YOUR AQ PROFILE: 

Rookie

Rookie could already be pro athlete in their own sport. However, their profiles show that they are just starting to be athletic, their future is bright. 

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TRAINING STRATEGY : 

Rookies need to develop across their skills and abilities. They should explore their athleticism further to see where they can excel. They should follow a well-balanced and progressive program that develops all areas of their athletic ability equally to start with. A traditional fitness program can help with potential and capacity.  Expression can come later if it is not considered a top priority.

TRAINING MODES: 

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• Throwing

• Catching

• Hitting

• Balance training 

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• Soft tissue work

• Neural priming

• Movement prep

• Recovery / Regeneration 

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• Bodyweight

• Free weight

• Compound lifts

• Unilateral training 

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• Steady state cardio

• Metabolic training

• Interval training < 4 mins

• Max effort burst < 1 min 

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• Sprinting

• Change of direction

• Cutting / Shuffling

• Games / Play 

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• Plyometric

• Jump / Hop / Bound / Skip

• Medicine ball training

• Weightlifting