Training programs are usually based on developing the physical qualities needed in the sport. This typically includes general strength, agility, speed, quickness and explosive power. These are all good and can definitely improve the athlete’s fitness but not necessarily his game performance.
To make the training more specific to the sport it is first necessary to determine exactly which physical qualities you are in greater need of. In addition, you will need to know how each one is affecting your performance on the field, court or ring.
Most strength coaches use tests to determine your level of strength, flexibility and explosiveness. These are good and give you a quantitative number to indicate where you are at in comparison to others. This does not, however, indicate how effectively you can play or execute the game skills.
Physical performance tests do not indicate what you are in need of in relation to your performance on the field. This can only be determined by analyzing the key components of what comprises success in gameplay. Once these components are determined, you will know exactly which qualities you are in need of in order to perform more effectively.
For example, the squat is a great exercise and can be found in most every training program. Athletes are rewarded when they can squat greater and greater amounts. However, no one has determined what the optimal amount of weight is for any one particular athlete in regard to how well he can execute a jump, throw or run.
There are studies, however, that show that Olympic athletes and world record holders are not the strongest athletes (except possibly in the iron sports). Athletes on the highest levels of performance do not lift the greatest amount of weight in the commonly used exercises.
Most often they fall in the midrange. For example, a squat in the high 200s or low 300s is typical of many world-class athletes. Analogous results can be seen in the bench press, snatch and other exercises.
The key for most coaches is to find some objective criteria that will identify which physical qualities are needed. This is where technique of your skill execution comes into play. Understand that all the physical qualities that you possess or wish to develop, affect how you execute the skills involved in your sport.
In order to be a successful athlete you must be able to execute the skills called for in your sport. For example, if you are a football, soccer, lacrosse baseball, tennis or other team or dual sport player, you need running speed, agility (the ability to quickly change direction while running), the ability to jump high (which also requires explosive power), accelerate, take a quick first step and make quick arm movements.
If you do not have the ability to execute the skills successfully, you will never be a successful athlete regardless of the levels of your physical qualities. For your physical qualities to directly affect and enhance your performance they must be specific to the skills that you execute in your sport.
This is why you must look closely at your technique. How you execute each of the skills involved in your sport will give you the answer in regard to which physical qualities you are in need of and should thus train for. In this way, your training will be specific to what you need to improve your skill execution.
In addition, by improving your technique (skill execution) you will also be improving your game performance. Perhaps even more importantly is that you will decrease, if not eliminate, non-contact injuries. This is done by improving your technique and developing the physical qualities specific to your technique.
Analyzing your technique is a necessary first step to determine exactly what your training program should consist of. The technique analysis should indicate if your technique is most effective or if it should be corrected or adjusted. To make the corrections you will have to develop the specific strength needed to execute the movement most effectively.
To do this you will need to execute specialized strength exercises that duplicate the same neuromuscular pathway as seen in execution of the skill and develop strength in the same range of motion as it is displayed in execution of the skill. To enhance execution of the skill you can then work to develop the physical factors, specific to the technique, that you are lacking.
With this information you can then adjust your training program to gain additional strength , speed, explosive power, agility etc. as it relates to the specific joint actions involved in your skill execution. At this time your training will be very specific to improving your performance on the field, court or ring.
For more information on this topic, read Build a Better Athlete or see one of the books in the explosive series.