Defensive ends will work in a similar way as wide receivers and tight ends will have a similar sports conditioning as a linebacker. If you see the different positions in the weight room you will notice that each position will be working on something different.
Running backs will be focused on a mix of speed and strength. Line positions will be focused on putting on size and that may require lots of volume training in the weight room. Big lifts like squats, deadlifts, power cleans, bench press, incline press and shoulder press would be a major area of focus for the line positions. Sprinters will have a sports conditioning program that is close to that of a wide receiver playing football. This is because sprinters need a lot of power and strength to improve their top end speed.
Building a program around sprints with a sled, power cleans, barbell squats and even some deadlifts will be a part of the sprinters program. Sprinters will also add barbell complexes into their workouts because this will improve VO2 max while improving power. When you see a sprinter next to a distance runner you can tell that their training programs are very different. One runner is focused on power and the other is focused on economy while running. A body packed with muscle pays off for a sprinter but not for a distance runner.
The extra mass will weigh down the distance runner and cause slower times. Marathoners, Half-marathoners, m and m will all have similar sports conditioning programs.
You should be able to talk to someone running next to you without an issue. Wearing a heartrate watch and keeping your heartrate under bpm is a starting point for a base building program. The gold standard for heartrate training is to get a heartrate zone test.
During base building distance runners, may never work on speed or they may pepper in a little to keep things interesting. If the runner works on speed to soon they will peak prematurely and not be at peak fitness for the race. Timing is key. Distance runners will benefit from working on big lifts in the gym like squats, cleans, deadlifts, leg press and lunges.
This will help the runner with force production while running and prevent injury. Doing the strength program in a circuit provides a side benefit for the runner because it elevates the heartrate where standard weight training will not as much. The runners goal is to get more muscles firing and to prevent injury when training in the weight room. When training for boxing and MMA the athlete wants to focus on building endurance and power. This is done by doing a running program and lots of training on the heavy bag or in the gym with a sparring partner.
Weight training is a great idea for the lower body and doing core training is a must. Doing a high amount of shoulder exercises will cause the muscle to become bigger slowing it down when trying to throw a punch.
MMA fighters want to build a lot of power in the hips because they have a goal of tossing their opponent to the ground. To improve fitness and sports performance, physical conditioning is often included in athletic sports and exercise training. Physical conditioning usually has multiple components, including power, strength, speed, balance, agility, coordination, and endurance. Download this PDF Share this page:. Not every sport or form of exercise requires each component of physical conditioning in equal proportion, if at all.
The training programs of a sprinter differ signifi cantly from those of a long-distance runner, for example. Creating a training program with the help of a strength and conditioning specialist can optimize performance and minimize the chance of injury. Conditioning programs also involve cross-training— using various sports or exercises to improve overall performance.
Cross-training creates different physical stresses on the athlete's body than those associated with the athlete's usual routine, improving the athlete's overall performance and also decreasing the risk of suffering an overuse injury. Acute and overuse injuries often occur with conditioning programs. Acute musculoskeletal injuries, such as muscle strains, fractures, and dislocations typically involve a traumatic event.
Treatment of acute injuries depends on the nature and severity of the specific injury. So, if you are looking to become a sports coach , then here are the benefits of sports conditioning and how it can help you foster a winning team.
There are several mental and physical benefits of a sports conditioning programme. The top benefits for athletes include:. Injuries in sports happen often enough. When they do, they can disrupt the dynamics of your team, hinder the progress of your athletes, or end their sporting careers altogether.
Most sports are demanding to the point where an unfit body can easily succumb to an assortment of injuries in muscles, ligaments or bones; and your athletes need to be prepared for this. By incorporating sports conditioning programmes in your training, you will essentially limit the risk of your athletes incurring injuries when they perform. They must stay in good shape and build strength to protect them from hurting themselves. One of the major benefits of sports conditioning is that it not only readies your athletes for gruelling training, but also perfects their technique.
A high quality sports conditioning routine will work on agility, endurance, power, speed, strength, co-ordination, dexterity, and flexibility. Even the most naturally talented athletes will need to work on these areas. The best way to do this is with a sports conditioning programme.
It is also the ability to endure short bursts of high intensity activity over a long period of time. To have muscular endurance means the muscles can exert a force repeatedly over a long period of time or have the strength to sustain the effort.
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