Whitefield Academy’s strength and conditioning staff is dedicated to providing a sound strength and conditioning program for its student-athletes.

Objective
The objective of the strength and conditioning program is to ensure each student-athlete is provided with in-season and off-season programs. These programs include strength, conditioning, flexibility, speed and agility training. A strength and conditioning coordinator oversees each student-athlete’s progress in reaching his or her full potential by building a strong base.

In order for student-athletes to perform at their full potential, Whitefield Academy’s Strength and Conditioning Coordinator commits himself to providing the athletes with the strength, confidence, agility and flexibility to compete at the highest levels of competition. With the cooperation of coaches, student-athletes, and parents, championship performances can be attained through hard work and determination.

Programs
Whitefield Academy’s Strength and Conditioning Coordinator takes great pride in providing a very intensive in-season program. We believe this intensive program helps maintain greater overall body strength and conditioning levels during the season. By increasing strength and explosive power throughout the season, the program will decrease the potential for injuries.

The off-season program is also extremely intense. Specific areas addressed during the off-season are speed, strength, agility, flexibility, explosive power and confidence. We are committed to being in full compliance with GHSA rules concerning time allocation for student-athletes and workouts during the off-season.

During the school year, the Whitefield Academy Strength and Conditioning Coordinator provides on-site assistance to student-athletes. The coordinator makes a dedicated effort to be available to the school’s teams during the workouts. While attending every workout for every team is impossible, in the Strength and Conditioning Coordinator absence, the Whitefield Athletic Trainer and other Whitefield coaches assist with the program. Also, beginning in sixth grade students are taught spotting and lifting techniques during a weight room orientation program. The techniques covered during this initial time in the training room are developed to be age-appropriate.

The Strength and Conditioning Coordinator is knowledgeable about the meals planned each week at the school’s cafeteria. By having almost every student-athlete eating on campus each day, the Strength and Conditioning Coordinator has some first-hand knowledge of the food the student-athletes are consuming daily.

Physical Welfare
Because the physical well-being is essential to a student-athletes’ success, both as a student and as an athlete, it is important that students maintain a solid balance among your working, sleeping and eating habits.

The Athletics Department feels a strong responsibility to help student-athletes reach and maintain their health and achieve conditioning goals. For this reason, it has developed excellent strength and conditioning programs to lessen the possibility of injuries. However, should these occur, the Athletic Training Department is committed to a comprehensive rehabilitation program through on-site facilities, staff, and various team doctors.

Student-athletes are encouraged to reach and maintain the best physical condition possible. The coaches, athletic trainers, and the strength and conditioning coordinator will put together a program tailored to each student-athletes’ specific needs.

Weight Room Equipment

• 18-station Cybex Pin Loaded Strength circuit
• 9 Power racks
• 1 Platform
• 1 Treadmill
• 1 Recumbent Bicycle
• 1 Upright Bicycle
• 2 Elliptical Machines
• 2 Glute/Ham String Isolators
• 5-100 Lb. Dumbells
• Medicine Balls/Physio Ball
• Various Speed development equipment

Strength and Conditioning Coordinator

Harold Hilliard graduated with a Bachelor of Science Degree in Exercise Physiology and Sports Medicine from Jacksonville State University, and is a Certified Strength and Conditioning Specialist with Distinction through the NSCA-the highest designation for this profession. Hilliard also holds a Master’s degree from Shorter College. Harold is also the Physical Education Department Chair and the Assistant Athletic Director for Whitefield Academy, and currently teaches a ‘Coaching Principles’ course for new coaches for the Georgia High School Athletic Association. For more information about the Strength and Conditioning program at Whitefield Academy, please contact Harold at haroldh@whitefieldacademy.com or call him at 678-305-1447.

Although boys and girls have traditionally been encouraged to participate in aerobic activities such as bicycling and swimming, they have not always been encouraged to participate in resistance training. In recent years a growing body of evidence has accumulated to indicate that resistance training can be a safe, effective, and beneficial method of conditioning for youth. Research into the effects of resistance exercise on children and adolescents has increased over the past decade, and the qualified acceptance of youth strength training by medical and fitness organizations has become almost universal. The American Academy of Pediatrics (2001), the American College of Sports Medicine (2000), the American Orthopaedic Society of Sports Medicine (1988), and the National Strength and Conditioning Association (Faigenbaum et al., 1996) support participation in youth resistance training activities provided the program is appropriately designed and competently supervised.

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1. Students may not be in the weight room without authorized supervision.
2. All students entering the weight room must sign in noting the date, time and Sport.
3. Do not enter the weight room unless you are going to work out.
4. PROPER attire must be worn at all times. This includes shirts, athletic shorts or warm ups, indoor athletic shoes (tied) and socks. Those not dressed properly will be asked to leave immediately.
5. No food, drinks or gum are allowed in weight room.
6. No athletic equipment such as balls, bats, lacrosse sticks, etc. are allowed in the weight room or at any time.
7. Collars must be used at ALL TIMES on all free weight bars.
8. You must have a spotter(s) when doing flat bench, incline bench, ALL above head dumbbell exercises and squats.
9. Weight plates and dumbbells that are not being used belong on the proper weight racks, not on the floor, bars, or against the walls.
10. The weight room should be neat and clean at all times. Unload all bars when you are finished. Do not leave the work for others.
11. ALWAYS USE CORRECT TECHNIQUE (Quality over Quantity).
12. Use only equipment and exercises that the instructor has permitted and demonstrated.
13. Report all injuries or illness to the instructor.
14. NO Horseplay in the weight room or wellness room at any time.
15. Only instructors are to teach proper technique(s).
16. Be aware of your surroundings at ALL times.
17. Safety bars should be used on the fourth hole for Squats and the third for Bench Press at all times.