Strength & Conditioning

  • RHHS Strength and Conditioning

  • Our focus at Rock Hill High School is to help each athlete maximize their potential athletic ability. Athletes will follow a long-Term Athletic Development plan to help them develop the movement patterns and strength needed to excel at a high level by the time they reach physical maturity at Rock Hill High School. This comprehensive plan will help them in each of the following aspects:

    • Safety
    • Mobility
    • Stability
    • Power
    • Strength
    • Strength Endurance

    When we look at the demands for all sports, there are seven components that are required by all sports. These seven movement patterns are repeated in all sports and form the basic for athletic development.

    • HINGE - Getting into and out of an athletic position with power and speed
    • SQUAT - The ability to absorb force and generate movement
    • SINGLE LEG - Sports are not played in a stationary position, you must be able to move
    • CORE - A strong lower back and mid-section keeps the body stationary and safe
    • CARRY - A strong grip and upper back protect your body and allow you to move objects
    • HORIZONTAL PUSH/PULL - Athletes have to get objects to and away from them
    • VERTICAL PUSH/PULL -  Can you move yourself over objects or objects over you

    When we look at the total workload of a strength training program, it should include each of these components multiple times a week and in a variety of ways.