We have pre-designed, basic functional strength and conditioning programs available for the healthy female athlete. Our programs are designed by female performance coaches for female athletes of any sport to help enhance athletic performance and prevent injury. Coaches and athletes; you can use these programs pre-season, in-season or post-season. They come with detailed descriptions on how to safely perform each exercise, complete with color photos and exercise protocols to follow. They are time efficient, cost saving and equipment needs are minimal. They can be done just about anywhere, in the gym, at home, in a dorm room or even outside in less than 30 minutes. If you need training aids (equipment) you don’t have to leave our site, click on any “Perform Better” logo to view a catalog. Choose the programs that best suit your needs and print/download it today.

FAF is an awsome website, it is a place on the web that women can go to get all their strength and conditioning questions answered. I have had the pleasure of knowing Margaret for quite some time and she is taking care of my athletes here at Captial to get them in performance shape.- Pam Briggs, Head Volleyball/Golf Coach, Capital University, Columbus, Ohio.

Programs Currently Available:
Volleyball Strength Program This is a sport specific training program for volleyball players (indoor or sand). We know volleyball here at FAF. Margaret, the Owner, was a Div. I volleyball player and college coach at the Div. I and Div. III levels. She has successfully trained many players. The exercises in this program mimic volleyball skills using many combinations of lunging and squatting movements along with training the throwing motion. You will become functionally stronger and strength translates into additional speed and power. Do you want to be able to jump higher, hit and serve harder and be quicker getting to balls on defense? Use this program at any time in your training cycle and you will see improvements in your volleyball skills. Suitable for youth, junior high, high school and collegiate female athletes. 15 exercises with advanced variations and color photos. 9 pages to print or download. Training Aids Needed: 1 lg. cone, 1 4lb. medicine ball, 1 55 or 65 centimeter stability ball, 1 pair of light dumbbells (range from 4-15lbs.), 1 light and 1 medium strength JC tubing band, 1 small 2.2lb. Softmed medicine ball and an exercise mat. Click on any “Perform Better” logo on our site to purchase equipment. Price: $14.99
ACL Knee Injury Prevention Program This is our most recommended program for athletes that are in sports that require a good deal of jumping, cutting, stopping, twisting and turning movements. Did you know that female athletes are 4 to 6 times more likely to sustain an ACL knee injury than male athletes. Your program must be designed to prevent this serious knee injury. We train you for athleticism and focus on improving knee joint stability and strength, along with ankle, hamstrings, hip and core strength. Get this program with your dynamic warm-up and you are off to a good start with a solid conditioning program. Balance and agility drills are included. 12 exercises with advanced variations and color photos. 7 pages to print or download. Training Aids Needed: 1 tall cone, 1 55 or 65 centimeter stability ball, 1 pair of light dumbbells (range from 5-15lbs.), 1 pair of disc pillows and an exercise mat. Purchase equipment from our site, click on any “Perform Better” logo to browse a catalog. Price: $14.99
Stability Ball Exercise Program Train on the most popular piece of equipment in the fitness industry today. What’s even more exciting is that it is one of the least expensive to purchase, ranging in price from $19.95-$36.95. All female athletes should be comfortable on the stability ball and be able to do the exercises in this program. When you train on an unstable surface you get more integrated muscular work in the least amount of time. If you are looking for the best program for the back and abs, the “Super Seven” is it. This program is always in our top 3 that we recommend to all female athletes of any sport. We hit all the major muscle groups. Master the stability ball for improved performance. 14 exercises with color photos and advanced variations. 7 pages to print or download. Training Aids Needed: 1 55 or 65 centimeter stability ball, 1 pair of light dumbbells (range from 5-15lbs.), 1 4lb. medicine ball or a 5lb. weight plate and 1 exercise mat. Click on any “Perform Better” logo on our site to buy these items. Price: $14.99
Dynamic Warm-Up This program is a must for any female athlete in any sport that requires movement. The goal of a dynamic warm-up is to pre-arouse the muscles and nervous system for increases in exertion and intensity thus decreasing the risk of injury. This program will simulate how we move in athletic competition with attention paid to preparing the core, feet, hips, knees and shoulders for stress. No more of just running laps and then sitting down to stretch. We chose exercises that we know help prevent the risk of ACL (Anterior Cruciate Ligament) knee injuries. You will also learn the proper form on the squat and lunge. Coaches, this program should be on your clip board. 22 movements with color photos. 7 pages to print or download. Training Aids Needed: None Price: $19.99
Body Weight Exercise Program This is a killer workout using only the jungle gym and your own body weight. The jungle gym is a long adjustable band with 2 handles, adjusters, foot straps and a fastener at the end, that allows you to train while suspended. No leverage involved, you will train in angles not afforded with other pieces of equipment. Stability demands are great and you get more bang for your buck. Think of your body as a weight bar, you have the tool, you just need the program. Master body weight exercises before trying to handle heavy external weight. Great if your sport requires a lot of cutting, twisting and turning maneuvers. 15 exercises with advanced variations and color photos. 7 pages to print or download. Training Aids Needed: 1 Jungle Gym with ankle straps and harness, starting at $39.95 and 1 exercise mat. Click on any “Perform Better” logo on our site to buy these items. Price: $14.99
Softball Strength Program Girls, do you want to throw harder and hit the ball farther? If so, then get started right away on this program to increase overall body strength, muscle endurance & help you prevent injury. We focus on strengthening the problems areas for softball players. Lets avoid achy backs, sore shoulders and leg muscle pulls. Coaches and parents, start protecting your girls early from overuse injuries especially in the shoulder joint. This program consists of squat variations, lunge sequences, the triple threat for the hips and hamstrings, rotator cuff exercises, stability ball work and core work. Perfect for softball players youth through early adulthood. Margaret can relate to you softball players. She played H.S. and college fast and slow pitch, winning a world championship once in summer slow pitch.  Also a former college fast-pitch softball coach, having coached at small colleges in the Midwest. She knows how to train softball players! Combine this with our dynamic warm-up and you are set with advanced preparation techniques and a quality workout routine.  14 exercises with advanced variations, color photos, 8 pages to print or download. Equipment Needs:  A 4 or 6lb. medicine ball, 1 pair of dumbbells (in a 5 to 15 lbs. range), one cone, a 55 or 65 centimeter stability ball and a light JC tubing band.  All these items can be purchased from our site, click on any Perform Better logo to view a catalog. Price: $14.99
Soccer Strength Program Soccer is a high risk sport as far as ACL knee injuries are concerned. Therefore, we have designed a sport specific program to help a player get strong particularly in the legs, hips and core for gains in strength and power and injury prevention. If you get super strong you will be able to accelerate/decelerate faster, cut, twist and turn easier, kick the ball farther and jump higher to out head an opponent. This program consists of medicine ball chops and throws, ankle disc work, single leg work and lots of squats, lunges and core work. Strengthening the hamstrings is a must for ACL injury prevention in female athletes, so look for the "Triple Threat" in this workout. This is a great basic program for girls youth through early adulthood. Complete with 15 exercises with advanced variations and color photos. 8 pages to print or download. Perform this program with our dynamic warm-up and you will have the most up-to-date preparation protocols and cutting edge workout routine. Equipment Needs:  1 tall cone, 1, 4 or 6 lb. medicine ball, 1 light pair of dumbbells, (in a 4-15lb. range), 1 55 cm stability ball, 1 balance disc and 1 light weight padded body bar (9 lb.).  Purchase equipment from our site, click on any Perform Better logo to browse a catalog. Price: $14.99
Standing Abdominal/Core Program We, at FAF believe that it is best to train the abdominals, back and entire core with closed chain movements (feet on the floor). We are training how the body is meant to move in everyday life and in sporting movements. Actions involve reaching, extending, flexing and twisting using your own body weight and external resistance and moving in all planes of motion. We are training the body as a whole, focusing on the power center with finger tip to toe type of actions. Tip: Train the core with rotational movements. This program will work for any female athlete in any sport. Add these exercises to an existing strength program, you won't regret it. 12 exercises with advanced variations and color photos. 5 pages to print and download. Training Aids Needed: 1, 4lb. medicine ball, 1 light or medium strength tubing band, 1, slam ball and access to a pulley weight machine with rope handles. Price: $9.99

Others Coming Soon:
8. Functional training circuit, training “The Pillars.” Not only is this a great conditioning circuit  for a female athlete but also a time saving circuit for coaches to incorporate into a practice.  Don’t just take your players outside to run the bleachers or a couple of miles on the track. You can get all your conditioning done in 20-30 minutes on the court. We focus on training within  the 4 Pillars of Human Movement; rotation, push-pull movements, locomotion and rotation. This is how our body moves in athletic endeavors. The circuit format will challenge both the anaerobic and aerobic systems. Exercises in this circuit will strengthen all the major muscle groups in a functional manner and work the core extensively. Great for female athletes in court sports. Coaches, put this program on your clip board.

9. Sport specific strength training programs for other sports such as; basketball, golf, tennis, swimming, track/C.C., etc.

10. Basic plyometric drills and progressions for ACL injury prevention, learn how to jump and land to prevent injury

11. Balance and proprioception drills and progressions for ACL injury prevention

12. The Olympic lifts, how to perform them safely and effectively by mastering the pre-olympic lifts prior to training with the Olympic lifts

13. “Go Green,” our outdoor cross training workout for the female athlete whose competition surfaces are extreme and stressful to the lower body

14. “Big Band” program for a female athlete of any age, even as young as 7

Sample Exercise Sheet
Click here to view a sheet from one of our exercise programs. This is what you will see on a page when you buy and download a program.


Training Aids (Equipment)
The training aids vary depending on which program you purchase. To buy training aids, click on the “Perform Better” logo located on our side bar at left to view their catalog. Or, if you belong to a club or fitness center already, they may have some of our recommended pieces of equipment in their facility. Perform Better is a reputable company that specializes in providing functional training aids to the public.
Buying Tips: Stability balls located on pg. 74 of the catalog...JC tubing bands, pg. 68... Exercise mats, pg. 64... Jungle gym, pg. 58...Medicine balls, pg. 10...First place slam ball, pg. 10...Softmed balls, pg. 12...Cones, pg. 17...Disc pillows, pg. 41...Dumbbells, pg. 54. Pages may change when new catalogs come out

How To Purchase A Program
Simply click on the program you want, pay for it and then download it to your computer. It is that simple. You don’t leave our site. No waiting for a DVD to be sent in the mail. Take it easily with you to the weight room or fitness/performance center for your workout that same day. Don’t forget to print a copy of the receipt of purchase for your files.

How You Save Money
For less than $70.00 you can get 4 programs, here is how:
1. Purchase your dynamic warm-up
2. Purchase your exercise program
3. Print the free static flexibility program from our home page
4. Print the free performance test from our home page
If you had to hire a strength and conditioning coach in order to be tested, taught and trained with similar programs, you are looking at a cost of at least $400.00. So you have saved $330.00 with FAF. Don’t forget that you can also get free training tips from me each month when you sign up for my newsletter. Be a part of the “Condition Culture,” and don’t get left behind.

When Can My Daughter Start Strength Training?
A girl can start resistance training in her youth. Some high schools have a policy that girls cannot lift weights until after their freshman year. This is unfair and it puts girls at a disadvantage and may predispose them to more injury. Go to our home page and click on
“Training Youth” for related articles and handouts. We dispel all the myths.

Caution
Before you proceed, please consult your physician before starting any exercise program. You must also be 18 years of age or older to purchase a program from this site. Please understand that you will be asked to read a Release of Liability before purchasing a program.
After your purchase, understand that you will be performing these programs without an FAF performance coach on site. Athletes, these programs should be performed under the direct supervision of an informed adult, parent, teacher or coach. Do not exercise alone when using heavy weights. For your safety, warm-up 5-10 minutes with cardiovascular work (light jogging, jump rope etc.) or perform a dynamic warm-up before starting a program. Adhere strictly to all of the exercise protocols. Follow each work out with a cool down period of light cardiovascular work and light stretching. We highly recommend that you read General Guidelines for Strength Training before starting any of our programs. Female Athletes First will not be held liable for any injuries or illnesses that occur when using any of our programs.

Purchases/Transfer Agreement
All strength and conditioning programs purchased from FAF are done so in accordance with this transfer agreement. This means that the risk of loss of a purchased program(s) passes to you the viewer/purchaser after you have successfully purchased, gained access to and viewed a program(s) on our site in a restricted area. The programs purchased are made available by FAF in a PDF file format for on-line viewing and for easy transfer/download to the viewer/purchaser. It is the viewer/purchasers responsibility to successfully acquire the program electronically from FAF by printing or downloading the exercise program from our site. Please save and print a receipt of purchase for your files. No refunds can be made for a program purchased from our site.

Copyright Ownership
The exercise program(s), purchased and downloaded from this site is copyrighted material of Female Athlete First and cannot be duplicated (copied), reproduced, republished, electronically transmitted, forwarded, uploaded, posted, publicly performed or broadcasted in anyway. If you would like to request permission to use any material from our site in the ways listed above or in any other way, please contact us via our web site contact form and a representative from FAF will respond immediately.

More Questions?
Just can’t get your program? Please contact us via the contact form on this site or e-mail, programs@femaleathletesfirst.com. In certain situations FAF will e-mail or snail mail the purchased program to a viewer/purchaser. The viewer/purchaser must e-mail us the proof of purchase before a program is sent in this manner. Not all requests are granted.