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General Physical Preparedness is the foundation for all athletes. GPP is anything (outside of your sport)
that will enhance performance. GPP for a football player, for example, would be anything that makes
them better on the field, with the exception of Football practice/games.
Building a base level of strength will involve coaching the athlete to become efficient in each of the
fundamental movement patterns (Squat, Hinge, Push, Pull, Carry).
Squat
Progressing athletes through squat patterns will provide them with lower-body strength, crucial
in athlete development. Unilateral variations, such as split squats, will have the highest carry over to
sport; The majority of sports are played one leg a time so why not train that way?
Squat Progression:
1. Wall Squat
2. Box Squat w/ Counterweight
3. Goblet Box Squat
4. Goblet Squat
5. Safety Bar/BB Box Squat
Lunge Progression
1. BW Eccentric Split Squats
2. Chain Loaded Eccentric Split Squats
3. Opposite Side Loaded Split Squats
4. Rear Foot Elevated Split Squats (Loaded)
Hinge
The king of all movements. Building and coaching the hinge will provide the athlete with the
biggest bang for their buck in terms of power/force development and sprinting ability.
Hinge Progression:
1. Hip Extension to Wall
2. Belly Swings
3. KB Deadlift (Blocks)
4. KB Deadlift (Floor)
5. Trap Bar Deadlift (Blocks)
6. Trap Bar Deadlift (Floor)
Adding single leg hinge movements, such as the sled drag and prowler push, will also yield big
results for building an athlete’s GPP.
Push
Everyone’s favorite bench press! However, before we get to the bench press let’s be sure to
master the art of the push up. Too often you see athletes brag about a big bench, but can’t do 10 push-
ups.
Push Progression (Horizontal):
1. Hands Elevated Push Up
2. Eccentric Push Ups on Floor