Acceleration and Sport Performance

Team sports and individual sports are somewhat different in nature.  Both involve great athleticism, foot speed, strength, power, etc.  A sprinter has to have great acceleration before reaching their top speed which they carry on for a certain distance.  For a team sport, like soccer, great acceleration is key but top speed is very rarely attained, before a change of direction takes place and acceleration is needed once again.  I spend time working with both types of athletes.  At the track club, I focus my work with the sprinters and with the team sports, I focus my work with lacrosse, hockey and soccer.

While many might put their son or daughter in track to gain some speed and conditioning for their team sport, I think they might lack the general knowledge of what kind of speed they truly need.  I too, believe that being involved in track can build up your speed and conditioning for other team events, like hockey, but I also understand that being fast is one thing and being fast is another.  Well, let me clarify. Adrian Peterson, a great NFL running back, is super fast.  Usain Bolt, the great sprinter and world recod holder in the 100 metres and 200 metres, is also super fast.  But I think you would agree that Bolt might not make the best football player and Peterson might not run to speed of Bolt.

 

Like I said above, the team sports need a high degree of acceleration and change of direction speed, while sprinting, you will end up using your top-end speed and don't have a need to stop and change direction.  Acceleration is key for both, but while the sprinter has top end speed to also train for, other athletes really just need to be concerned about their acceleration (among other things, like skill and team strategy).  The faster they are able to get back up to speed after they change direction, the better.  But how do you increase you acceleration?  There are a few different ways to train for acceleration:

Limb loading - weight attachments to extremities to provide overload while sprinting

Uphill running - running at a higher grade than a flat surface, but to too high as to compromise running form

Weighted vests - use of a load to increase sprint times at 10m to 30m

Resisted towing - use of a towing device, such as a sled that the sprinter tows behind while running

All great conditioning tools and ways to increase the acceleration phase of sprinting!!

Sport Specific Training

Sport specific training. What does it really mean? To many it means training specifically for a certain particular sport.  That's good and all, but then you can just call it training for that sport, like hockey specific training, or basketball specific training.  To me it means just as it says...sport specific training.  My definition would be training to be more athletic, improving balance, strength, co-ordination, speed, agility, quickness, power, stamina and more.  You are not training for a certain sport, but you are training to be an athlete.  What athlete doesn't need to be stronger, more powerful, be a little more co-ordinated, have better balance, or be more agile.  Yes, there are things that an athlete must do to get better at his or her particular sport, such as skill development, or certain muscle groups that need to be worked on, but in general, all sports take athleticism.

I bet you can name a variety of athletes and sports that use lateral movement, lower body strength or agility.  Is training lateral movement different for basketball than it is for football? Is training the crossover step different for lacrosse than it is for hockey?  Whether you are training the crossover step for lacrosse or training lateral movement for football, you are training to get better.  You are training as an athlete and as an athlete, you use training techniques, such as periodization for in-season or off-season training, but in any case you are training to be a better athlete.

Let's look at something different that comes between sports.  Energy systems.  To me, that is where the big difference in sport specific training comes in.  Let's take a running back for a football team, and a forward for a basketball team.  Both may need such things lateral movement and both use running, but the running back plays very hard for a short time for a short time (a single down) before play stops, whereas the basketball player plays continuous for an extended amount of time, but not may not at full capacity. Totally different sports, totally different athletes and totally different training.  When we are talking specificity, that's where trainers and athletes need to look at what energy systems need to be developed, such as your  phosphagen system like a sprinter, or aerobic system, like a marathon runner.


Whatever the case may be, sport specific training takes on different meanings when you really look at what differs between sports.  If you really want to start getting specific with your training, then look at energy systems.  If you are an athlete, then chances are you need balance, strength, flexibility, power, speed and agility.  But it is the energy system that you tap into that will set your sport apart from other sports.  And if you're a multi-sport athlete and you tap into the same energy system for all your sports, then it will just be a matter of getting a good performance coach or strength and conditioning coach, who can set you up on a good periodized training plan.

New Year's Resolutions for the Athlete

Well, 2015 is now upon us, and while this is my first lost of the New Year, I'm sure everyone has settled in to this year quite nicely.  There is quite a bit to write about, with all the fitness and nutrition resolutions out there.  It seems every year people are always trying to eat healthier, make it to the gym more, go on a diet, etc.  Let me start off by saying "good job".  Knowing you need need to eat better or exercise more gets you one step closer.  Actually doing it, well, that's another story.  And while many blogs and posts in this New Year are out there to help you live a healthier life, what about the athletes? What does the New Year bring for athletes looking at 2015 to be there greatest year, yet?  What resolutions should they have made?  Let's take a look at a couple resolutions they should have made.

One resolution they should have made is to be a better teammate.  For all the team sports out there, the best teams are only as strong as their weakest link.  I'm sure you've heard that before, just like there is no "I" in team.  How can you be a better teammate?  Try putting the team first.  You need to set aside your personal goals for goals of the team.  And try to be more positive.  Teammates will notice and play better if they are encouraged and aren't criticized by teammates for every mistake that they make. What about listening?  If you can listen to your coach and teammates you will be much better off.  Many times they tell you things that will improve your game as well as the team around you.

Another resolution is to train when need to train and rest when you need to rest.  You need to train smart.  Work on the things that need working on, not just the thing you're good at.  You might not be the fastest player, so work on your speed.  And if you don't have the most strength, then develop your strength.  But resting is just as important as training.  Some athletes don't work out enough.....but some athletes work out too much!! You need to look at your schedule and make sure you fit in rest between, games, practices, school, homework, training, etc.

Those are just two of the resolutions that athletes should have made.  They are not the only resolutions that athletes can make, but are two very important ones.  If you are being a better teammate, training when you need to train and resting when you need to rest, then you are setting yourself up for success in whatever sport you may be in.