To improve performance, athletes increase their playing time. Many athletes play the same sport year-round. However, merely playing the game does not improve your ability to hit harder, run faster, throw farther, jump higher, or kick further.
The two proven ways to improve and perfect physical and athletic abilities and overall performance are: 1) Improve technique (skill execution); and 2) Develop your physical qualities (strength, speed, power, etc) to the optimal level. When technique is coupled with physical development, you get the greatest improvement!
How well you can execute a skill depends to a great extent on your physical capabilities. This is why there are differences among athletes in how they run, jump, throw, kick, etc. Because of this, each of you requires a different training program. This is one of the main principles of training: individualization, i.e., your program must be individualized to you and only you.
STEP ONE – Biomechanical & Kinesiological Evaluation
Knowing exactly what you do in execution of the sports skills is needed before specific exercises and drills can be developed to modify and enhance your technique and increase your physical abilities. To analyze technique, a biomechanical analysis of your skills through video taping is done. The tape is viewed frame by frame to see exactly what occurs. The key actions that need improvement and those that are done well are brought out in person or on the video tape (frame by frame recording of your tape with appropriate comments taped). You are then taken through the changes that must be made to make the execution more effective. You will be given the necessary instructions and told how to practice each skill in an effective and proper manner.
STEP TWO – Special Strength Training and Speed and Explosive Training (The exact physical qualities depend upon the your sport)
At this time more intense special strength training, which duplicates what you do in skill execution, begins together with some speed and explosive work. Speed is the key to success in sports. It is usually associated with running, but in throwing it is the speed generated by the hand that relates to how far or how fast the ball will travel. The same holds true with bat or club speed. In addition, speed and explosive training must be done to literally convert increases in strength to more speed and explosiveness.
STEP THREE – Maximum Speed and Explosive Training
Prior to competition, workouts and exercises become highly specific to your sport. At this time, you perfect your technique in relation to the levels of strength, flexibility, speed and explosiveness that you now possess. For a runner, this means being able to run faster and further, more efficiently, and with less effort. For a sprinter it means being faster and quicker.
For a basketball player this means greater jump height, quickness in changing direction, better shooting and faster running. For a baseball player, it means increased running speed, increased bat speed, and increased ball throwing speed and accuracy. For a football running back, receiver, linebacker, safety or cornerback it means faster running speed, explosive and sharp cutting actions, and being able to counteract the actions of your opponents. If you are a quarterback you will be able to throw harder, faster and further, as well as scramble when needed in addition to having the same attributes of the other position players.
The ball is in your court. Do you want to play at your maximum potential or do you want to continue doing the same thing and playing at the same level?