Sport Performance

The Hampton University Sports Performance department is committed to helping student-athletes achieve excellence. Our scientifically based programs designed by our staff will physically prepare student-athletes for competition in the Coastal Athletic Association and across the Division I level. Teaching safety, efficiency, and intensity, the program is calculated to allow student-athletes to push themselves to the limit, testing their physical capacity, and mental resolve to be a CAA champion. The means to this end are encompassed through strength training sessions, in addition to working on flexibility, speed, agility, plyometrics, and sport-specific conditioning. While the program does produce athletes who are bigger, stronger, and faster, the number one priority is to train athletes in all of the aforementioned areas of sports performance, so that they are less likely to become injured during competition.

Gallery: (1-1-2024) Strength and Conditioning Page

Staff

	Ernest Ruch - Assistant Director of Athletics / Sports Performance Email - ernest.ruch@hamptonu.edu Phone - 757-727-5093
	Becky Milburn - Director of Sports Performance Email - rebecca.milburn@hamptonu.edu Phone - 757-727-5093
	Marquis Hardamon - Assistant Director of Sports Performance Email - marquis.hardamon@hamptonu.edu Phone - 757-727-5093
	Nate Reid – Women’s Basketball Director of Sports Performance Email - Nathaniel.reid@hamptonu.edu Phone - 757-727-5093
	Dr. Tredell Dorsey - Football Director of Sports Performance Email - tredell.dorsey@hamptonu.edu Phone - 757-727-5322
	Jasmine Payne - Assistant Strength & Conditioning Coach Email - jasmine.payne@hamptonu.edu Phone - 757-727-5322

Principles of the Hampton University Strength & Conditioning Staff

Injury Prevention

Our initial goal in our sports performance programs is to keep our athletes healthy and injury free. To do so we must look at every sport and break down what areas of the body are at the highest risk for injury. In general we look at five common areas in which athletes may be susceptible to injury: the core, consisting mainly of the abdomen and lower back, the ankle, knee, shoulder, and elbow joints. It is crucial that in our workouts we strengthen the muscle groups in these regions to help prevent injury. Proprioceptive exercises are also used to help stabilize these regions, again making them less susceptible to injury.

Pursue Athleticism

Our second goal is to allow the athletes to develop into their maximal physical potential. This development goes past just the strength gains. A training program will also enhance your neuromuscular responses, which includes increasing the firing rate of motor neurons, increasing reaction time. Incorporating multi-joint movements enhances muscle coordination and proprioceptive exercises augment balance and core activation.

Work Hard

Our last goal is to create that mental toughness that is vital for a collegiate athlete. We hold our athletes accountable to not only attend workouts but to give 110% effort and push through the tough workouts, sets, and repetitions.

Keys of the Department

Safety & Form

First and foremost is the athlete's safety during the workouts. Three things are crucial to safety in the weight room: proper form, knowing how to properly miss a repetition, and having a spotter for the appropriate lifts. Each athlete is taught proper form before they are allowed to perform the lift and they may not advance in weight or progression until they demonstrate the proper form.

Proper Warm Up

The warm up is a crucial part of the athlete's everyday routine. We start with a dynamic warm up and mobility exercises to get the heart rate up, increase body temperature and increase circulation so that the body is prepared for the task ahead. Warming up properly is pivotal to preventing injury.

Intensity

The harder you work, the better the results. Each workout needs to be approached with the same intensity day in and day out. If you do not push yourself, you will not see the results, and you are wasting your time.

Full Body Training

The muscles of the body work together and rely on each other to perform at an optimum level. Therefore if you over train one area an imbalance with be created, decreasing joint mobility and an athlete's full range of motion. We conduct full body training sessions and cover all the major regions in each lift: hip dominant, knee dominant, push, pull, etc.

Rest & Recovery

When working out we actually break down muscles, and they will build back up bigger and stronger to accommodate for the forces needed. In order to build back up they need the proper rest to recover. This comes from the program using proper splits and the athlete getting the proper amount of sleep. Healthy eating habits and getting the proper nutrition on a daily basis will also be crucial.

Accountability

To obtain optimal results from a strength program it must be followed exactly as designed. Not only do we hold our athletes accountable to be at workouts when they are at school, but to be continuing the program all year round. We have them go through a battery of testing at certain planned points in the year so that we can track not only their progress, but to keep them accountable over periods of time where they may be on their own.