My Coaching Philosophy, Capstone Project Example
Words: 3049Capstone Project
The school I am using is American Military University. My coaching philosophy would be thought of as one that expects a lot of his players and is willing to change the approach to the specific game. I expect perfection from my players because they expect perfection from me. No one is perfect. But striving to be a perfect team is what I want from my players, and that is all I can ask for. I want a team full of individuals who have the same mentality as me: “I’m not perfect, but I’m doing my best and striving to improve every day.” No one is perfect, and sometimes another team will come by and knock you down, but how you respond to that makes you a better person. Coaching players to have that never give up mentality is the goal. Teaching athletes to get back up after getting knocked down is a detrimental life lesson.
“Compete as a team and achieve, develop each student-athlete’s sense of vocation through competition, building mind, body, and spirit to help them become better citizens and leaders in the world”(Athletic Department Mission Statement and philosophy, n.d)
Myself: “The Strength and Conditioning Coach devises training plans according to sound scientific principles, supervises training sessions, evaluates athletes, maintains athlete records, and teaches strength and conditioning classes as needed.” (Sample job description – NSCA) My 2 Assistants: Improve the athletic abilities, reduce injury, and teach lifelong fitness
Interns: Maintain cleanliness of weight room, assist in workouts, and make sure weight room guidelines are being followed.
This will be a Monday-Sunday weight room schedule that will include all 4 of the sports programs for which I am putting strength and conditioning programs.
“CONDUCT: 1. Given that the workout involves different student-athletes, they would be Athletic Department with the strength coach present. 2. Also, there would be set goals and step visions that provide directions for students’ athletes. Still, on conduct students, athletes will only be allowed to lift during the scheduled time under the supervision Athletic Department Strength Coach. 3. Being part of the leisure activities, there should be no interference with academic activities as that could create conflict. When student-athletes know the time they will be free, they need to notify the Strength Coach to come up with a significant schedule on time. 4. The conduct of students in the weight room need of high manner because this room is not a health club. This is because the programs and facilities give the students privilege and attitude to remain positive; thus, like the effort they put in competition, we expect them in the preparation and training. 5. Given that it is a training facility, dree code police must always be followed to maintain decorum, and the Strength Coach must strictly enforce this. More importantly, student-athletes should be notified that at any given time, they should not even enter the S&C facility with the apparel of another university as that will be going again the set policy of room, thus leading to expulsion.
- LOWER BODYWEAR:
- When in the training room, what they require to put on include warm-up pants, sweatpants, or shorts. To reduce the risk of injury, schools must enforce a higher level of wear. As a result, yoga pants or spandex should only be worn as shorts.
- UPPER BODY WEAR:
- The only required one in the training room includes loss-fitting tops, T-shirts, and sweatshirts.
- Given that the different student-athletes will be attending sessions, each one of them should wear their shoes always at all times.
- Other factors are that ANY student-athletes who will interrupt another will on activities such as lifting will lose weight room privilege.
- Also, when working out, they should be no harassment of each other, and DO NOT pester or bug. This means that each student-athlete in the weight deserves RESPECT
- Being a training session, students-athletes should be informed with caution about not using cell phones.
- SAFETY: 8. THINK SAFETY! Clear workspace of obstacles, including other athletes. Always use spotters and collars on bars.
- In case of any injury in the working room, the trainer must report the incident.
- RE-RACK YOUR WEIGHTS along with any tape, pre-wrap, straps, bands, or other equipment
- Any equipment that belongs to the weight room, such as towels, should be taken out without the trainer’s permission.
- Fundamentally, student-athletes should only be allowed to have telephones and computers in the Working room if authorized by the Strength Coach.
- ANY STUDENT-ATHLETE WHO FAILS TO FOLLOW THE ABOVE RULES AND POLICIES RISKS LOSING THE WEIGHT ROOM PRIVILEGE.
USAGE REQUIREMENTS: There are requirements for student-athletes to use the facility (Sample job description – NSCA. (n.d.).). For instance, the requirement is that they must be on the current affirmation eligibility sheet on file with Senior Women’s Administrator.
- Also, the student-athlete should be enrolled as a University of Texas student in Dallas and eligible in terms of academics by the NCAA.
- Another vital requirement is that the student-athlete should be cleared academically by SWA/Compliance Coordinator
- The student-athlete should be medically cleared by athletic training staff to be allowed to use the facility.
- The Athletic Director has the authority to revoke the student-athlete privilege to use the facility. At any time. 14. “The graduated student-athletes or student-athletes who have exhausted their sports eligibility will not be allowed to use the facility.” (Clinton, 2015)
This is an important part that I will take the privilege to develop a list of staff I would need and the schedule of each of them.
Men’s Basketball: In the Offseason, the athlete would have to train for one month to get bigger, improve balance, and get stronger.
Day 1. The main task is to build a strong body that will be more resistant to injury. As a student-athlete, you need to improve the body’s ability to resist injury by putting into perfection different skills. The first thing should be warming up because it helps prevent losing joints and improves blood flow to muscles. Some of the activities included in the warm-up activities are jump rope, swinging toe touches, leg swings, and jumping jacks. Also, they will 30 seconds to 1 minute strengthening lower back muscles by doing back extension and plate seat ups as they help to provide relief.
Day 2. The significant task on this day is maximizing strength. On this day, start with form rolling of lower and body and back for 1 minute as that will help improve overall comforts and boost circulation and lymphatic flow. After that, take around 2 minutes to lift different waits such as deadlift variations, bench press, and back squat. Also, given that you need to maximize your strength, you need to use glute-ham raise for 30 seconds as it is an effective exercise to develop strength and improve muscular endurance in the hamstrings and lower back.
Day 3. On this day, the main task will be skill work, speed training, and balancing your strength. For this to be achieved, there are different things that student-athletes will need to consider, such as taking 30 seconds of warm-up. The activities that will be included in warm-up are form rolling all the lower parts of your body and back. It is also significant to take 1 minute to do a dynamic warm-up with static stretching and leg swings. That is an effective way to increase flexibility as a basketball player (Ludwig, (n.d.). Plyometric exercises, such as skater hop, skipping forward and back, and landing on one and two feet for around 20 seconds each, should also be included in your workouts to help balance your strength. Finally, practice sprinting and learning how to switch positions more effectively.
Day 4. On this day, the key task will be improving my skills as a Basketball player; there is a need to improve skills in order to be competitive in the starting season. The main activity should be skill work that will take at least 30 minutes. Take 5 minutes to train on how to handle a tennis ball by tossing it on the wall. The other task like tennis ball wall tosses should take at least 5 minutes to be perfect at the end of training. Also, for about 1 minute, improve your upper body by lifting maximum effort body press. It is also important to practice high volume chest shoulder Triceps and round-robin incline bench so that to improve your strength in terms of body stability.
Day 5. The final day of training will focus on lower bodybuilding. For about 20 minutes, you need to improve your strength by ensuring that the lower part of your body is strong. As student-athletes, you take 1 minute’s worm up by making lower body form roll and lifting front quart to enhance strength.
- However, after this lesson, it’s time for the student-athlete to meet with health and nutrition specialists at least once a week so that he or she knows what nutrients to consume in order to enhance balance and build strength.
- Also, given that the first week’s main goals were about getting stronger and bigger as an athlete, the following week, you will need to focus on skill work with coaches so that to improve your skills.
- In each week, there should be 8 to 10 hours of work out so that the athlete has the strength to compete at the end of the offseason.
Men’s Baseball: In the off-season, you should focus on basic weightlifting at a moderate frequency. This is the off-season training according to Sports Fitness Advisor.
- Duration: From 4 to 8 weeks.
- Load: 50-60% of your I-rep max. Exercises with your body weight are also a good idea.
- Repetitions: 12-20.
Every other day, twice a week, or three times a week. A day rest should follow each session.
Circuit training is an excellent way to train in the off-season. This method of training doesn’t take long, and it’s easier to plan.
The standard time for a circuit is 30-60 seconds, however you may extend or reduce the amount of time according to your needs and fitness levels.
Here’s an example of an off-season circuit training regimen.
|1||Push both legs into the ground||12 seconds|
|2||One arm dumbbell row||10 seconds per arm|
|3||Lift your lower back off the floor(sit-ups)||15 reps|
|4||Press-up||10-17 re s|
|5||Box toe ta s||60 seconds|
|6||High pull barbell||20 re s|
|7||Back extensions||15 re s|
|8||Lunges with dumbbell||15 reps per leg|
|9||Squat thrust||10 re s|
|10||Crunches oblique||15 re s|
Phase 2. Training In the Early Preseason
After that, we have training during the early part of the preseason, when your aim is to maximize strength.
Here’s how your early preseason workout program should be structured:
- Duration: 6 weeks.
- Load: 80-90% of your I-rep max.
- Repetitions: 4-8.
- Sets: 3-5.
- You’ll want to start each session with a warm-up, and typically three days per week is enough. With at least one day off in between sessions, you should be able to push yourself just about every day.
At this stage, you’ll be working with extremely heavy weights, so make sure you have proper form in order not to harm yourself. Because stable lifts as though bench press are somewhat dangerous, an instructor is not required.
|3||Arm string curl||8|
|4||Overhead press dumbbell||12|
|5||Standing calf raises||10-14|
Third Stage: A player will train during the season in the Late Pre-Season to be ready for the succeeding year.
The third stage is focused on transferring your newfound power to explosive force. In baseball, speed is critical, so you should do speed-oriented exercises before the season begins.
- Duration: 4 weeks.
- Load: 50-60% of your I-rep max.
- Repetitions: 8-12.
- Sets: 2-3.
- Days per week: This workout entails two or three workouts per week, with one rest day between each. Because the weights are much lighter, you may do activities rapidly to build speed.
Here are the activities you could do during this phase:
|4||Pull-over medicine ball throw||10|
|5||Squats Rotation dumbbell||08|
|6||Reverse medicine ball crunches||14|
In-Season Weight Training Exercises That Are Highly Recommended
Finally, based on the seven strengths, the study paper recommends the weight lifting exercises listed below. These have all been previously incorporated into my preceding programs.
|Gluteus maximus & Quads||Leg presses
|Biceps Femoris||Single leg glute bridge
Stability ball hamstring curl
Romanian dead lifts
Cattle bed swings
|Free thesaurus||Weighted chin-ups
Under hand grip pull down
Dumbbell under hand bend over row
Under hand bend over row
Plate loaded pull down
|Muscle pectoral||Dumbbell press. Alternating Bench press.
|pyramidal||barbell upright row
Bent arm little rise
|Cable diagonal rise|
|Flexing elbow||Arm curl
Incline dumbbell curl
|Extensor ceuboyiti||Push the bar down
Kick back triceps
|Dumbbell excersises||Wrist extension.
All this is to ensure that those training for preseason have the best workout table that keeps them motivated on what they need to do on each training day.
Women’s Soccer: “Interval Sprint Workout: For the women who participate in soccer high, intensity interval training is essential because it helps in weight loss than continuous or biking under 10 miles per hour over long distances. Given the importance of this workout, the athlete must start with a 2-to-4-minute dynamic stretching warm-up routine at the beginning of the workout. After stretching, ensure that you do 5 to 10 minutes of light cardio, such as jogging, because that will help prepare the muscle for dynamic warm-up. To maintain the workout, ensure that you sprint each day of your exercise and follow that sequence without changing your timetable. Before sprinting, it is important to take dynamic stretching because it helps warm up the muscles. After the activity is important to ensure you take a full rest period to maintain your ability to make progress in workout performance. When taking a rest, your focus should be on getting an explosive start by ensuring that you keep your strides smooth and powerful. Before attempting any interval sprinting exercise, they need to warm up, and this should be on your daily schedule.
Dynamic Warm-up is essential for summer fitness because it prepares your ability to prepare to win. This activity should be completed before each conditioning session to enhance your strength. Begin with a high knee walk, in which you grab the opposing leg’s shin and pull the knee toward your chest at the start of an activity. To add on that straight leg deadlift, to perform this movement, start with your hands on your hips and one leg in front of the other. The ideal position for reaching out with both arms to the sides while keeping one arm straight and attempting to lift one knee to waist height is as follows. Finishing the exercise with a forward sprint helps burn calories and build muscle mass. Also, before ending the session, exercise short sprints so that to improve your heart rate. Always ensure that the dynamic warm-up takes at least 4 to 6 minutes. In case you need to lift, do it with the purpose this means that you need to include lifts that balance your muscle groups. Body Circuiting is another important exercise that needs you to perform for at least 45 seconds. Within the period of exercise, there is a need for 30-second rest. Make sure to complete three turnarounds of the allotted body loop with a 5-minute rest (Soccer, 2016). But before starting the circuit, there are a need to have squat jumps, 3-minute warm-up or running, comprehensive full-body stretch, and pushups. All these activities aim to ensure that your body is strong and with strength. As a result, it is clear that women require this program in order to develop team tactics and manage injury prevention and overall fitness during a difficult time of the season.
Women’s Volleyball: Off-season = Base Phase
Maintaining volleyball-specific endurance and improving power and work capacity by enhancing explosive lifting abilities
Aerobic exercise evaluation
Test to check your speed and agility
Test of strength and power
The height and arm span are measured.
Off-season = Strength Period
To enhance vertical jump, stamina, agility, and explosive power, strength and power training are required. During this period, circuit and fundamental strength workouts may be used.
Jumping over obstacles
Tosses and flings
Off-season = Onset of the peak phase
Skilled training is a sort of game-oriented physical exercise that may help you improve your reaction time and agility in real life situations.
Competitive = Season
Twice a week, maintain strength and conditioning. All the other phases are aimed at achieving this objective. Due to all of the strength and conditioning acquired during the off-season, players’ performance should be excellent.
Transition = You should give your body the chance to relax and recuperate before beginning off-season training (De Duran, 2021).
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Basketball. Retrieved May 14, 2022, from https://static.gohuskies.com/pdf/strength/11 nsca_basketball.pdf
Clinton, J. (2015). The university of texas at dallas athletic department
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Ludwig, M. (n.d.). Strength trainingfor basketball – Washington huskies. Strength Training for
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Soccer, A. (2016, August 8). Sample College Women’s Soccer summer workout. Amplified Soccer Training. Retrieved May 28, 2022, from https://www.amplifiedsoccerathlete.com/athleteguide/2015/3/26/hastings-college-womens-soccer-summer-workout
TheChampLair. Retrieved May 14, 2022, from https://thechamplair.com/baseball/collegeworkout-program/
Weight room policies and guidelines. Dallas, TX; UTD Athletic Department.
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