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CHAOS STRENGTH

Student-Athletes top priority during their teen years:
1. Overall Strength: Do not train for a specific sport(s), rather develop overall strength from the below basic movement patterns
2. Basic Movement Patterns that you must consistently train to develop full-body strength are listed to the right of the graphic
3. Players and parents are encouraged to use the below information when training and/or hiring a strength coach. A qualified strength coach must speak to the importance of these foundational movement patterns and how they implement them. Training to include different cycles of frequency, load, intensity, and duration. Setting goals and tracking progress are highly encouraged! 

fundamental-sporting-movement-patterns.jpg

Triple Extension (Hip, Knee, Ankle)
- Squat, Lunge

Single Stance (one foot or arm)
- Move joint on one leg/arm in their fullest range of motion under load

Push
- Any pushing motion - pushup, press, punch (bilateral/unilateral)

Hinge
- Flexion/Extension of the hip(s): stiff leg deadlift, kettlebell swing

Rotation
- Supine rotation, rotational medicine ball throw

Pull
- Any pulling motion - pullup, row (bilateral, unilateral)

Brace
- Taking impact - Brace, using a plank, heavy carry

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