The basis of the William Woods University strength and conditioning program is divided into two major categories: Work Capacity and Sport Specific. These categories can be further broken down into seven specific areas, which allow for each and every aspect of an athlete's performance to be evaluated.

1. Flexibility - The more flexible and fluid a muscle is, the risk of injury is greatly reduced.

2. General Conditioning - A muscle that tires quickly will be much more susceptible to injury due to the lack of strength that can be generated by the muscle.

3. Strength - Strength is required to absorb the forces of jumping, stopping, and pushing.

4. Balance - Follows strength due to a person's reliance upon strength to maintain balance.

5. Speed - There must be a development of proper technique, as well as strength.

6. Power - Strength X Speed. This element requires all the traits that have been trained so far.

7. Agility - Ability to accelerate, stop, and accelerate again in a different direction quickly.

After initial testing, there is a baseline for all athletes. This baseline will dictate how their flexibility, conditioning, lifting and balance program will be designed. A plan is created specifically for the individual and their sport for the duration of their career. Re-evaluations can then be made to accommodate any improvement or setback.

Recovery can not be tested, due to the difficulty in measuring and rating this area. However, recovery can be addressed by having a nutritional plan and stressing the importance of proper rest.