2SPF Female Training Philosophy

The female athlete requires a distinct knowledge of athletic developmental stages, respect and consideration for issues unique to female athletes, an understanding of injury prevention, balanced muscle training, and appropriate techniques designed specifically for each sport. 2SP promotes balanced muscle development, alignment, perfect posture, and encourages even flexibility throughout the body which makes training highly effective and prevents injuries.

2SP provides an exceptional and exciting training environment where athletes can learn, enjoy, and improve.

Challenge & Overload Muscles: Using appropriate weights and resistance training promotes strength, posture, improved neuromuscular contractions, and explosiveness for female athletes. Age, weight, and developmental stages help determine appropriate resistance and training intensity.

Respect the Female Athlete Triad: Using interval training and periodizations, female athletes can still work out at high levels without running into the issues of amenorrhea or osteoporosis. 2SP’s knowledge of growth periods, promotion of rest, and superior nutrition practices will ensure that female athletes are less likely to run into complications.

Balanced Muscle Development: Athlete movement patterns cause some muscle groups to be excessively shortened and dominant during action, while other groups are excessively elongated and seldom used. 2SP targets movement imbalances and works to correct them, which helps decrease the likelihood of injury.

Encourage Even Flexibility: Movement imbalances cause tightness to muscles that are predominantly used. Promoting even flexibility practices will aid in sound muscle development.

Injury Prevention: Discrepancies in flexibility, over-dominant muscles, or improper movement patterns can promote injuries. 2SP targets discrepancies using skill oriented practices that force female athletes to use muscles correctly in order to discourage muscle imbalances.

Keep Training Exciting: Training can become stale and boring. Unorthodox training techniques coupled with a variety of training equipment and methods allows 2SP to travel beyond the scope of traditional athletic development.

2SPF Focus

Regardless, all female athletes need to improve posterior-chain (calf muscles, gluteus, hamstrings, lower and upper back) exercises that maximize use of the leg ex-tensor muscles for greater vertical jumps, increased power, better speed, and balanced leg strength.

Anterior chain muscle strengthening exercises (abdominal, pectorals, biceps, shins, hip-flexors, and especially those for the quadriceps muscles) must also play a unique roll to build support for the knee. ACL tears, knee strains, and shoulder injuries of the rotator cuff muscles are extremely prevalent in female athletes due to improper balance of surrounding muscles. 2SP training is designed to decrease pressure on the knee and shoulder musculature.

A strong core is also vital for the female athlete. Core strength aids in effective momentum transfers and keeps low backs healthy and free from injury.