Sports Performance and Conditioning

          Module 1: Foundations of Sports Performance  
Section 1: Understanding Sports Performance Basics  
- Lesson 1: Fundamentals of Athletic Performance  
  Module 1, Section 1, Lesson 1: Fundamentals of Athletic Performance  
- Lesson 2: Overview of Sports Conditioning  
  Module 1, Section 1, Lesson 2: Overview of Sports Conditioning  

Section 2: Injury Prevention Essentials  
- Lesson 1: The Importance of Warm-Up and Cool-Down  
  Module 1, Section 2, Lesson 1: The Importance of Warm-Up and Cool-Down  
- Lesson 2: Basic Injury Prevention Techniques  
  Module 1, Section 2, Lesson 2: Basic Injury Prevention Techniques  

Section 3: Nutrition Basics for Athletes  
- Lesson 1: Essential Nutrients for Sports Performance  
  Module 1, Section 3, Lesson 1: Essential Nutrients for Sports Performance  
- Lesson 2: Hydration Strategies for Young Athletes  
  Module 1, Section 3, Lesson 2: Hydration Strategies for Young Athletes  

Section 4: Recovery and Rest Fundamentals  
- Lesson 1: Recognizing Fatigue and Avoiding Overtraining  
  Module 1, Section 4, Lesson 1: Recognizing Fatigue and Avoiding Overtraining  
- Lesson 2: Simple Recovery Strategies  
  Module 1, Section 4, Lesson 2: Simple Recovery Strategies  

Section 5: Setting Personal Fitness Goals  
- Lesson 1: Assessing Current Fitness Levels  
  Module 1, Section 5, Lesson 1: Assessing Current Fitness Levels  
- Lesson 2: Goal Setting for Continuous Improvement  
  Module 1, Section 5, Lesson 2: Goal Setting for Continuous Improvement  


Module 2: Strength Training Fundamentals  
Section 1: Introduction to Strength Training Principles  
- Lesson 1: Understanding the Role of Strength Training  
  Module 2, Section 1, Lesson 1: Understanding the Role of Strength Training  
- Lesson 2: Benefits of Building Strength  
  Module 2, Section 1, Lesson 2: Benefits of Building Strength  

Section 2: Equipment Basics and Safety  
- Lesson 1: Overview of Common Training Equipment  
  Module 2, Section 2, Lesson 1: Overview of Common Training Equipment  
- Lesson 2: Basic Safety Practices in Strength Training  
  Module 2, Section 2, Lesson 2: Basic Safety Practices in Strength Training  

Section 3: Bodyweight Exercises  
- Lesson 1: Fundamental Bodyweight Movements  
  Module 2, Section 3, Lesson 1: Fundamental Bodyweight Movements  
- Lesson 2: Proper Form and Technique  
  Module 2, Section 3, Lesson 2: Proper Form and Technique  

Section 4: Free Weights Introduction  
- Lesson 1: Getting Started with Free Weights  
  Module 2, Section 4, Lesson 1: Getting Started with Free Weights  
- Lesson 2: Basic Dumbbell Exercises  
  Module 2, Section 4, Lesson 2: Basic Dumbbell Exercises  

Section 5: Resistance Bands and Functional Training  
- Lesson 1: Introduction to Resistance Bands  
  Module 2, Section 5, Lesson 1: Introduction to Resistance Bands  
- Lesson 2: Integrating Functional Movements in Training  
  Module 2, Section 5, Lesson 2: Integrating Functional Movements in Training  


Module 3: Endurance Building Essentials  
Section 1: Cardiovascular Endurance Fundamentals  
- Lesson 1: Basics of Cardiovascular Fitness  
  Module 3, Section 1, Lesson 1: Basics of Cardiovascular Fitness  
- Lesson 2: The Role of Aerobic Exercise in Sports  
  Module 3, Section 1, Lesson 2: The Role of Aerobic Exercise in Sports  

Section 2: Running and Jogging Fundamentals  
- Lesson 1: Proper Running Form and Posture  
  Module 3, Section 2, Lesson 1: Proper Running Form and Posture  
- Lesson 2: Gradually Building Running Endurance  
  Module 3, Section 2, Lesson 2: Gradually Building Running Endurance  

Section 3: Cycling and Alternative Cardio Methods  
- Lesson 1: Basic Cycling Techniques for Endurance  
  Module 3, Section 3, Lesson 1: Basic Cycling Techniques for Endurance  
- Lesson 2: Exploring Other Cardio Activities  
  Module 3, Section 3, Lesson 2: Exploring Other Cardio Activities  

Section 4: Introduction to High-Intensity Interval Training (HIIT)  
- Lesson 1: Understanding HIIT Principles  
  Module 3, Section 4, Lesson 1: Understanding HIIT Principles  
- Lesson 2: Structuring a Beginner HIIT Session  
  Module 3, Section 4, Lesson 2: Structuring a Beginner HIIT Session  

Section 5: Tracking and Monitoring Endurance Progress  
- Lesson 1: Using Heart Rate Monitors Effectively  
  Module 3, Section 5, Lesson 1: Using Heart Rate Monitors Effectively  
- Lesson 2: Understanding and Interpreting Fitness Metrics  
  Module 3, Section 5, Lesson 2: Understanding and Interpreting Fitness Metrics  


Module 4: Flexibility and Mobility Fundamentals  
Section 1: Importance of Flexibility in Sports  
- Lesson 1: Benefits of Regular Stretching  
  Module 4, Section 1, Lesson 1: Benefits of Regular Stretching  
- Lesson 2: How Flexibility Supports Performance  
  Module 4, Section 1, Lesson 2: How Flexibility Supports Performance  

Section 2: Dynamic versus Static Stretching  
- Lesson 1: When to Use Dynamic Stretching  
  Module 4, Section 2, Lesson 1: When to Use Dynamic Stretching  
- Lesson 2: Understanding Static Stretching Post-Exercise  
  Module 4, Section 2, Lesson 2: Understanding Static Stretching Post-Exercise  

Section 3: Mobility Drills for Young Athletes  
- Lesson 1: Fundamental Mobility Drills  
  Module 4, Section 3, Lesson 1: Fundamental Mobility Drills  
- Lesson 2: Enhancing Joint Range of Motion  
  Module 4, Section 3, Lesson 2: Enhancing Joint Range of Motion  

Section 4: Introduction to Yoga and Pilates  
- Lesson 1: Basic Yoga Poses for Flexibility  
  Module 4, Section 4, Lesson 1: Basic Yoga Poses for Flexibility  
- Lesson 2: Introduction to Simple Pilates Movements  
  Module 4, Section 4, Lesson 2: Introduction to Simple Pilates Movements  

Section 5: Designing a Personal Flexibility Routine  
- Lesson 1: Creating a Daily Stretching Program  
  Module 4, Section 5, Lesson 1: Creating a Daily Stretching Program  
- Lesson 2: Integrating Flexibility into Overall Training  
  Module 4, Section 5, Lesson 2: Integrating Flexibility into Overall Training  


Module 5: Recovery and Wellness Strategies  
Section 1: Fundamentals of the Recovery Process  
- Lesson 1: The Physiology of Recovery  
  Module 5, Section 1, Lesson 1: The Physiology of Recovery  
- Lesson 2: The Importance of Sleep and Rest  
  Module 5, Section 1, Lesson 2: The Importance of Sleep and Rest  

Section 2: Nutritional Support for Recovery  
- Lesson 1: Recovery Nutrition Essentials  
  Module 5, Section 2, Lesson 1: Recovery Nutrition Essentials  
- Lesson 2: Timing Meals and Snacks Around Workouts  
  Module 5, Section 2, Lesson 2: Timing Meals and Snacks Around Workouts  

Section 3: Mental Wellness in Sports  
- Lesson 1: Recognizing the Role of Mental Recovery  
  Module 5, Section 3, Lesson 1: Recognizing the Role of Mental Recovery  
- Lesson 2: Basic Stress Reduction Techniques  
  Module 5, Section 3, Lesson 2: Basic Stress Reduction Techniques  

Section 4: Tools and Techniques for Active Recovery  
- Lesson 1: Using Foam Rollers and Self-Massage Techniques  
  Module 5, Section 4, Lesson 1: Using Foam Rollers and Self-Massage Techniques  
- Lesson 2: Introduction to Active Recovery Methods  
  Module 5, Section 4, Lesson 2: Introduction to Active Recovery Methods  

Section 5: Creating a Personal Recovery Plan  
- Lesson 1: Assessing Recovery Needs and Avoiding Overtraining  
  Module 5, Section 5, Lesson 1: Assessing Recovery Needs and Avoiding Overtraining  
- Lesson 2: Adjusting Training Plans for Optimal Recovery  
  Module 5, Section 5, Lesson 2: Adjusting Training Plans for Optimal Recovery