CALCULATORS Calculator for 1 Rep Max (excel) Calculator for Weight Room Training Volume (excel) Calculator for Training Zones (excel) Calculator for Critical Speed (excel) CORE STRENGTH Abdominal Exercises (pdf) Leg Lowering & Core Strength (pdf) Medicine Ball & Core Strength (pdf) Sit Up Exercises (pdf) Partial Curl-up Test Explanation (pdf) Partial Curl-up Beep Test - only works in Internet Explorer (windows media audio file) ENERGY SYSTEMS Aerobic Capacity Training Zones (pdf) Anaerobic Alactic Power Training (pdf) Anaerobic Lactic Power Training (pdf) Meeting Energy Requirements Difficult (pdf) Explanation of Training Zones (pdf) SPEED & AGILITY Agility Exercises (pdf) FLEXIBILITY Flexibility and Stretching (pdf) What is Stretching Compared to Flexibility (pdf) What is Flexibility (pdf) Purpose of Stretching (pdf) Shoulder Flexibility Exercises (pdf) Stretching Instructions (pdf) WARM-UP/COOL-DOWN Dynamic Warm-up (pdf) Benefits of Warmup (pdf) Why a Dynamic Warm Up (pdf) STRENGTH WEIGHT TRAINING Intensity Values & Load Utilized in Strength Training (pdf) Developing Muscle Mass (pdf) Load vs Number of Reps (pdf) Training for Muscle Mass, Strength, & Power (pdf) Rest Repetition Load Guide (pdf) Principles to Developing Muscle Strength (pdf) Strength to Body Weight Ratios for 1 RM Strength Test (pdf) Throws Program Progression (pdf) Comparison of Strength Training Methods (pdf) PLYOMETRICS Vertical Jump & Lower Extremity Joint Strength Relationship (pdf) Effect of Trunk Stability & Leg Strength Training on Vertical Take-off Velocity (pdf) Complex Training with Combined Explosive Weight Training & Plyometrics (pdf) RESISTANCE TRAINING Leg Tubing Exercises (pdf) Shoulder Tubing Exercises (pdf) OTHER Physical Fitness Tests (pdf) Fitness Test Results Interpretation (pdf) Practical Analysis of Fitness Parameters (pdf) Preparing for a National Competition (pdf) Training Principles (pdf) Developing a Yearly Training Plan (pdf) The Unloading Phase (pdf) Sport Match Testing Protocols (pdf)