Athletes participating in various sports almost always engage in strength training in order to make themselves stronger and better players.
Most sports skills are performed by applying a force from your feet and using this to help propel you into the air or forward. The more force you apply through your feet, the more force will be directed back at you, therefore allowing you to move faster and thus be more effective. Most sports skills are performed by applying a force from your feet and using this to help propel you into the air or forward. The more force you apply through your feet, the more force will be directed back at you, therefore allowing you to move faster and thus be more effective.
This principle applies very commonly in most sports. Therefore, if your sport includes actions where you need to generate maximum power upward, it is a good idea to include these types of movements in your training.
Exercises that utilize many joints that make up the body will usually be more beneficial in your training than the more isolated exercises (unless of course your goal is to strengthen one specific muscle).
These types of exercises will utilize more total muscle fibres, thus strengthening the body more and allowing you to generate more total force. You will also be working more of your neuromuscular system; therefore training your body to be ready at all times, thus increasing your chances of making a successful play.
Exercises to include, that would take this principle into account, would be clean and jerks, squats, lunges, and deadlifts.
To generate explosive force, the body recruits motor units. Motor units consist of the motor nerve and all the muscle fibers that it controls. The more muscle fibers that are controlled by a motor unit, the more explosive force you will be able to generate.
When we train explosively, we train the nervous system to recruit more motor units, which will help make you a better player. Motor units also come in fast-twitch and slow-twitch types, and explosive training will help you to recruit faster twitch motor units which generate up to 4 times more force than slow twitch.
Progressive Overload is a common principle often heard in any training program as it applies to everyone. In order to see results from your program, you must be providing the muscles with an overloading stimulus.
This will create small micro-tears in the muscle tissue which your body will then repair and rebuild stronger so that if it encounters the same stimulus again it will be better able to handle it.
You can either apply an overload by increases to the weight you are lifting or increases to the number of repetitions you are lifting the weight for. By increasing the weight you will train your body to grow stronger and more powerful, while by increasing the number of repetitions you will train for muscular endurance and size (assuming you are keeping the repetitions in the 8-15 range).
When training any athlete to become stronger and more proficient in their chosen sport it is important to take into consideration many factors. What is most important is that your training closely resembles the actions you will be later performing.
With a proper strength training and periodization plan, we can take our athletes to new highs, set new records and ensure everyone stays healthy doing it.