Our focus at Prosper 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 Prosper 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 key components that are required by all sports. These seven movement patterns are repeated in all sports and form the basis 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 midsection keeps the body stationary and safe

• Carry -A strong grip & 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. 

When we build a strength program, we break our lifts down into 4 main categories: 

• Explosive -Total body lift that generates power through moving weight as fast as possible.

• Lower Body -Developing strength using both single leg and double leg movements.

• Upper Body -Both horizontal and vertical push/pull exercises.

• Auxiliary/mobility -Exercises that develop strength in accessory muscles.

These exercises are broken down into both beginner, intermediate and advanced movements that student athletes will progress through as they become more experienced and show their abilities to their coaches.  We have set benchmarks for our athletes as they move from one level of our athletic program to the next.  Typically, this is broken down by grade level, but it is flexible based on the skill level of each athlete. 

• Beginner - Pre-athletic 6th grade and 7th grade 

• Intermediate - 8th and 9th grade 

• Advanced - 10th - 12th grade 

These exercises each have modifications to allow them to be performed easier or harder based on the athletes skill level, flexibility, strength and conditioning.