5141 Ext 0  Warm-Up:
Dynamic Stretching will take place in the 50 yards within Dynamic Alley. This will take place over 5 – 8 minutes and be followed by 3-5 minutes of light jogging.
The Circuit:
There are a total of seven stations. There are six functional exercise stations and one Tempo Station. In stations 1-6, Agility, Balance, Running Form/Speed, Med Ball Stability, Upper Body, Lower Body, and Core strength will be addressed. Within Tempo Alley, 30yd, 40yd, and 50yd Sprints will be performed.
Station 1:
Line Drills – Single Leg/Double Leg Forward & Back Jumping, SL/DL Side-to-Side Jumping, Double Leg Scissor Jumps, Four Corner Square Hops. Unilateral Balance Drills – Lateral two-step’s with eccentric stab’s. Jump Rope – Continuous jump roping (functional calf raises). Can progress to SL as able. Station 2: Agility Ladder: Two size ladders (15-step, 9-step). Age appropriate series of footwork drills. Six to ten drills utilizing quick feet, side steps, forward, backward, cross-over, and lateral stability. Station 3: 20 yd Speed Focus: Proper running form (Arm swings, breathing, hand position), Explosive starts, “Staying Low”, accelerating, decelerating properly. Using Walking lunges w/ rotation, ball drops, 10yd explosives vs. 20yd acceleration. Station 4: Medicine Ball Functional Core: Training the core through rotation while incorporating concentric/eccentric lower extremity contractions and proper hip activation. Also a specific focus on ankle stability through all axes/planes of motion. Station 5/6: Functional Strengthening: A focus on proper form, kinetic deficiencies, weakness, strengths, and possible limiting injuries. Isolating specific muscle groups through body-weight exercises, light weights, battle ropes, and partner resistance. Addressing movement patterns that have proven to be precursors to Knee/Ankle/Hip/Shoulder injuries. Dynamic Alley: Aerobic/Anaerobic Training:30, 40, 50 yard runs/sprints while monitoring active vs. recovery ratios. Incorporating all previously trained mechanisms including footwork, explosiveness, speed, form, and strength all the way through deceleration. **Static stretching is recommended post exercise. SPTA Fitness will have Dynamic & Static stretching pocket sheets available to take home.** | 
