![]() Pogo hops – Hopping on two feet quicklyĥ. Lateral shuffle – Lowering body into a semi-squat and shuffling laterallyĤ. Lateral skips – Skipping while moving sidewaysģ. High skips – Skipping while trying to get a high vertical jumpĢ. ![]() Notice that all the exercises add a variety of movement patterns and involve mulit-joint exercises.ġ. Take a look at this training program, which uses good training specificity for a young basketball team. It should be considered one of the most important principles to remember when creating the training program. For example, if the basketball team did not incorporate lateral shuffle movement patterns in their strength-training program, a pulled groin muscle or rolled ankle may result because of failure to strengthen the lateral muscle groups of the lower body such as the groin, abductors and lower leg stabilizers.įitness professionals and coaches who understand the demands placed on the body during performance realize how important training specificity is for their athletes. It’s critical to remember this training principle of specificity to help athletes reach their full potential and to avoid injuries that could occur from poor preparation. It’s important to incorporate exercises that involve multi-joint movements, such as squat jumps, for example, instead of leg presses. The same is true for strength-training specificity. When designing a training program, you must incorporate movement-pattern specificity so the athlete can adapt to those demands. Plus, you are using muscles of the upper body, lower body and core. When you play basketball, you move forward, backward, laterally and rotationally. To create a beneficial training program that will enhance the strength and movement patterns for that sport, you must perform exercises that mimic those patterns and strengthen those muscles. This is the training principle known as specificity. ![]() When you perform push-ups, you strengthen the muscles that perform that particular movement pattern. When you run, you strengthen the muscles of the legs and core that are utilized during running. When we train a certain way, our bodies adapt to that training and become stronger in the areas that are being worked. It can relate to many things in life, including fitness. I love this movie quote from Field of Dreams.
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