Sports Performance
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Mission Statement:

To foster an environment which is positive, enthusiastic, and intense with the goals of reducing injuries and increasing sports performance in our student-athletes.  To provide strength and conditioning programs for every sport that are based on sound scientific principles and proven methods to prepare student-athletes for competition.

In accordance to the Mission Statement of the University of Missouri-Kansas City Department of Athletics, it is our goal that each student-athlete receives a "Championship" experience.

Philosophy:

The UMKC Strength and Conditioning Philosophy encompasses eight scientifically confirmed principles that improve athletic performance.

Strength and Conditioning Staff:

Paul Arndorfer - Director of Strength and Conditioning
Clint Dominik - Assistant Director of Strength and Conditioning
Sam Mitchell - Graduate Assistant
Rebecca McConville - Team Dietition

Dutton Brookfield Strength and Conditioning Center: 

Weight Training:

  • Ground Based Movements: Movements that are performed with the athlete's feet on the ground are more productive than movements performed while sitting or lying down.  Virtually all sports skills are executed with the athlete's feet on the ground.  Applying a force against the ground causes an equal and opposite reaction in the direction of the movement.  The greater the force you can generate against the ground, the faster you can run and the higher you can jump.  Ground based power is critical to athletic success.  Training with your feet on the ground requires the athlete to stabilize his or her own body structure, which in turn increases proprioception and strengthens stabilization muscles reducing the risk of injury.

  • Multiple Joint Movements: Exercises that work more than one joint at a time are the most productive exercises for athletes.  Athletic skills require multiple joint actions timed in the proper neuromuscular recruitment patterns.  A sound strength program is built around multiple joint movements. Multiple Joint movements promote the most lean body mass gains through the secretion of growth hormone and testosterone.  In order to take a 275 lb. redshirt freshman and build him into a 315 lb. junior we must stimulate the metabolism through utilizing multiple joint movements such as the squat.

  • Three Dimensional Movements: Athletic skills involve movement in three planes simultaneously: side to side, up and down, forward and backward.  We must develop functional strength in all three planes, and the primary way to accomplish this is with free weights.  Using free weights develops the primary muscles as well as the stabilization muscles of the torso, hip, knee, and ankle.  Machines do not develop the stabilization structures supporting the major joints.  By developing stabilization strength we prevent injuries and improve body control.

  • Explosive Training: Athletic movements in power sports, such as football, are very quick and explosive. Training explosively with free weights, plyometrics, and medicine balls stimulates the recruitment of fast twitch muscle fibers, thus developing power.  If you train slowly you will become slow.  The biggest difference between strength and power is speed of movement.  Strength alone is useless; power wins football games.  Developing the ability to apply force rapidly improves on field performance.

Conditioning:

  • Sport Specific Conditioning: Specificity of Conditioning Document

  • Interval training: Interval training is work followed by a prescribed rest interval. This method is used to develop the ATP energy system. The athletes must train a work to rest ratio that corresponds with their specific sport. For football the work to rest ratio is 1:6. If the interval is too short, the amount of ATP replenished is not sufficient to meet the demands of maximum intensity effort. This results in a lack of explosiveness and a poor training effect. We must perform with the same explosiveness in the fourth quarter as we had in the first quarter.

  • Anaerobic

  • Aerobic

Recovery and Regeneration:

  • Vibe Plate (Vibration Training)

  • Self-Myofascial Release (SMR)
    • Foam Rolling

  • Mobility Work

Flexibility:

  • Dynamic Flexibility

  • Stretching:
    • Band Stretching
    • Static Stretiching

Nutrition:

  • Sports Nutritionist: Rebecca McConville
    • Individual Consultations
    • Team Presentations
    • Grocery Store Tours
    • Cooking Demonstration

  • Liquid Multi Vitamins

  • Fruit: Available for all student-athletes in the weight room.

  • Chocolate Milk:Available for all student-athletes in the weight room.

  • Student-Athlete Dining Guide (PDF)

Injury Prevention:

  • Corrective Exercises

  • Functional Training

Speed:

  • Running Mechanics
  • Spring Drills
  • Food Speed Drills
  • Agility/Change of Direction

Balance and Proprioception Training:

Using these eight principles, along with the evaluation of each athlete's strengths, weaknesses, previous injuries, training maturity, and specific sport requirements, each program will be tailored to meet their needs.  Strong lines of communication must be developed between the coaches, athletes, sports medicine staff and the strength coach for the program to function effectively.

Internship Opportunities: Please inquire to Paul Arndorfer, 816-235-6309, arndorferp@umkc.edu