To improve the efficiency of complex sport specific movements, it is vital to select ground-based and multi-joint exercises that emphasize muscular balance, decrease injury potential, and improve sport performance. It is necessary to improve an athlete's force application and reduction in the shortest amount of time to optimize sport performance. The biggest factor in improving speed and agility is consistently and efficiently repeating movement patterns in order to improve CNS signaling, synchronization, and proprioception.

The main factors that contribute to power development are high levels of strength and rate of force development. This is critical in sports that require high levels of strength, power, and rapid change of direction. Power is the ability to apply maximum force in the shortest amount of time. Warming up not only increases core body temperature, but it prepares muscle tissue, ligaments, and tendons, while also increasing neuromuscular coordination, motor reactions, and contraction speed. Pre-activity preparation is an essential component of training and should prepare the body for the specific demands of the session. Optimal training frequency is based on the training age of the athlete, sport, and time of year to optimize sport performance and long term development.Ĭomponents of a Comprehensive Performance Program:

Too few training sessions will not adequately stress the body, while too many will lead to overtraining. Once a foundation has been established, the athlete can move into a more specialized training phase.įrequency of training accounts for the amount of training sessions performed per week. However, overemphasizing specificity of training may result in a narrow development of the athlete. Selecting methods that consider the dominant energy systems for sport-specific strength, endurance, and neural adaptations will enhance sport performance. The specificity principle matches the metabolic and biomechanical characteristics of the sports performance program to the demands of the sport.

Each athlete needs to be treated according to individual ability, genetic potential, rate of recovery, and training background to optimize long term athletic development. Athletes have been found to adapt differently when presented with identical training regimes, so recognizing individual differences and specifying training is paramount to the success of the individual. Varying not only exercises, but also the loading system, type of muscle contraction, and speed of contraction is essential to increase the effectiveness of a sports performance program.Įvery athlete has different physical characteristics, training experience, and capacity for training. Accounting for adaptation, applying variety develops specific qualities needed for injury prevention and optimal sports performance. Varying muscle contractions through a step-type approach of loading and deloading phases allows for optimal adaptation, regeneration, and long term development.Ī systematic progression of exercises is needed to ensure the continued development of athletes. Progressive overload is based on the concept of habitual adaptations to greater physiological challenges. In order to maximize the potential of an athlete through the sports performance program, progressive overload must be applied to steadily increase the body's ability to cope with stress. These characteristics are centered around the student-athlete to maximize sports performance and be successful in all aspects of life. This team is built upon clear communication, meaningful relationships, and constant desire to grow personally and professionally. To provide comprehensive performance programs that minimize potential for injury, enhance sports performance, and maximize long term development.Ĭreating an environment that is process oriented through a team of like-minded individuals who share the same vision: A High Performance Team that is the leading provider in Student-Athlete Development.

Baseball overload principle