Athletic Performance Training and PAP Techniques

Linear and Change of Direction for Volleyball

• Linear chops: Quick feet moving forward.
• Tennis drop: Tennis ball dropped; run after while dribbling.
• Suicides: Change of direction and acceleration.
• Ladders
• Shuttle drill

Linear and COD Program for Female Soccer

• 5-10-5 shuttle run
• Ladders
• Run shuffle run
• Up 2, back 1: Sprint 10 yards, then backpedal 5 yards.
• Four corner drill: Sprint around the corner, then diagonal.

Total Body Power and Strength for Female Softball

1. Warm-up: "Empty can exercise" to strengthen rotator cuffs. 3 sets of 10 reps at 0-20% 1RM for shoulder press.
2. Cleans: 75-85% 1RM, 4 sets of 3-5 reps. Rest 3-4 minutes. This total body exercise will develop power in the upper and lower body, helping the athlete run to base quicker.
3. Kettlebell goblet squat: 67-85% 1RM, 4 sets of 6-8 reps. Rest 2-3 minutes. This exercise will develop lower body strength.
4. Shoulder raises: 65-75% 1RM, 3 sets of 6 reps. Rest 2-3 minutes. These exercises will help develop strength in the shoulders, enabling the player to pitch or bat harder.
5. Kettlebell swing: 30% 1RM of squat, 3 sets of 8-10 reps. Increase core strength to improve hitting.
6. Ballistic bench press: 30% 1RM bench press, 3 sets of 8-10 reps. This will help develop strength for throwing.

Hypertrophy Training for Male Soccer Players

Upper Body

• Incline barbell bench press
• Flat bench dumbbell fly
• Shoulder barbell press
• Lat pulldown
• Skull crushers

Perform all at 67-85% 1RM for 3-4 sets of 8-12 reps. Rest 1-2 minutes between sets.

Lower Body

• Back squats
• Dumbbell lunges
• Hip thrust
• Hamstring curls
• Calf raises

Perform all at 67-85% 1RM for 3-4 sets of 8-12 reps. Rest 1-2 minutes. This program emphasizes major muscles that are noticeable.

Understanding Post-Activation Potentiation (PAP)

Post-Activation Potentiation (PAP) is defined as muscular performance characteristics improved due to a history of contraction, which is shown by an increase in the rate of force development. This involves completing a strength exercise with a load equal to or above 85% of an individual's 1RM, followed by a power-based exercise such as a jump. This is also known as complex training.

Factors Influencing PAP:

• Athlete's training experience and level of strength.
• Biomechanical similarities between the preload or conditioning activity and the power exercise.
• Rest period length within the complex pair.
• Intensity of the conditioning performed.