Our 7-Step ApproachTo Training The Female Athlete

Step 1: Consultation

The complimentary consultation is a chance for all to meet face to face to discuss the entire process of training. We share our philosophy of training, explain functional training and its benefits and discuss ACL injury prevention strategies. We want the female athlete to feel comfortable with the trainer and in our facility and she will leave knowing how to train to meet her dreams and goals.

Step 2: Assessment

Our functional fitness assessment will determine the strengths and weaknesses of an athlete. We look closely at: posture, core strength, hamstring vs. quadricep strength and form on a squat and lunge. It is also critical to know how one functions on one leg and handles the takeoff and landing from a jump. The results give us the necessary information to design a strength and conditioning program.

Step 3: Program Design

Before starting the strength training sessions, we go over the assessment results and explain the program that has been tailor designed to meet the needs and goals of the female athlete. The athlete will know exactly what she will be doing and what is expected of her. We set measurable goals and we encourage parents to attend the training sessions.

Step 4: Training Begins

We encourage female athletes to train for athleticism and not just for appearance. Emphasis is placed on strengthening functionally the weak links in the body. Athletes should train 1-2 days a week in-season and 2-3 days a week out of season. A female athlete should be strength training in yearly cycles in high school if she plans to play a sport in college.

Step 5: Nutrition

It all starts with nutrition. If you are not eating and hydrating well you will not be 100% in your workouts or in competition. We encourage all female athletes to meet with a nutritionist/dietician to make sure they are on track with proper daily nutrition habits or to get an individualized eating plan. Female athletes need to be very concerned about the levels of iron and calcium in their diet.

Step 6: Re-test and Assess Goals

When all training sessions are completed, we perform the assessment again to see progress or if goals have been reached. This re-test will help motivate an athlete while training. She will want to know if she has gotten stronger, quicker or can jump higher. An athlete should reward herself in a healthy way when goals are attained.

Step 7: Final Evaluation

We provide a written evaluation of how the athlete performed in our program for the athlete, parent(s) or coach to review. And, the athlete gets to fill out a trainer evaluation so we know how to best serve female athletes in the future.

If you can’t train locally with Margaret consider getting a basic strength training program for FREE from our “Conditioning Programs” section. It is a quick and easy download and you have a program you can get started on right away with the proper supervision and clearance from your physician.

Female Athletes First P.O. Box 133 Summit Station, Ohio 43073-0133 (E) margaret@femaleathletesfirst.com