Sport Specific Training

Sport-specific training in its current concept is a means of simulating a movement or exercise in the weight room with the intention of it transferring to the playing field, regardless of what that field is. It, at times, is also a protocol of lifting fast to become fast, using low repetitions to bulk up, and performing explosive movements to become explosive.

The term “sport-specific”  means “specific to one’s sport or activity,” which means the individual should be engaging in perfect practice to improve their skill. If someone wants to improve their golf swing then they should take golf lessons from a qualified coach and then practice, practice, and practice some more. Swinging a weighted object of any kind in place of the golf club will not develop club head speed or improve their swing. What it will do is create new mechanics for their body to learn and then distort their regular swing. Plain and simple, there is no transference from one activity to another, which is why movement is specific.

It’s Not Just About Strength

The same holds true for developing explosiveness and speed. These skills are developed by becoming stronger, practicing proper skills and techniques, understanding and studying one’s sport, having acute auditory and visual skills, being perceptive, and of course, let’s not forget genetics.

If you believe that one needs to stand on an unstable surface to become stable, then that leads me to reason that you wouldn’t mind a house built on sand. Why put someone on an unsecured surface to develop stability? Why have someone risk falling, twisting a knee or ankle, or worse, so they can develop balance? And when was the last time you saw anyone play a sport on an unstable surface? Lift fast to be fast? I disagree. Using momentum and gravity to move the weight is not going to force your muscles to do all the work. Think about this, does it make sense to unload the muscle to develop strength and speed? If you give it a moment’s thought you’d realize that the muscles need to do the work to become stronger and just throwing a weight around doesn’t mean you are becoming stronger or becoming faster – it just means you are throwing a weight around. Consider developing strength more than displaying strength.


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