This section was created to provide student athletes and their parents a quick reference guide to some common health and fitness sports related training expectations - read through this section to have a better or sound understanding of what changes will begin to occur as your student athlete takes part in a training program that was designed to not only change their on the field/court performance but also impact their day to day health and wellness off the field of play!!



The key to success is setting realistic and attainable goals. In all aspects of life you have to have a metric (or a measurement) of where you are, where you want to go and how you can get there. To bridge that gap between where you are and where you want to go - YOU must set GOALS!!

Healthy living is individual based - what is good for one might not be as good for another. So you should follow these simple steps to get started in your life-long journey towards better health and fitness.

First off you need to consult a doctor, physician or a health care professional to receive a medical evaluation of your fitness. This is generally done annually during your physical. Based upon the results of these tests you should do the following steps.

     -  (STEP 1) know and understand your current level of fitness (this is very key to understanding where you are - the next step "set goals" can assist you get to where you want to go!!)

     -  (STEP 2) set some short term and long term goals to either maintain or achieve a new level of fitness (think about why you want to start a fitness program and have clear goals that can help you stay motivated)

     -   (STEP 3) create a workout or exercise routine that is realistic and appropriate for YOU (think about fitness activities you enjoy - you're more than likely to keep up with something you enjoy)

     -  (STEP 4) incorporate variety (Aerobic activities should be the biggest chunk of your workout, but you also want to include muscle-strengthening activities such as working with weights or resistance bands. Cross-training, which is doing a variety of different exercises or activities, is a good way to keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. When you plan your fitness program, consider alternating among activities that emphasize different parts of your body — walking, swimming and strength training, for example)

     -  (STEP 5) now it's time to get started (be consistent) you've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical. Start slowly and build up intensity gradually.

Consider the following:

  • Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
  • Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.



Based on the fitness outline listed above here are the 12 measurable outputs of B.E.A.S.T. Total Athlete Fitness Training:


BalanceThe ability to control the placement of the bodies center of gravity in relation to its support base.

Cardiovascular/respiratory endurance– The ability of body systems to gather, process, and deliver oxygen.

Stamina– The ability of body systems to process, deliver, store, and utilize energy.

Explosiveness- The ability to produce the greatest effort in a small time.

Strength– The ability of a muscular unit, or combination of muscular units, to apply force. 

Agility– The ability to minimize transition time from one movement pattern to another.

Flexibility– The ability to maximize the range of motion at a given joint.

Power– The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed– The ability to minimize the time cycle of a repeated movement.

Coordination– The ability to combine several distinct movement patterns into a singular distinct movement.

Accuracy– The ability to control movement in a given direction or at a given intensity.

Technique- The ability to execute or perform a specific task.


healthy living


Hoops for House


Hoops for House is a FREE basketball skills clinic that we're hosting for Lighthouse for Life ( We'll be accepting donations at the camp or online. To REGISTER go to ( or contact us directly at