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Out there in the real world, one certified strength and conditioning specialist experienced the following:

One day in March, an athlete came to our facility in need of training to prepare for college football camps in June. The athlete told us the most important area for improvement was the 40-yard dash. This is a common theme for most athletes coming to our program, but most of the time the athletes need much more than an improved 40-yard dash time, so this situation was rare. We went through a variety of tests; he could run a 40-yard dash in 4.85 sec, but we expected much better because he had a 36-in. vertical jump and a 9.5-ft broad jump. Clearly, the athlete was powerful but not efficient in his ability to produce force through the ground while running. We worked him through our program so that he would peak for his camp in June, but everything changed when he grasped the concept of pushing through the ground while running instead of reaching out and pulling his way through when he ran. When the athlete tested at his college camps in June, he consistently ran between 4.45 and 4.48 sec in the 40-yard dash and ran a personal best of 4.39 sec. Needless to say, this athlete went from having no interest from colleges to earning several Division I scholarship offers.

Andrew Winkler, CSCS


Fast-Twitch Performance Enhancement

Dayton, Ohio


learning outcomes

After working through this chapter, you will be able to:

  1. Describe the role of exercise in the maintenance of a healthy weight and lifestyle.

  2. Design fitness programs for individuals to meet their personal health and fitness needs and goals and educate them about their program.

  3. Explain the fundamentals and principles for different components of a fitness program, and differentiate between various fitness methods.


Gunnar Werwick is a collegiate basketball player who plays guard. His playing time was limited as a freshman, and he attributes this to his low vertical jump. He is 6 ft, 1 in. tall, whereas his fellow guards are 5 inches taller, and they are able to jump much higher for rebounds. Mr. Werwick meets with the athletic trainer (AT) to discuss a program to help him increase his vertical jump. The AT states that they will first test his vertical jump to measure his progress throughout the program. They also discuss exercises that will be included in his program like plyometrics, including depth jumps (Fig. 24-1) and other strengthening exercises like squats. Mr. Werwick and the AT discuss the frequency of this program, noting that he is currently in season. The intensity and duration of the activities are also important.

Figure 24-1:

Gunnar Werwick's ...

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