Part 1: Needs Analysis
Using the following pictures and the tablesimmediately below them, identify the agonist(s) at each joint. Use the tables in Chapter 4 of your text to identify only the primary agonist(s) at each joint (your text uses italics to identify synergists – do not include these in your analysis).
1.Jumping
| Joint | Agonist(s) |
| Ankle | a. Gastrocnemius b. Metatarsal |
| Knee | a.Quadriceps |
| Hip | a. Gluteal muscles b. Biceps femoris c. Semimembranosus |
- What is the speed of movement in each joint? (bold your answer)
- Fast
- Slow
2. Lifting
| Joint | Agonist(s) |
| Knee | a.Quadriceps |
| Hip | a. Gluteal muscles b. Adductor magnus c. Rectus abdomini |
| Spine | a.Erector spinae |
- What is the speed of movement in each joint? (bold your answer)(see video link below)
- Fast
- Slow
3. Throwing
| Joint | Agonist(s) |
| Glenohumeral (IR) | a. Posterior deltoids b. Latissimus dorsi c. Triceps brachii |
| Glenohumeral (Horizontal Add) | a.Anterior deltoids b. Pectoralis major |
| Elbow | a.Biceps brachii |
- What is the speed of movement in each joint? (bold your answer)
- Fast
- Slow
Part 2: Exercise Selection
Using the table below, identify one Core (multi-joint) and one Assistance (single-joint) resistance training exercise that utilizes the same musculature as the movement pattern it is matched with. Look to select exercises that would have the greatest carryover, or similarities, to the movement pattern and its application in-game. See supplemental reading for explanation on exercise types.
Keys:
- The exercise(s) you select cannot be the same as the movement itself (i.e., do not use the conventional deadlift to train the deadlift)
- The same musculature used in the movement pattern must also be the prime mover in the exercise you select.
- Additionally, speed and plane of the movement pattern should be considerations in your exercise choices.
- Core exercises must make use of free weights only, assistance exercises may use free weights, machines, bands, or bodyweight.
| Movement Pattern | Exercise Selection |
| Jumping | Core: Deadlift Jump squat Assistance: Box jump Good morning |
| Lifting | Core: Position Drills Squats Assistance: Snatch High Pull Snatch Press |
| Throwing | Core: Plank Supermans Assistance: Single Leg Bridge Walking Dumbbell Lunges |
NOTE: If you choose an uncommon exercise that most people aren’t aware of, please include a video link/URL to show its demonstration (can be an existing video, you do not have to create it yourself).
Part 3: Program Design
Using the resistance exercises you selected in Part 2, program sets, repetitions, intensity, and rest periods in the table below. Based on the desired speed of movement for each pattern, please program your Core exercises for either muscular power or strength (hint: review Chapter 5 in your textbook for a definition and key applications of power). If you are programming for power, you must identify single vs. multiple-event power. Assistance exercises should be programmed for hypertrophy. Assume you are programming for a healthy and well-trained athlete. Examplesare given below to illustrate the pattern you should follow. Please delete and revise the contents in each cell so that they match your chosen exercises and their respective training goals. Use the tables found in your supplemental reading to guide your work (17.9, 17.11, 17.12).
| Exercise Type (Core or Assistance) | Exercise Name | Training Goal | Sets | Reps | Intensity (% 1RM) | Rest (min) |
| Core | Deadlift | Strength | 2 | 6 | 80% 1RM | 2 min |
| Core | Jump Squat | Single-event power | 3 | 8 | 80% 1RM | 2 min |
| Assistance | Box Jump | Strength | 2 | 6 | 80% 1RM | 3 min |
| Assistance | Good Morning | Multi-event power | 3 | 8 | 75% 1RM | 3min |
| Core | Position Drills | Strength | 3 | 4 | 75% 1RM | 3 min |
| Core | Squats | Single-event power | 2 | 4 | 80% 1RM | 3 min |
| Assistance | Snatch High Pull | Strength | 3 | 5 | 80% 1RM | 2 min |
| Assistance | Snatch High Press | Strength | 3 | 5 | 80% 1RM | 2 min |
| Core | Plank | Strength | 1 | 1 | 60% 1RM | 2 min |
| Core | Supermans | Single-event power | 2 | 4 | 75% 1RM | 3 min |
| Assistance | Single Leg Bridge | Multi-event power | 3 | 6 | 75% 1RM | 3 min |
| Assistance | Walking Dumbbell Lunges | Multi-event power | 2 | 4 | 80% 1RM | 2 min |
Work Citied
Whiting, W.C. (2018). Dynamic human anatomy (2nd ed.). Champaign, IL: Human Kinetics.