The nuts and bolts of the PROvention™ system is the exercise recommendations for workouts. Once the corrective exercise process is in full swing and working effectively, it is time to get to training. The PROvention™ exercise recommendations provides coaches and trainers with a framework to work within to create a comprehensive and balanced workout for any athlete.
These recommendations essentially provide a coach with a check system to ensure they have everything included that is necessary to improve performance and decrease injury. The system allows you to use your own exercises and periodization models to train your athletes. This combination of flexibility and framework makes it a perfect fit for anyone who works with athletes.
4 Priority Areas
Level 1
Top Priority
- Biomechanics will be addressed as needed following evaluation
- Mobility is a MUST daily year-round
- Begin workouts with dynamic mobility warmup and finish with static flexibility (5 sec. hold x 10 reps per stretch)
Level 2
Very High Priority
- Plant/Cutting Technique and Deceleration/Landing Technique should be emphasized daily during an offseason workout
- Keep in mind, however, that strength is the fundamental basis of athletic movement. Without a basic level of strength, these exercises will be difficult to master (young athletes).
- Guideline: 3+ “units” per workout
- Keep in mind, this is a technique period
Level 3
High Priority
- Core Stability (emphasis on rotation)
- Asymmetries
- Glute Strength
- Neurological Patterning
- Proprioception
- Factors should be strong components which are added and/or combined with other exercises so that each factor is addressed in at least 2-3 “units” daily
Level 4
Factors should be components which are added to approximately 60-90% of workouts
- Eccentric Strength
The use of “dense exercises” will assist you in satisfying multiple areas within one exercise and are imperative to making the PROvention™ system work smoothly and efficiently.
There are several key components that make the PROvention™ system extremely effective. Click on each component to learn more:
