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Every pupil at the School of Sport has a Strength and Conditioning programme which supports their sports specific development. Pupils receive between two and six hours a week with the number of hours increasing as athletes progress through the school. The S1 and S2 strength and conditioning programme is based around developing the
fundamental sports skills that are required for high level success in any sport. The programme aims to develop the following aspects of fitness in a fun and novel way:

1. ABCs of athleticism – speed, agility, balance and speed
2. ABCs of running, jumping and throwing
3. Base aerobic development through fun games based activities
4. Flexibility and core stability basics
5. General motor skill development
6. Linear, lateral and multidirectional speed
7. Non-sport specific conditioning
8. Body weight strength training

Programmes are not periodised for this age group but are well structured and progressive across the first two academic years. The development and inclusion of the generic/fundamental movement programme has maximised the impact that basic motor skills can have on technical development in any sport. The links that have been developed with Hampden Sports Health and Injury Clinic ensure that prehabilitation and rehabilitation programmes are incorporated into the strength and conditioning programme. By dovetailing these areas, postural and flexibility issues can be corrected at an early age minimising the likelihood of injuries later in the athlete’s career. S3 and S4 programmes involve the inclusion of a free weights based programme for all athletes as well as a sport-specific conditioning programme. The programme focuses around the development of the following areas:

1. Key aerobic development
2. Technical introduction to weight training – strength development occurs when technically competent
3. Anaerobic development
4. Key flexibility development particularly through the major growth spurt
5. Single or double periodisation to meet the competition goals of the performer
6. Move towards more sport specific S&C
7. Complex movement, balance and agility skills

Programmes will focus around technical development in S3, with S4 programmes being periodised to meet the sport-specific competition schedule of each athlete. Development of the School of Sport’s Long-term Player Development Strategy has ensure strength and conditioning is fully embedded in each of the sport specific development strategies. Inclusion of recovery strategies maximise recovery training and ensure athletes are optimally prepared for competition. Fitness testing data is used to guide strength and conditioning programmes, ensuring that athlete’s weaknesses are developed and strengths utilised.

S5 and S6 programmes follow a similar format as S3 and S4 programmes. The main difference is the programmes will be progressively harder and will be specific to the sport, position/event and the individual’s strengths and weaknesses. The structure of the programme is as follows:

1. Double or triple periodisation to meet the competition goals of the performer
2. Sport specific and position specific S&C
3. Strength development through free weight training
4. Continued aerobic development
5. Complex movement, balance and agility skills in pressure situations

Optimum preparation is the key to success in this stage. A no stone unturned approach to performance is taken to ensure the maximum possible opportunity for development. Links with the West of Scotland Area Institute of Sport ensure consistent delivery of programmes for athletes involved in both organisations. Volume load monitoring ensures loadings are correct for each stage of the periodised programme and that athletes involved in National Squad programmes, as well as the School of Sport, are getting the correct balance of training and recovery.

Take a look at our Strength and Conditioning Brochure

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