Excerpt taken from Chapter 3- Agility & Flexibility from the KSC Training Manual *10th Anniversary Edition*
The KSC Training Manual *10th Anniversary Edition*
Complete Sports Training For Today's Athlete
The KSC Training Manual is the most comprehensive training guide available for both the middle and high school athlete and coach. Loaded with 135 pages of pictures, exercises, drills, and how-to pull-outs, the KSC Training Manual outlines the innovative S.P.A.N.S. Training Method. Learn how to build a COMPLETE year-round training program for every student-athlete and team in any sport. Perfect from your middle school and high school P.E./Fitness classes.
Chapter One --- Strength Training
Core lifts and variations, auxiliary lifts and variations, developing your program, training splits, strengthening your core area.
Chapter Two --- Plyometrics
Low, medium, and high intensity exercises, upper body plyos, developing your program, sample program.
Chapter Three --- Agility & Flexibility
Pro shuttle,Double Box drill, Triangle cut, Agility ladder, and many more. Stretching exercises, which stretches are best.
Chapter Four --- Nutrition
Intro, macro-nutrients, hydration & electrolytes, pre-season & in-season guidelines, personalized worksheets, sample meal programs, pre-game meal.
Chapter Five --- Speed Work
Volume, intensity, form running drills, speed workouts, speed-endurance and endurance workouts.
Chapter Six --- Testing & Evaluation
Fitness testing guide and scoring rubrics, Weekly and Unit lesson plans, Testing and evaluation schedule.
Chapter Seven --- Building YOUR Complete Program
Goal-setting, athlete goal sheet, time management, sample practice schedule, unification, High School Athletic Period with complete syllabus, contract agreement.
Chapter Eight --- Biography & Appendix
About the author, acknowledgements, strength training logs for all workouts
The KSC Training Manual written by Bob Koski, 20-year Physical education teacher and track coach, owner/director of Koski Strength & Conditioning and former two-sport professional athlete.