Sport specific training

What is sport specific training?

Sport-specific training is simply fitness and performance training designed specifically for athletic performance enhancement. If done correctly this type of training can be very beneficial for athletes however if it is not done properly, it can be very detrimental.

The concept of sport-specific training has evolved over time. Currently, its main purpose is to stimulate a movement or exercise in a weight room with the intent of it transferring to the playing field, court, etc. Depending on the sport, athletes will focus on training specific muscle groups and utilizing a specific energy system to strengthen their bodies and improve the skills used in their sport.

Why do people do Sports Specific Training?

Whether you are an adult or a child sport-specific training can be very beneficial if done correctly. This type of training is done for several different reasons including:

• Sport-Specific Prehab: Many athletes utilize sport-specific training as a way to prevent or lower the risk of injury. Each sport has the potential for different injuries, for example, a football player is more at risk of getting a concussion whereas a baseball player has a higher risk of a shoulder injury. The football player would perform more neck-strengthening exercises and the baseball player would perform more band workouts designed to help their body adjust to the repeated high-intensity throwing motion.
• Sport-Specific Power Training: There are three major planes of motion which include the sagittal, frontal, and transverse. It is important to know that power gained in one plane does not always mean that it will transfer to the others. Many sport-specific training programs take into account which planes of motion are used in an individual’s sport. This is done to make sure that power gained in the training transfers over to the sport efficiently when it comes time to play. All sports use multiple planes of motion so it is important to train in each of them even if you are focusing on one more than another.
• Sport-Specific Conditioning: This focuses on the work-to-rest ratio that many athletes use. An example of this is a football play only lasting for about 15 seconds then a 30-40 second rest period. Workouts should be done with this same ratio so that the athlete’s body can perform properly rather than getting tired. This ratio changes drastically depending on the sport, for example, a basketball game consists of four 12-minute periods. The main focus of conditioning is also different depending on the sport for example football conditioning focuses more on endurance whereas soccer conditions focus more on aerobic capacity.

Common Sports Injuries

Here are some of the most common sports injuries:

• Sprained ankle
• Pulled groin
• Strained hamstring
• Shin splints
• Knee injuries

Although each of these injuries has different recovery times, physical therapy can help the process.

Training based on Energy Systems

When a trainer or physical therapist is considering what drills and exercises to use they have to recognize which energy system to focus on for the specific athlete. There are three main energy systems: phosphagen, glycolysis (anaerobic), and oxidative (aerobic). Each of these energy systems is very different from one another:

• Phosphagen energy system: It is used in sports that require extremely quick, explosive, and maximal movements usually lasting about 10 seconds.
• Glycolysis (Anaerobic): It is used in sports that require high-intensity bursts typically lasting for 30 seconds to 2 minutes.
• Oxidative (Aerobic): It is used in sports that require low-intensity work over a longer period of time (2 minutes or longer). Training in this system usually consists of interval workouts.

Sports Specific Exercises

Exercises are done in sport-specific training help to condition the body and mind so that they can excel through the harsh demands of their sports. These exercises duplicate the exact movements of certain actions within a sport. They also involve the same muscle contraction that is used in the sport which helps them become stronger. Additionally, these exercises help athletes develop strength and flexibility in the same range as their sport. These exercises and sport-specific training, in general, contain many benefits including:

• Increased speed
• Increased agility
• Improved conditioning
• Injury prevention
• Increased acceleration and power
• Improved balance and body awareness
• Improved endurance