I took Andy Robinson's program from Eastside that he developed at The Plex in Columbia. It involved 5 exercises and we added plyometrics training:
Mule Kicks
Fire Hydrants
Prisoner Squats
Jumps with balanced landings from 6" (later 12", then 18" now)
Vertical Jumps with body weight only
Plyometrics:
1. Lunges straight ahead
2. Lunges at 45% angles
3. Lunges at 90% angles
We added several Dynamic Flex (moving) exercises in our running/jogging warmup program.
We have done these religiously since preseason conditioning started and:
Last year, Blue Ridge had 7 knee injuries among 15 players, and 5-6 were severe. This year, knock on wood, 0! Not even a tweak.
Andy Robinson (Eastside Coach) told me that he had never lost a player to a knee injury. I am not smart enough to invent something that would prevent that result, so we just copied his program. Thank you, Coach Robinson.
Now, if we could just copy his success.
Rolie Sumwalt
Blue Ridge High School
Last edited by Retired, Old, and Happy; 03/20/08 05:30 PM.
