Welcome to DePauw University Strength and Conditioning!

Our Mission:

To consistently provide our student-athletes an environment that fosters the physical and mental attributes necessary to perform and compete at a level of play previously thought to be unattainable

Guiding Principles for Resistance Training:

1. Injury Prevention - Our #1 goal!  We identify common areas of injury for each sport and develop resistance training protocols designed to decrease the incidence of such injuries. The less time spent rehabilitating an injury in the Athletic Training room, the more time can be spent improving skill on the playing field.

2. Proper Technique - Just like the playing field, we want to emphasize perfect technique. We break down movements and skills in order to pay attention to detail.  This will not only aid in injury prevention, but ensure that the proper musculature is being engaged during each movement.

3. Ground Based Exercises - Most sports are played with our feet in contact with the ground.  As a result, our ability to execute skills is largely based on the body's ability to transfer force and power generated from the ground to the desired areas of the body.  These exercises provide a base of support and are key in developing power production for all athletic movements

4. Power Movements - Athletic movements are quick and explosive in nature. We include power movements to train muscles quickly and explosively. We do not see these exercises as sport-specific, but action-specific. A jump in volleyball is the same as a jump in basketball which is also the same as a push off a wall following a flip-turn in swimming. They are quick, explosive, and powerful movements, so we include resistance training movements that develop those characteristics

5. Speed of Movement - Athletic activity is quick, powerful, and performed with speed. During the proper training period, we emphasize moving the resistance with speed and quickness (only with safe and proper technique of course). Speed of movement training allows for maximum recruitment of fast-twitch muscle fibers, which are the most powerful and explosive muscle fibers in the body. Maintaining speed of movement as resistance increases aids in maximizing power gains.

6. Body Weight Exercises - The ability to control one's own body weight is extremely important for all sports. Exercises such as the lunge, step up, dip, pull up, inverted row, and push up are just a few examples that help an athlete gain control over their own body weight..

7. Posterior Chain - Posterior Chain musculature includes Gastrocnemius (calf), Hamstrings, Gluteals, and Lower Back muscles. These muscles are greatly involved with the power principle known as triple extension.  Triple Extension is what happens with running and jumping: extension at the ankles, knees, and hips.  This is the power motion, and the posterior chain is very instrumental in the development of athletes.  Every sport can benefit from Posterior Chain training.