Sports specific training

Sports specific training is the process of working to build strength, endurance, or flexibility in the specific ways those qualities are used in the sport of your choice in order to improve overall performance. Anyone who is serious about their chosen sport, and looking to break through a threshold of ability will need to engage in sports specific training. Needless to say, because different sports require different types of skills and abilities, and because each athlete has different body condition and talents, each programme for sports specific training has to be developed on a personal basis. Most professional athletes work with a coach to create an ever-evolving programme that keeps them on top form. But even if you don't have a coach to help you out, with a little forethought you can create your own sports specific training programme.

Some basic guidelines of what to consider when building a programme for sports specific training are as follows:

1. First, think about what kinds of demands your chosen sport places on your body. Do you need to increase strength? Endurance? flexibility?
   
   
2. Consider what muscle groups are most engaged in your chosen sport and also how they are used.
   
   
3. Think about the areas of your body that you are most likely to build muscle through practicing the sport.
   
   
4. How long are the average periods of endurance required for the sport? For example, marathons require extended periods of activity, where as football tends to require short, speedy bursts of activity.
   
   
5. Take into account where you are in your sports year. For example, when designing an exercise programme, you may be able to work harder during the off-season as there will be fewer demands on your body.

How you answer these questions will tell you what kinds of exercises your programme should focus on. If you're looking for greater endurance, you will need to focus on strengthening particular muscle groups and improving cardiovascular health. If you're looking for increased flexibility and suppleness, you may want to undertake the study of yoga or Pilates. Believe it or not, yoga and Pilates can greatly improve performance in sports like Rugby and Football! The key is to look at the skills you need to perform your particular sport at the top of the game, and then evaluate your current strengths and weaknesses and the current condition of your body to discover the kinds of exercises you should be focusing on.