NUTRITION

Nutrition is one of the most underrated and overlooked performance factors for collegiate athletes.  Proper nutrition is essential to increase strength, speed and fat-free body mass.  Meeting adequate nutrition needs is extremely important in facilitating recovery from muscle breakdown, central nervous system fatigue, and the mental stress that is associated with the rigors collegiate athletics.  Here at Denison, we try to incorporate comprehensive and scientifically sound nutritional strategies for all of our athletes.  This will enable each individual athlete to make educated decisions when it comes to nutrition.  We encourage our athletes to make smart food and beverage choices in terms quantity, nutrient timing, macro nutrient ratios, and hydration.  Good nutritional habits are essential to athletic success and we feel obligated to give our athletes the tools necessary to make the right nutritional decisions on his/her own.

Download Denison Nutrition Log, Worksheet and Survey [pdf]

MOVEMENT ASSESSMENT & PERFORMANCE TESTING

Here at Denison, we will perform movement assessments in conjunction with our teaching progressions for all of our first-year athletes.  Movement assessments will identify weak or tight muscle groups and help us address specific muscle imbalances through-out the annual plan.

Athletes at Denison will also be tested in a number of different athletic performance tests to objectively measure lower body power production, acceleration, change of direction, linear speed, and anaerobic power.   Specific selections of these tests are dependent upon the sport, position, and time in the annual training cycle.

DYNAMIC WARM-UP & FLEXIBILITY

It is absolutely imperative that our athletes engage in a proper and thorough warm-up before strenuous physical activity such as speed and agility or strength training.  There are many benefits to a comprehensive pre-activity warm-up including: stimulating blood flow to active muscle groups, increasing core temperature, decreasing joint viscosity, improving neurological and bio mechanical efficiency and simulating sport specific movements

There are several times we will use static stretching in our program.  Static stretching is usually not part of our warm-up routine, especially preceding strength training.  Increasing muscle and connective tissue elasticity before strength training can actually decrease force production for that muscle group.  Soft tissue work is another way we increase joint mobility.  We mostly use Myo-Facial Releases techniques through foam rolling before and/or immediately after workouts.

Download Denison Assessment and Warm-Up [pdf]

SPEED & AGILITY TRAINING

Our speed and agility training encompasses several qualities of athletic development.  We will incorporate dynamic flexibility and mobility drills including general and specific warm-up routines, linear speed enhancement including starting acceleration development and running mechanic improvement drills, lateral speed development including deceleration mechanics and change of direction drills, and reactive method training including plyometrics.

STRENGTH TRAINING

Strength Training is one of the key factors in enhancing the athletic performance and reducing the chance of injury for our student-athletes.  We institute several teaching progressions for our first year students and always emphasize safety and proper technique with all of our exercises.  We also divide our athletes in up to four different categories to enable they are progressing optimally for their preparedness level.  These categories include foundational, developmental, intermediate and advanced training levels within our quadrennial plan.   We will individualize workouts to fit the athlete’s goals, sport requirements, positional needs, and history of injury.

Download Strength Training Overview [pdf]

Download General Workout Template [pdf]

STRENGTH & CONDITIONING STAFF

Denison University is one of the few Division III institutions with a full-time Strength & Conditioning Coach who oversees the athletic performance enhancement and injury reduction for a multitude varsity and club sports.  Denison has several qualified coaches who have dedicated themselves to giving the students and student athletes at Denison the best overall opportunity to reach their athletic potential. 

Denison Strength & Conditioning Staff [pdf]

INTERNSHIPS

A Denison University Strength & Conditioning Internship is an excellent opportunity for students to develop the skills needed to start a successful career as a strength & conditioning coach, sports performance specialist, or personal trainer. The student will gain valuable knowledge and hands on experience in valuable skills such as exercise technique, program design, performance testing, building a rapport with student-athletes, and facility scheduling.  Exercise Science, Physical Education and Nutrition students from Denison University, Ohio University, The Ohio State University, and Otterbein College have all participated in this program.  For more information about an internship opportunity, please contact Mark Watts at wattsm@denison.edu or (740) 587-5463. 

Denison Strength & Conditioning Internship [pdf]

CERTIFICATION

At the conclusion of this internship and in conjunction with PHED-315 or a comparable course, students should be further prepared to sit for the Certified Strength and Conditioning Specialist exam given by the National Strength & Conditioning Association.  Students will also have the option of interning for an entire academic year.  These students will be eligible to complete a practicum and subsequently sit for the written and practical Strength & Conditioning Coach Certified certification examinations given by the Collegiate Strength & Conditioning Coaches Association.  Other possibilities include, but are not limited to the national Academy of Sports Medicine Performance Enhancement Specialist Certification, and the Sports Performance Coach Certification provided by USA Weightlifting.  For more information about certification opportunities, please contact Mark Watts at wattsm@denison.edu or (740) 587-5463. 

Denison Certification Possibilities [pdf]

FACILITIES

Since 2002, the Denison University Athletic Department has been committed to improving the overall performance enhancement and injury prevention of our student-athletes by upgrading our strength & conditioning facilities on a yearly basis. We have acquired new flooring and equipment including power racks, platforms, specialty bars, benches, and various other assorted strength training equipment.

View Varsity Weight Room Photo Gallery

AWARDS

The NSCA All-American Strength and Conditioning Athletes of the Year program recognizes collegiate athletes whose athletic accomplishments, in the opinion of the strength coach, reflect their dedications to strength training and conditioning.  These athletes are also recognized for their academic and personal accomplishments as well as their integrity as student athletes. The Denison University FIELD Award recognizes Denison University Student-Athletes who have continually demonstrate the following five characteristics in a performance enhancement setting:  Focus, Intensity, Enthusiasm, Leadership and Dedication.

View Denison's NSCA All-Americans [pdf]