Sport Specific Training Definition:
Sports are physical activities involving skill or athleticism that require coordination between various parts of the body. Sports include contact sports such as soccer, basketball, baseball, hockey and others; team sports like American Football (soccer), Rugby Union (rugby) and other forms of rugby; individual sports like tennis, golfing and swimming; and non-contact sports including bowling, hunting, fishing and many others.
The term “sports” encompasses all types of athletic activity, but not necessarily all sports. For example, the Olympic Games are competitions for individuals and teams competing against each other. However, the Olympics do have some rules that govern how they’re run.
These rules include things like weight classes and time limits for events.
Athletic trainers often use exercises to improve performance in their athletes. Exercises can be performed at home or at a gym where equipment is available (such as a weight room).
There are several different types of exercise, which may differ depending on the sport. Some examples of these types of exercises are:
Strength training – using weights to build muscle mass Strength training is one type of exercise that’s commonly used with athletes. A strength trainer will typically focus on building up muscles in the arms, legs and back. They’ll also usually add resistance bands or machines to increase the intensity level.
Athletes may use strength training to improve the force of their punches or kicks in combat sports such as boxing or mixed martial arts. They may also use it to help them shoot a basketball faster, run faster and jump higher, or swing a golf club harder in sports like basketball, football, rugby and golf.
Endurance training – building your heart and lungs Endurance training is another type of exercise that athletes use. A common endurance exercise for runners is called jogging. They’ll typically run several miles a day to improve their endurance.
Baseball players may do the same thing, but they’re more likely to run sprints over an extended distance because they don’t have as much need to run long distances.
Another form of endurance training that’s used by many different kinds of athletes is swimming. Swimming uses all the muscles in your body while also strengthening your heart and lungs.
Agility training – moving quickly and changing direction Agility training includes exercises that help you move your body quickly or change directions. A lot of agility training usually involves sports-specific moves. For example, a football player doing agility drills will focus on moves like turning to catch a pass, planting his foot in the ground and cutting in different directions, or dropping into a crouch and exploding out of it when making a tackle.
Agility training helps athletes in all sports, but it’s especially important to basketball, football, soccer and hockey players.
Flexibility training – increasing your range of motion Flexibility is a type of exercise that involves stretching to improve your range of motion. Especially after warming up first, an athlete will stretch their muscles to help improve their flexibility.
Most professional and elite amateur athletes have a personal trainer or coach who designs a routine for them to follow. But if you’re just an average person who wants to get into shape, you don’t need a coach. You can design your own routine and can even find workout plans on the internet.
The key is to make sure that you’re working out hard enough that you’re challenged, but not so hard that you get hurt or sick. Most people prefer to have a schedule or routine for their workouts. This helps them stay focused and motivated.
It’s also a good idea to have a workout partner who can keep you accountable and encourage you when you’re tired or feeling lazy.
Most people prefer to workout in the morning because it helps them stay focused throughout the day. It’s best not to workout on a full stomach because you want your body’s energy to go towards rebuilding your muscles, not digesting food.
Your routine should start with warming up for 5-10 minutes, stretching, and then doing your chosen exercises. If you need guidance on what exercises to do, ask a trainer at your gym or watch fitness videos online.
Most importantly, listen to your body. Stop if you feel pain and never exercise past the point of exhaustion. If you’re thirsty, drink some water.
And don’t forget to cool down and stretch after your workout.
Don’t expect to see major results in a day. Fitness is something that you have to work on consistently and it can take months or even years of hard work before you start seeing the results that you want.
2. Know Your Limits: Don’t Overtrain
When you first start working out, it’s easy to get excited and feel the need to overtrain. I’ve been there. I remember in high school my football coach always used to tell us, “Pain is weakness leaving the body.” So of course after a hard practice, I’d limp home in pain and then spend the rest of the week barely being able to walk or sit down.
That’s not the way to go about it.
In short, don’t overtrain. It can lead to serious injuries like tears in your muscles or tendons. It can even cause rips, sprains and fractures in your bones.
I’m not a doctor so I can’t go into much more detail, but you get the point: overtraining is a bad thing.
When you’re just starting out with a new fitness routine it’s easy to overtrain without even realizing it. You feel tired and sore so you just assume that your body is just breaking down the barriers and getting stronger. In reality, you’re probably overtraining.
Listen to your body and back off if you need to.
Your muscles need time to recover after an intense workout. Longer breaks allow your muscles to rebuild stronger than before.
If you’re a beginner, it’s best to start with a 3 or 4 day split routine (see below) and see how your body reacts. Everyone’s different, and you might find that a 5 or 6 day split routine works better for you. Whatever your schedule allows, just make sure you keep your workouts in sync with it.
If you have to change your routine every week just so it fits into your schedule, it’s not worth it and will only lead to burnout and overtraining.
3. Listen To Your Body:
Rest And Recovery
One of the most important things when working out is listening to your body. You don’t need a fancy machine or device to help you find out what works best for you. Your body will tell you if something is wrong if you just listen to it.
Listen to your body and be aware of pain. If you feel sharp pain while working out, you should stop. Pain is your body’s way of telling you that something is wrong.
Listen to your body when it tells you to stop, even if it means abandoning a set or skipping an exercise altogether.
The same goes for soreness and minor aches. If you feel like working out a particular body part is going to cause pain or soreness, don’t do it. Listen to your body and respect the pain signals it sends you.
It’s important to recover in between workouts too. If you’ve been lifting weights, allow yourself time to rest before hitting it again. Don’t wait until the day after your workout to start working out again either.
Your muscles need at least a day (or even better, more than one day) to recover before you can work them hard again.
On that note, it’s important to stay hydrated after your workouts. Your body loses fluids during exercise and this loss must be restored otherwise dehydration can occur.
Finally, get a good night’s rest every night. Your muscles repair themselves and grow stronger when you’re sleeping, so get a minimum of eight hours. If you can get more than ten, even better.
Your workout routine should be in sync with your lifestyle and daily schedule. It’s useless to have a fantastic workout plan if you can’t stick to it due to your busy life. Find at least thirty minutes each day that you can dedicate to your workout plan and try to keep daily routines as consistent as possible from day to day.
Success isn’t just about what you do at the gym; it’s about what you do when you’re not at the gym as well.
4. Stay Within Your Limits
Don’t try to lift more than you can. If you don’t put enough weight on the machine, it’s not going to help you build muscle. It’s also important to increase the weight as you grow stronger.
Don’t try to bench press 300 pounds if you’ve never lifted that much before. Not only do you risk getting hurt, but your muscles aren’t used to that kind of stress and you won’t be able to focus on the important things at hand (like form) because you’ll be too busy worrying about getting the bar back in the rack.
The same holds true for your workouts in general. If you try to do too much at once, you won’t be able to focus on proper form and you’ll miss out on the benefits of each exercise. It’s better to be able to fully concentrate on one set with proper form than it is to rush through five sets with sloppy technique.
5. Be Creative
For most people, lifting weights is a pretty boring activity. If you can make this time fun and interesting then you’re going to look forward to your workouts a lot more.
One way to do this is to find a workout routine that has you changing things up every few weeks. Something like this will break up the monotony and have you feeling like your workouts are never getting stale.
Another way is to use a variety of equipment. For example, you can’t really change up the bench press, but you can sure change it up by doing dumbbell presses instead of barbell presses or by replacing the bench press with incline presses or declines. You can also add variety by including other exercises like dips and pullovers.
If you belong to a gym, take advantage of the fact that you have access to all kinds of equipment. Trying using a variety of dumbbells, barbells, machines and other types of resistance. Don’t get stuck in a rut by always doing the same exercises with the same amount of weight.
Vary it as much as you can without getting yourself hurt.
6. Be Consistent
As with anything that’s worth doing, building a better body takes time and dedication. You don’t wake up one day as a muscle bound freak with six pack abs. You have to work at it and be patient and you’ll get the results you want.
It’s easy to get discouraged when you’re putting in a lot of hard work, but don’t let yourself get to that point. The motivation should come from within and if that motivation gets too weak, find new sources of inspiration or take a break and come back later when you feel re-inspired.
Everyone has different things that motivate them. Find what’s right for you and run with it.
7. Be Proud Of Your Accomplishments
No one else is going to do it for you. You have to take pride in your accomplishments and celebrate them as they come. Then, you have to move on to the next goal you want to achieve.
Don’t dwell on the past and don’t worry too much about the future. Take things one day at a time and keep pushing forward.
There’s a lot to be proud of if you’re doing everything in your power to better yourself physically. Just look at some of the things you’ve accomplished:
You can now…
Stand on your head for ten minutes.
– Pull a Semi on roller skates with your bare hands.
– Do one armed chin ups from a hanging bar.
– Do one armed chins from a hanging bar.
– Curl 70 lb. dumbbells in each hand.
– Press 70 lb. dumbbells over your head.
– Do a full splits.
– Run a mile in under 7 minutes.
– Do 5 pullups.
– Do 50 pushups in two minutes.
– Do 50 jumping jacks in 30 seconds.
– Jog 2 miles in under 20 minutes.
– Swim 100 meters freestyle in under a minute.
– Climb a rope without using your legs in under a minute.
If I had told you at the beginning of this challenge that you would be able to do all these things, how would you have reacted?
I bet you would have been pretty proud of yourself.
What are some other things you can take pride in?
Take some time to make a list of all the things you can do now that you couldn’t before.
8. Have Fun
Remember why you got into this in the first place. This is supposed to be FUN! If you’re not enjoying it, there’s no point in forcing yourself to do something you hate.
You’re just going to get burned out and quit.
Learn to take it easy every once in a while and just have fun with it. There’ll be plenty of time to get back to business as usual.
Besides, there’s more to life than just fitness. Go out and enjoy the other things life has to offer.
Stay safe and stay strong.
Sources & references used in this article:
Sport-specific practice and the development of expert decision-making in team ball sports by J Baker, J Cote, B Abernethy – Journal of applied sport psychology, 2003 – Taylor & Francis
The effect of sports specific training on reducing the incidence of hamstring injuries in professional Australian Rules football players by GM Verrall, JP Slavotinek, PG Barnes – British journal of sports …, 2005 – bjsm.bmj.com
Sport-specific training for ice hockey by TW Manners – Strength & Conditioning Journal, 2004 – journals.lww.com
Injury and treatment characteristics of sport-specific injuries sustained in interscholastic athletics: a report from the athletic training practice-based research network by KC Lam, AR Snyder Valier… – Sports …, 2015 – journals.sagepub.com
Play and practice in the development of sport‐specific creativity in team ball sports by D Memmert, J Baker, C Bertsch – High ability studies, 2010 – Taylor & Francis
Perceptual vision training in non-sport-specific context: Effect on performance skills and cognition in young females by D Formenti, M Duca, A Trecroci, L Ansaldi… – Scientific Reports, 2019 – nature.com
Reduction of children’s sport performance anxiety through social support and stress-reduction training for coaches by RE Smith, FL Smoll, NP Barnett – Journal of applied developmental …, 1995 – Elsevier
Sport-specific strength-training exercises for the sport of lacrosse by EE Pistilli, G Ginther, J Larsen – Strength & Conditioning …, 2008 – cdn.journals.lww.com
On the use of mobile inflatable hypoxic marquees for sport-specific altitude training in team sports by O Girard, F Brocherie, GP Millet – British Journal of Sports Medicine, 2013 – bjsm.bmj.com