Weight Room Safety
This should always come before the amount of weight you lift.
What is proper technique?
This person assists a lifter if they are unable to safely complete a repetition.
What is a spotter?
If you experience this during an exercise, you should stop and notify your coach.
What is pain?
Before adding significant resistance, an athlete should demonstrate this.
What is proper movement technique?
You don't know how to perform an exercise. This should be your next action.
What is stop and ask a coach?
These three types of footwear should not be worn while training because they don't provide appropriate protection or stability.
What are Crocs, slides, and sandals?
Before squatting inside a rack, these should be positioned at an appropriate height to protect the lifter.
What are safety arms/spotter arms?
Feeling dizzy, lightheaded, or nauseous during training means you should do these two things.
What are stop exercising and notify the coach?
Athletes should learn this skill before progressing to advanced change-of-direction drills.
What is deceleration?
You find a loose bolt on a bench. You should do these two things.
What is stop using the equipment and notify the coach?
Dumbbells, plates, and other equipment should be placed here immediately after use.
What is their designated storage location? Where is on the rack?
Before beginning a lift, the lifter and spotter should establish this so both understand what will happen if assistance is needed.
What is clear communication? What is when to assist or take the weight?
These two recovery factors outside the weight room significantly affect your readiness to train.
What are sleep and nutrition?
Before progressing to advanced plyometrics, athletes should demonstrate proper mechanics for this skill.
What is landing?
Your partner says their back hurts but wants to finish the workout. You should tell them to do these things.
What is stop training and report the pain to the coach and go see the athletic trainer?
Doing this near someone who is lifting can cause a serious accident and is never acceptable in the weight room.
What is horseplay?
If technique begins to break down during a set, this should happen even if you haven't completed all prescribed repetitions.
What is stop the set?
You should never take one of these from another student, even if they claim it will improve your performance.
What are supplements or medications?
These explosive lifts should be taught progressively and technically before significant loads are added.
What are Olympic lifts?
You see another student attempting a weight that appears unsafe. This is the appropriate response.
What is alert the coach?
Walking through another athlete's lifting area violates this important safety principle.
What is maintaining a safe training space?
This safety principle means an athlete earns the opportunity to increase resistance only after demonstrating proper execution.
What is technique before load? What is having good form? Earn the right to progress
Athletes should report injuries before training rather than trying to hide them. This will allow the coaches to do what?
What is to allow the coach to modify training and prevent further injury?
Squatting, hinging, landing, jumping, and decelerating should follow this concept: demonstrate control first, then increase this.
What is intensity, speed, or load?
Your partner's technique breaks down, but they have three reps remaining. This should take priority over completing the prescribed reps.
What is movement quality and safety?