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Cornell College

Home of Cornell College Athletics

STRENGTH & CONDITIONING FALL & SPRING SEMESTER INTERNSHIP OPPORTUNITIES -  CLICK HERE FOR INFORMATION AND HOW TO APPLY! 

Rookies Lifting Program

Body Weight Workout Options
 

Field Sports  Summer Conditioning     
Court Sports Summer Conditioning
Soccer Summer Conditioning
Football Summer Conditioning    

Winter Conditioning Options

4 Week Sprint Interval Conditioning
 

Eating for Sports Performance                        Performance Nutrition Resource Center

            


CORNELL COLLEGE SPORTS PERFORMANCE

The Sports Performance staff takes great pride in providing very intensive in-season and off-season programs. We believe these intensive programs help maintain greater overall body strength and conditioning levels during the season. By maintaining strength in the muscles and connective tissues throughout the year, we will assist with the decrease of potential injuries. The primary purpose of the program at Cornell College is to increase athleticism, reduce injury, and increase durability and availability during competition. By focusing on these aspects along with a functional, sport-specific training program we can adequately prepare our student-athletes to compete at a high level within the Division III landscape and Midwest Conference.

MISSION

The Cornell College Sports Performance program supports the mission of both the Athletics Department and the College.  This program is committed to:  

  1.  Developing relationships with each athlete through coaching.
  2.  Stimulating a positive training environment.
  3.  Educating the athletes, coaches, and administration on the why's and how's as they pertain to the training program.
  4.  Encouraging all to develop a growth mindset.
  5.  Actively engaging athletes with learning opportunities, both practically and educationally each day.
  6.  Embodying leadership ideals while providing opportunities for all to actively develop leadership skills. 


ATHLETIC PERFORMANCE ENHANCEMENT 
Our focus is to increase the athlete's chances of having success on during practices and competition by addressing general skill development through the following areas:

  1.  Dynamic flexibility and mobility drills including specific warm-up routines prior to training and competitions.
  2.  Linear speed enhancement including starting, acceleration and running mechanic improvement drills.
  3.  Lateral speed development including deceleration, mechanics and change of direction drills.
  4.  Reactive Method Training (i.e plyometrics).
  5.  Force and Rate of Force Production enhancement including Maximal Effort Strength, Speed-Strength, Strength Endurance, High Load Power, High Velocity Power and Power Endurance Development.
  6. Energy system specific conditioning appropriate for each sport.
  7. Education of our athletes on proper training & recovery parameters such as sleep, passive recovery and nutrition.
Performance Record Leader Boards: 
Vertical Jump             Men       Women    
Long Jump                  Men       Women 
Front Squat                  Men            Women 
Bench Press          Men              Women 
10-yard Sprint          Men              Women  
20-yard Sprint          Men        Women
Pro Agility          Men        Women 
Vertical Jump performance is measured by the Just Jump System 
Sprint and Agility performance is measured by the Dashr Electronic Timing System 

 


INJURY PREVENTION
Our second focus is to decrease the risk of injury with the athletes. Specific ways we'll try to accomplish this includes:

  1.  Assessment of the athletes to identify poor mobility/stability patterns.
  2.  Addressing specific muscle imbalances throughout the annual training plan.
  3.  Enhance core stability and joint stability through appropriately designed programming.
  4.  Develop the overall relative strength of the athlete through proper periodized training plans.


EXPECTATIONS
Live an honorable life. Do what is right and avoid what is wrong. These simple expectations are based on common sense and civility.

  1.  Arrive promptly to all training times.
  2.  Listen, understand, & put into practice the instruction that coaches provide.
  3.  Maintain high academic standards.
  4.  Behave with dignity.
  5. Demonstrate honesty.

In other words, we ask that you act like champions. Demonstrate responsibility and hold yourselves accountable for your success in the strength and conditioning program. It is your responsibility to discipline yourself! Our responsibility is to provide you the tools to enforce that discipline and meet your goals. Champions don't make excuses; they take pride in the challenges set before them. They understand that their willingness to make sacrifices and uphold to greater standards places them in that rare breed of individual – one who will do whatever is necessary to achieve his/her goals and will be successful.

PILLARS OF THE SPORTS PERFORMANCE PROGRAM

Strength & Conditioning Pillars

















FACILITY 
All 20 varsity sports utilize the Meyer Strength Training area located within the Richard and Norma Small Athletic and Wellness Center.  The performance training facility is highlighted with equipment from American Barbell, as well as various other equipment providers, to give our athletes one of the premier sports performance training centers in all of Division III.  Facility features are: 
    
    - 7 American Barbell Half Racks
    - 7 American Barbell Power Racks
    - 14 inlaid custom lifting platforms
    - 3 complete sets of dumbbells from 5lbs - 100lbs,
    - 14  American Barbell Performance training bars 
    - 14 American Barbell 0-90 degree utility benches
    - 14 Hex dead lift bars
    - 14 Titan Safety Squat bars
    - 14 Neutral Grip pressing bars 
    - 6 American Barbell Glute Ham Developers  
    - Complete sets of American Barbell bumper and training plates 
    - Various additional training aids for speed, agility, and strength development as well as mini bands, exercise sliders, barbells, and battle rope anchors from Living.Fit. 
    - 20 yard turf functional training area