Nick Malagarie
Age: 11
Program: Soccer
3 1/2 Week Time Period

*Size Increase

1. 1/2 inch in calves (Both Legs)
2. 1/2 inch in thighs (Both Legs)
3. Gained 6 lb.

*Strength Increase

1. 60 lb. increase in all 4 exercises on multi-hip machine
2. 70 lb. increase on leg curl machine
3. 70 lb. increase in calve raises

*Speed Increase

1. .10 of a second decrease in 40 yd. dash time
2. .18 of a second decrease in 20yd. dash time
3. .16 of a second decrease in 10 yd. dash time

*Foot Speed Increase

1. Look at Plyometric Pre-Test compared to the Post-Test (averaged 4 extra touches per exercise)

*Vertical Leap and Broad Jump Increase

1. 2 1/2 inches increase in vertical leap
2. 6 1/2 inches increase in broad jump

1. 3* increase in hamstring flexibility
2. 4* increase in quadricep flexibility
3. 1/2 inch increase in hip flexor flexibility
4. I.T. Band flexibility from very tight to tight

*Conditioning Increase

1. Went from a 12:00 minute mile to an 8:10 minute mile