Ok, in random order, here they are...

The Finish First Sports Performance 7 Physical Fitness and Sports Training Program Goals:

1. Establish a Routine-Make Exercise a Habit.
   A successful athlete makes conditioning part of the daily routine...year-round. High level high school athletes and ALL college athletes do a physical fitness training routine on a year-round basis.

2. Prevent Injury through Training.
   A well conditioned athlete is less likely to be injured, and if injured, recovers more quickly. Attention to balanced total body training, specific conditioning, and training to address the most common injuries in the specific sport will help reduce the athlete's risk of injury.

3. Improve Work Capacity (physical fitness conditioning).
   A well-conditioned athlete handles high quality work and recovers quickly. The physical conditioning (energy system development) needs of each sport need to be determined-and then addressed in the training sessions and overall training plan. It should be the goal of each athlete to finish the match/game as hard as they began, while exerting 100% effort the entire duration.

4. Improve "Core Strength."
   A well-conditioned athlete has the low back, abdominal, and hip area (core) strength to transfer the force generated by the legs to the upper body. Most sports require a huge hip power transfer in different planes of motion (straight ahead, side to side, rotation, chopping, etc.).

5. Develop Balanced Muscular Strength, Speed, Endurance, and Power.
   A well-conditioned athlete trains the total body for strength, speed, power, and endurance. Movements in most sports occur in all planes; there can be double leg and single leg movements, etc., so it is important to train accordingly. Athletes must be balanced to help prevent injury and maximize physical fitness.

6. Develop Sport Specific Speed, Strength and Power.
   A well-conditioned athlete reacts quickly to accelerate, decelerate and stop under control. An athlete who can decelerate, stop, change direction and re-accelerate has an advantage over their opponents. One way to train for this is by using plyometrics. Plyometrics are important for development of power and power endurance, but a base of speed and power training must be established prior to engaging in a rigorous plyometric routine. Power endurance training helps the athlete train to be as explosive in the last minute as he/she was in the first minute.

7. Maximize Potential.
   A well-conditioned athlete understands his/her strengths and limitations and how to work with them. Knowing your strengths and weaknesses helps you focus your efforts in training, and make adjustments in your training.
   Adapted from Tim Lang, DePaul University

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