Ross Sheppard High School
HEALTH & WELLNESS CENTER

FAQ
RSHSFC
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What is the purpose of the Ross Sheppard Sport Performance Program?

At Ross Sheppard High School, we believe that our athletes should participate in a sport performance program for 3 main reasons:

1-Regular Strength Training provides the athlete an opportunity to increase their strength, balance, coordination, speed, agility & quickness

2- Participating in a program which challenges athletes physically builds a confidence which transfers to their sport as well as into their scholastics, work and family environment.

3- Last but certainly not least, regular functional strength training programs minimises the occurance of injuries significantly. Athletes want to play, when they are healthy, and have the confidence in their abilities, they will be successful on and off the playing field.

When do you offer Sport Performance Classes?

As of the 2007-2008 school year, we have Sport Performance Programs running from 8:00am to 3:15pm

Early morning Fitness runs Monday - Thursday at 8:00-8:45 for the full school year.

The remainder of the Sport Performance Programs run Monday-Friday for 120 minutes in all 4 class blocks. These classes are semestered and are mixed with Sport Performance 15, 25 & 35 levels. The training is modified for each individual based on their current fitness level and the classroom assignments change for the 3 grade levels.

If a student does not sign up for a Sport Performance class they have the ability to use the fitness center during a spare class block, lunch time, and after school. After school the athletes are able to train together under the guidance of our Strength and Conditioning Coach and Athletic Therapist from 3:30-5:00pm.

What type of fitness equipment is available to Staff/Students?
We have a wide variety of fitness equipment and each year we are able to purchase new equipment based on the demand from the Staff & Student population. Below is an example of some of the equipment we currently have:

Strength

3 Hammer Strength Multipurpose Squat Racks

1 Life Fitness Dual Adjustable Pulley Machine

1 Paramount Fitness Universal Cable Gym

1 Paramount Pull Up & Dip station

1 Glute Ham Machine

Free Weights and Other Equipment

2 Complete sets of Olympic Plates

2 Complete sets of Dumbbells

9 Olympic Lifting Bars

Over 40 various sized medicine balls

Tubing, Boxes, Benches, Balance Boards

Bosu Ball, Foam Rollers, Weighted Bars

 Cardio Equipment

4 Treadmills

7 Stationary Bikes

1 Eliptical Trainer

1 Rowing Ergometer

40+ Skipping Ropes



My child plays a specific sport, what do you do to accomodate the specific demands of the sport in the dryland training?
At Ross Sheppard we want to accomodate all students in our Sport Performance Programs to the best of our ability without disrupting the flow of our classes. We also understand the demands and specific movement patterns of the various sports our students play. Having said that, we also believe strongly that in order to be more effective in our chosen sport, we must learn to become more efficient in our 7 basic movement patterns (squat, lift, press, pull, rotation, overhead press & gait), core strength, speed, agility, quickness, and metabilic conditioning. Doing so will lead to a more effective athlete, regardless of sport so long as the individual applies the appropriate intensity.

Throughout the workouts, we are able to modify exercises for athletes due to injuries as well as for sport performance purposes. For example; while doing a lateral agility drill, we can adjust the movement to match a specific movement to a specific sport. If we have an athlete who requires maximum strength, they can focus on the heavier weight while the athlete who requires power will focus on less weight with speed of execution during the same drill.

Throughout the season, we will also monitor the athlete's competitive season and adjust their volume and intensity accordingly so that they are not fatigued going into playoffs, or a major competition.
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