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Needs Analysis and Training Goals

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CSCS Certified Strength and Conditioning Specialist

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1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Needs Analysis and Training Goals

Key Takeaways Explain This Topic AI

A needs analysis evaluates the sport's movement patterns, energy systems, injury sites, and athlete's training history.

Sport analysis identifies dominant energy systems (ATP-PC for power, glycolytic for intermediate, oxidative for endurance).

Movement analysis determines primary joint actions, muscle groups, and contraction types (concentric, eccentric, isometric).

Training history assessment includes previous exercise experience, injuries, strengths, and weaknesses.

Goals should be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

Last updated: January 2026

Quick Answer: A needs analysis is a systematic evaluation of the sport's physiological and biomechanical demands combined with an assessment of the athlete's current abilities. It determines what muscles, movements, and energy systems to train and establishes specific, measurable goals.

What is a Needs Analysis?

A needs analysis is the first step in program design. It answers two fundamental questions:

  • What does the sport require? (Sport/Activity Analysis)
  • What does the athlete need? (Athlete Assessment)
  • Components of a Needs Analysis
  • 1. Sport/Activity Analysis
  • Analysis Type What to Evaluate Example (Football)
  • Movement Patterns Primary joint actions, planes of motion Sprinting, cutting, jumping, pushing
  • Muscle Groups Dominant muscles used Quadriceps, glutes, hamstrings, core
  • Contraction Types Concentric, eccentric, isometric All three during tackling and blocking
  • Common Injury Sites Areas prone to injury ACL, hamstrings, shoulders
  • 2. Energy System Analysis

Understanding which energy system dominates helps prescribe appropriate work:rest ratios and conditioning.

  • Energy System Duration Primary Fuel Sport Examples
  • Phosphagen (ATP-PC) 0-30 seconds Creatine phosphate Powerlifting, shot put, 40-yard dash
  • Glycolytic (Fast) 30 sec - 2 min Glucose/glycogen 400m sprint, wrestling, basketball plays
  • Oxidative (Aerobic) >2 minutes Fats, carbohydrates Marathon, soccer, distance cycling
  • 3. Biomechanical Analysis
  • Factor Assessment Method Program Implication
  • Movement Velocity Video analysis, timing Power vs. strength emphasis
  • Force Requirements Force plate, estimation Load prescription
  • Range of Motion Flexibility testing Exercise selection
  • Movement Complexity Skill analysis Technical progression
  • Athlete Assessment
  • Training History Evaluation

Assessment Area Questions to Ask

Training Experience Years of training? Resistance training background?

Previous Injuries Current/past injuries? Surgery history?

Training Status Trained, moderately trained, or untrained?

Sport Background Playing experience? Competition level?

Testing Results 1RM values? Speed times? Power output?

Training Status Categories

  • Status Description Program Implications
  • Untrained No regular training Linear progression, fundamental movements
  • Trained 1-3 years consistent training Moderate periodization, increased variety
  • Highly Trained 3+ years, competitive Complex periodization, advanced techniques
  • Elite Professional/Olympic level Individualized, frequent variation
  • Setting Training Goals
  • SMART Goal Framework
  • Component Definition Example
  • S pecific Clear, defined target Increase squat 1RM
  • M easurable Quantifiable outcome By 25 pounds
  • A chievable Realistic and attainable Based on current progress
  • R elevant Aligned with sport/athlete needs Improves sprint acceleration
  • T ime-bound Has a deadline Within 12 weeks
  • Goal Categories
  • Goal Type Examples Training Focus
  • Strength Increase 1RM Heavy loads, low reps
  • Power Improve vertical jump Explosive movements
  • Hypertrophy Increase muscle mass Moderate loads, higher volume
  • Endurance Improve VO2max Aerobic conditioning
  • Speed Decrease 40-yard time Sprint training, power development
  • Practical Application: Football Player Example
  • Analysis Component Assessment Training Implication
  • Sport movement Sprinting, blocking, tackling Hip hinge, push/pull exercises
  • Dominant energy system Phosphagen (short plays) High-intensity intervals
  • Common injuries Knee, shoulder, hamstring Posterior chain emphasis, stability work
  • Athlete status 2 years training, intermediate Undulating periodization
  • Primary goal Increase power output Olympic lifts, plyometrics