Sports Specific Training

Strength & Conditioning Training

Strength and Conditioning Training is the ability to work easily and/or with lessened stress while performing a chosen activity. Example: When you learn to do something new it can often be difficult and uncomfortable, but the more you persist at it the easier it becomes, until it is a task that can be carried out with ease or almost instinctively
The aims of the Strength and Conditioning program are to:

  • develop correct exercise technique
  • improve the strength base of all athletes
  • individualise programs to address athlete specific strengths and weaknesses
  • improve athletes' sports specific movements and techniques through agility and speed sessions
  • improve athletes' physical conditioning through sport specific conditioning sessions

Strength and conditioning consists of nine fitness elements which are specific to your chosen sport. They are:

  1. Strength – the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person-Rugby League)
  2. Power – the ability to exert maximum muscular contraction instantly in an explosive burst of movements (jumping or sprint starting-Track and field)
  3. Agility – the ability to perform a series of explosive power movements in rapid succession in opposing directions (zigzag running or cutting movements-Tennis)
  4. Balance – the ability to control the body’s position, either stationary (e.g. a handstand) or while moving (e.g. a vault or gymnastics stunt)
  5. Flexibility – the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (executing a leg split). Flexibility can be further broken down into: static passive, dynamic and static active
  6. Local Muscle Endurance – a single muscle’s ability to perform sustained work (rowing or cycling)
  7. Cardiovascular Endurance – the heart’s ability to deliver blood to working muscles and their ability to use it (running long distances)
  8. Strength Endurance – a muscle’s ability to perform a maximum contracture time after time (continuous explosive rebounding through an entire basketball game)
  9. Coordination – the ability to integrate the above listed components so that effective movements are achieved.

Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of conditioning.
Let’s break it down some more:

Examples of Sports Specific Training Members Who Use Sports Specific Training

CONTACT SPORTS

These include anything when one person comes in physical contact with another. Such as, Rugby League, Union, AFL,
Contact sports are extremely physically taxing on the body making soft tissue injuries a common occurrence to athletes involved in sport. Success in contact sports can be directly correlated to an ability to combine strength, speed and endurance consistently over the course of a match.

PT
Thirlmere Roosters Training
SWSASMembers of South West Sydney Academy of Sports
PT
Thirlmere Roosters Training with Jamie

Court Sports

E.g. Basketball/netball
The capacity to perform multiple high intensity sprints with brief recoveries over an extended period of time, plays a vital role in the outcome of every court sport.
Knowledge of this necessary fitness component, known as repeat sprint ability (RSA) has led to advancements in compression technology known as targeted compression.

Tahmoor Netball Club
Melissa Sutton
Tahmoor Wildcats Netball Club Ladies Open Division
2009, 2010, 2011.

HAND-EYE SPORTS

e.g Tennis/Cricket/Golf
Agility, Speed and Power often make up the key components to success in sports requiring hand eye co-ordination.

 

 

 

Matthew's Achievements:

  • 2004 - Present Professional Baseball Player
  • 2007 - Present NSW Mens Team
  • 2009 Australian World Cup Team
  • 4 times Australian Junior
  • 5 times NSW Junior
Matthew Williams
Matthew Williams
Professional Baseball Player

DYNAMIC

E.g Paddling, rowing, diving
Whether you’re paddling, diving, or rowing, performing any form of dynamic movements around a course requires a great degree of physical exertion. The ability to reduce physical and mental fatigue can often be the difference between first and second.

Belinda's Achievements:

  • 2008 MP3 Womens National Slalom Champion, Loch Earn, QLD
  • 2009 MP3 Womens National Slalom Champion, Stoney Park,
  • NSW 2009 Disabled World Waterski Championships, Vichy, France (Unfortunately wasn't able to attend World Championships due to being hospitalized prior to flying out)
  • 2010 MP3 Womens National Slalom Champion, Bonneys Waterski Park, WA, breaking the MP3 Womens Australian Slalom Record
  • 2010 Under 35's Womens State Trick Champion (Able body Tournament), Stoney Park, NSW

Belinda Sidman
Belinda Sidman
2009 Disabled Waterski Nationals
Stoney Pk, Port Macquarie

ENDURANCE

eg Cyclist/Runner
Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn't cost a lot to take part and you can run at any time that suits you. Some runners choose to participate in fun runs, athletics races or marathons.

Regular running or jogging offers many health benefits. Running can:

  • Help to build strong bones, as it is a weight bearing exercise
  • Strengthen muscles
  • Improve cardiovascular fitness
  • Burn plenty of kilojoules
  • Help maintain a healthy weight.

A race is never won or lost on the day of the event but rather in the countless hours you spend pounding pavement during training sessions. Training to your absolute optimum is the difference between winning and losing.

Caroline Homburg
Caroline Homburg - Endurance Cyclist

Caroline's Achievements:

  • Longest Ride 420km over 3 days - Charity ride from Taronga Zoo to Dubbo Zoo.
  • 2 x Unsuported rides to Canberra
    Member of Southern Highlands Cycling Club, enjoying both mtb and road race events.
  • 2010 - 1st in womans mtb 4 hr single track
  • 1st in womens team 24 hr enduro event
  • 2007 - present placed 1st, 2nd or 3rd in many club races.

Sport Specific Training Programs

Master Trainer – Jamie Horner has a Level 1 ASCA (Australian Strength & Conditioning Association) Strength and Conditioning Coaching qualifications which provides with the knowledge and skills to understand, apply and design programs including basic training principles and variables to physically prepare beginner level athletes to improve their sports performance.

We offer small to large group training sessions or packages for strength & conditioning or our popular personalised “at home” program designed by Master Trainers and Personal trainers who are experienced in the field of sports. This program is for anyone wishing to increase their strength levels, irrespective of the position or the code that they play.

Please contact our Master Trainer Jamie or UFO  Personal Trainers today for a consultation to discuss the personal needs for your sport.

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