Why: The core must transfer force from the ground to the upper body without "leaking" energy. 3. Energy System Development (ESD)
Transition to Power (moving weight fast) and Sport-Specific Conditioning .
The best ability is availability. Focus on joint integrity (knees, ankles, shoulders) and eccentric strength to handle decelerations.
Use the ball whenever possible. Small-sided games (SSGs) often build better "game fitness" than running laps because they include the mental fatigue of decision-making. 4. Periodization: The "In-Season" Trap
Why: The posterior chain is the "braking system" and the primary engine for sprinting.
S&C isn't just lifting. You must match the conditioning to the sport’s demands:
Focus on Hypertrophy (building muscle) and Max Strength .
A solid team-based program typically rotates through these movement patterns: