2020 Essential Guide to Sport-Specific Training

training is a constant topic of discussion among athletes, parents, and
coaches. For our team at Velocity, it comes up
daily in settings from local performance centers to our coaches at Olympic
training facilities.

While some performance coaches scoff at the idea of
sport-specific training, we think it’s a great thing to discuss.

It just seems like commonsense after all.

It’s based on you competing in a sport. You want to improve performance in that sport.You have decided to spend time and energy on training other than sport/skills practice.Therefore, it’s perfectly logical that it should be specific.

In this article, we are going to cover the essential things you need to understand about sport-specific training. This includes:

Why you want sport-specific trainingWhat sport-specific training isTransfer of trainingHow sport-specificity affects Long term Athletic DevelopmentHow do you figure out what’s specific for your sportSport-specific speed, strength, stamina, and mobility

Why Do You Want Sport-Specific Training?

an athlete wants a training program, one of our key questions is: Why Do You

at the foundation of how Velocity approaches athletes. We need to understand an
athlete’s WHY? Their deeper motivation.

does this have anything to do with a specific training program?

Context and coaching

as coaches, our responsibility is to help guide you to the right solutions. If we don’t have any context to your question about
sport-specific training, we are making assumptions.

assumptions could be wrong.

you want sport-specific training because you have potential in the sport and
want to play at a high level? Some athletes are just
trying to make their team or get playing time.

you want to train specifically so that
you can reduce your risk of injury. Or perhaps
you’ve had an injury and are trying to get back to your performance level

Perhaps you’ve tried some training that wasn’t
“sport-specific” and you didn’t see results, or worse it had a
negative effect on your game.

All of those goals may, in fact, require
some type of sport-specific training. However,
they are also different.

coach needs to understand this. After all,
when we look deeper, sport-specific training is really; your goal specific

If a coach doesn’t really understand your goals, then your training might be off-target.

athletes seek sport-specific training to meet their sport-specific goals. If
your coach doesn’t try to understand you and your goals, then they might be
missing the mark.

That’s bad coaching.

let’s start by redefining the underlying motivation for sport-specific

You want results in your sport. You don’t want to waste time and effort on training that doesn’t contribute to those results.

The purpose of sport-specific training is to use training to effectively and efficiently reach your goals in the sport.

What Is Sport-Specific Training?

we know what the purpose of sport-specific training is; what is it?

we discuss “sport-specific” we hear a lot of different concepts.
Often it’s based on doing things that look like the sport. Drills that use the
sports equipment; balls, bats, gloves, sticks, etc…

Other times it’s practicing sports skills with rubber bands
on, wearing weight vests, or hooked up to bungee cords and devices.

At the elite level those ideas occasionally come up,
but the discussion tends to get more straight to the point. Our Olympic teams and pro
athletes want results. In their sport. Period.

swimming specific trainingWith a small margin of error in many elite sports, training has to be specific

athletes face heavy physical and mental demands. The margin for error can be incredibly small. In some of our Olympic sports hundredths of a second are the
difference between a Gold medal and not being on the podium at all.

athlete facing that can’t waste time or energy. They can’t add wear and tear to
their body if it doesn’t give them better results in return. Their coaches care
about the same thing.

Sports specific training transfers to better performance, lower injury risk and increased competitive longevity.

of Training

brings us to the concept of “transfer of training” in sports. Is the training
you are doing transferring to improved performance in your sport? Is it
transferring to lower injury risks so you can be in the game competing? Is it
helping to extend your career for more years?

are the questions that we ask of every component of training at the elite
level. As an athlete has more years of training, this becomes harder and harder
to achieve. This is related to their
“window of opportunity” for different qualities.

of Opportunity

athlete’s opportunity to improve a skill or ability is not infinite. A human
will never run 100mph or vertical jump 20 feet. There are limits to human
performance. So let’s apply this concept to a physical ability. Sprinting.

To make our point let’s get a little extreme. A 3 year knows how to run. They won’t be that fast compared to an Olympic sprinter.

If we consider the Olympic sprinter near the top of human potential, then the 3 year has a huge window of opportunity to improve. The Olympian is nearing human limits, so their window of opportunity is very small.

usain bolt sprint startAn Olympian has developed to such a high level, their room for improvement is usually very small.

This concept has a profound effect on the transfer of training. At early levels, doing general things will bring big dividends. A soccer team of 8-year olds will improve their soccer skills just by becoming more coordinated. Doing things like skipping, jumping hoping and running will increase their basic athleticism.

They get a lot of “transfer” (improvement in their sport)
from that unspecific and relatively less intense training.

General Athleticism Helps Young Athletes

general athletic training also doesn’t overstress the body. It doesn’t limit
the skill set being developed later. Maybe at 8, they are playing soccer, but by
10 they decide they like volleyball. That library of basic athletic movement
skills can be drawn on for most sports.

However, that high-level athlete is entirely
different. Just doing general skipping,
jumping and hopping won’t improve their performance. Our Olympic athletes
generally have a decade or more of training. Their window of opportunity to
improve is much smaller than that 8-year old.

Sissoko Tottenham HotspurFundamental athleticism is great to keep elite players functioning, but it won’t help them improve sports skills.

Whereas a little training effort may have lead to 75%
sports improvement for the 8-year-old, the elite athlete has to put in a lot of
work to even improve 1%.

They have to put in more effort, endure more wear and tear
on their body and manage large emotional and mental stresses. There is no room for waste,
so training becomes more and more specific. Sport-specific training is
essential for efficiency and effectiveness at the elite level.

Long Term Athlete Development

Velocity employs a long term athletic development model
that helps address the need for specificity. It builds specificity from the ground up
through a foundation of athleticism. At the
early stages, this provides the transfer of training without the repetitive
stress and strain of high specificity.

As an athlete progresses, they continue to benefit from the transfer of training. They accomplish this by focusing on using different types of strength and building athletic movement skills. This gives them a larger library of skills to take to sports practice and put into their technical skills.

As they gain some additional training experience, they can start to become more specific to their sport, their position, and their individual needs.

Long term athletic development velocity programs

READ: How Elite Organizations Use A Long-Term Model To Build Champions

So, start at the start. To use an analogy, we don’t start future professional drivers in Formula 1 cars at age 8. It’s specific, just not effective. You start them on a far more basic type of car and track. Any young athlete training outside of their sports practice should employ an LTAD model of sport-specific training.

Athletes should progress from general to specific based on the years of training experience of the athlete.

Your Sport

an athlete, you don’t have to be a sport scientist. Still, you should be
learning about your sport as you train. Hopefully,
you are getting that in part from your coaches. That means both your sport and
performance coaches.

To determine what IS specific to a sport we strive to understand sports. The Velocity High-Performance Team utilizes experts in performance, sports medicine, biomechanics, sports science, and more to determine this along with the sports coaches.

While there can be thousands of components to elite
performance, they can be grouped into some big buckets to understand.


When it comes to the actual competition, it’s the athlete’s technical and tactical skills that clearly rule the day.

Technical skills are what we typically think of as their sport skills. Dribbling a ball, executing a gymnastics routine or hitting the ball. These skills are developed through thousands of hours of deliberate practice.

wrestling sport-specific skillsSport skills include both technical and tactical skills. For instance, a wrestler needs the skill to exact a move, but also needs to know when to choose that move and use it.

skills are the athlete’s abilities to judge and analyze elements of the game.
It’s also their decision making in those moments.

Can the linebacker read the lineup of the opposition and
the strategic situation to diagnose what play is most likely?

Can the rower recognize the other boat picking up the pace
and consider the distance left and their own energy reserves?

Awareness of what’s happening, analyzing it, and making a
strategic decision is an often under-appreciated skill in sports. However,
it can make the difference between being a Hall of Famer and not even having a


the sports skills are equal or close it may be physical skills that separate
athletes. In fact, at some point, their
ability to develop technical skills can be
affected by their physical abilities.

For instance, consider a quarterback or pitcher trying to
perfect their throwing technique for more velocity. As
they work with sports coaches they may be trying to move through new ranges of
motion for better movement efficiency. However, if their underlying mobility isn’t adequate, they
won’t be able to execute that technical model.

same could be true for strength or movement skills. Athletes need a foundation
of physical abilities to build on. This is what we often refer to as


third component of sports competition is the athlete’s mindset. We use this
term to encompass their cognitive processes and brain’s physiological
processing. When we ask world-class athletes
and coaches how much of the game is mental, they typically respond anywhere
from 50% – 99%.

nick folesA winning mindset includes the resiliency to overcome obstacles.

course, you can’t win mentally if you don’t have sports skills or physical
ability. What this tells us is that those things will lose importance if your
mindset isn’t right.

this model of performance, you can begin understanding what is needed in your sport.

You can begin looking at what you need as an individual to succeed. If sport-specific training is about achieving results in the sport, then you need to know what leads to success in the sport.

READ ABOUT IT: Resiliency Is A Key Part of An Athlete’s Mindset. Here’s How To Build It.

Training Is The Truest “Specific” Training

the end, the thing that tends to increase your sports skills the most is
playing and training your sport.

a lot of performance coaches hate to hear this, but it’s true. Playing your sport and training your technical and
tactical sports skills is as specific as it gets.

However, there are often limits on this. Physically
from energy systems and repetitive motion. Access to coaching time or
field/court space. Weather. Ability to use deep focus on the same skills.

are all things that can limit the ability of the athlete to just practice more for continued gain. When
you cant do the sport more it makes sense that other training could help you
get better.

To Sport, Position or You?

So if we are talking about sport-specific training that is
not just practicing the sport itself more

the goal of improving performance, you need to start considering how specific
to get. Is sport-specific training really

instance, a lineman and defensive back in football are both in the same sport.
Do they have the same specific demands?

even close.

an extreme example but it carries over into a lot of sports. Different
positions may have some unique specific requirements.

we can take this further to be more specific. If we look at different players
in the same position, they may have different styles. Let’s say the soccer forward who is all finesse and amazing moves
versus the power player who relies on speed and jumping higher to win in the
air. Same sport, same position, different styles.

a step further and we can start to look at your individual genetics and
predisposition. What about your unique history of injuries and physical
qualities. When that window of opportunity gets smaller, these things come into

the end, the level of specificity in training is inverse to the level and
training age of the athlete. The younger and more developmental the athletes,
the more benefit from general training.

The more elite the athlete with years of training, the more specific training need to be.

Sport-Specific Training

We have already acknowledged that skills and tactics are
best improved in sports practice. However, we are
focused on determining what type of
physical training will be the most specific for your sport.

that leads to better performance. Less injury. Longer careers.

So. what physical qualities are specific to any sport? Let’s start by defining some broad categories; speed, strength, stamina, mobility, and resiliency.

What Is Sport-Specific Speed?

and agility are valued in almost every
sport. To et specific, you can start understanding different aspects to speed
in sports.

As you try to understand what makes speed specific to your
sport you can start by thinking about how much of the movement is straight
ahead versus laterally and diagonally?

an important factor. Is there a lot of straight-ahead sprinting like a wide
receiver in football or a soccer forward? Or is it more sideways or mixed
movements? The type you see in sports like basketball and tennis as examples?

Athletes developing the fundamentals of acceleration at Velocity in Greenville, SC.

is a lot of crossover in training these. It’s
especially true at earlier stages of sports development, but as you go up in
level the difference is greater and training techniques more specific.

How often do you change directions in your sport? That’s another way to determine your sport-specific training needs. A player reacting to opponents or trying to lose them may make a lot of change of direction movements.

What Is Sport-Specific Strength?

often athletes think that strength is how much weight you can lift on a
barbell. For an athlete, strength is so much more than that.

big lift barbell strength is often useful and represents one type of strength.
You need to understand that there are different types of strength and which you
need in your sport.

Strength is simply the act of applying force. Applying force to the ground, ice or water. Force applied to your bike, bat, racquet or a ball. Applied force to move your bones and joints into different positions.

Strength not only moves you, but it also holds you together. Your muscles, fascia, and connective tissue use contraction to make you function. Strength protects you when you absorb impact. Impacts from striking the ground when running. Internal stress from decelerating your arm after throwing or swinging the stick. Impact from opponents or landing on the ground.

Every Athlete Needs Strength

EVERY athlete needs strength. The devil is in the details.

Strength is simply about generating and applying force. Athlete’s need to develop several types of general and sport-specific strength

details are about how fast it’s applied. The direction and motion. The muscle
groups. And it’s the transition from one strength type to another. This is what
defines strength for an athlete.

help illustrate this, let’s consider the strength needed by an NFL lineman and
a tennis player. Do both need to be strong?

people may jump to the conclusion that a lineman needs strength and a tennis
player doesn’t. After all the lineman is pushing around another 300lb human who
is really strong. The tennis player is
only moving their body and swinging a little racquet.

we are thinking in terms of something
like a 400lb back squat this might be relatively
accurate. That is what we would call Maximum
Strength. The ability to contract slowly (compared
to many sports movements) and at very high force levels.

The tennis player does need some of this strength type, but they also need to cover the court really quickly. The tennis player is lighter and goes side to side changing directions. Those changes are going to require more eccentric strength. The ability to absorb their momentum going one way, stop and go back the other.

Types of StrengthREAD: There are specific types of strength for athletes.

This is also strength, but a different type. Sports generally requires multiple types of strength, with some more important than others. Strength training starts to become specific when you train for specific types of strength.

READ MORE: There are specific types of strength for athletes.

What Is Sport-Specific Stamina?

many people, this may be one of the most obvious. A marathon runner needs
different stamina than a 100m sprinter. The Olympic weightlifter has different
energy needs than the 1500m freestyle swimmer.

does get harder as we move to team sports and activities that are not
steady-state or really short. The body essentially has 3 main energy pathways and it
uses them in different ways for the sport.

To condition for this type of sport, we can train multiple energy systems together so it mimics the sport. At other times we focus on building up one more than others.

It’s not only sport-specific but position, style of play and individual specific. Even in a sport like basketball, two teams may need very different conditioning based on their style. A high pressure or fast-break style will require different conditioning than a slower tempo, ball control focused team.

What Is Sport-Specific Mobility?

To produce your sports technical skills, your body needs to
achieve certain body positions. You need to move your joints
and muscles efficiently through specific ranges of motion.

If you are limited by the flexibility, stability
or mobility of your body, you might not be able to effectively develop
that sport skill.

Most people can understand the difference needed in
mobility between an elite gymnast (huge mobility demands) compared to a cyclist
(only a few specific areas need mobility).

During training, sport-specific mobility comes from more than only stretching certain areas. Even effective dynamic warm-ups and full range of motion strength training help.

mobility vs flexibilityAthletes need mobility, flexibility, and stiffness in different amounts based on their sport.

RELATED: Mobility and flexibility are different. Athletes need to understand how.

How to Use Sport-Specific Training for You?

First of all, understand you are right to want sport-specific training. Which means reaching your goals and improving performance in a sport.

wouldn’t you want that?

Sports specific training transfers to better performance,
lower injury risk and increased competitive longevity.

Therefore, you need to find training that will get results and not waste your time and energy.

1. Your Athletic Development

That means to first consider your level. A young athlete will get an effective transfer from developing all-around athleticism. Start at the start if you haven’t been training for years.

2. Your Sport Demands – Speed,
Strength, Stamina

Next, you need to understand what your sport demands. A good coach and performance system should actually help teach you this and guide you to a better understanding of your sport.

If you are training right, you’re going to see a lot of benefits for a long time. Moreover, this requires the right;

of movements strength
systems developmentneeded

3. Your Individual Needs

Finally, if you want to see benefits, your training needs to address your specific needs. If you’re slow, get faster. If you get injuries often, become more resilient physically.

is particularly true when it comes to sport-specific strength training.
Everyone can get stronger, but are you building the right type of strength? Do
you know your own genetic disposition and what type of strength will help you
on the field?

Sport-specific training is needed. Just make sure you know what that means and when. Ask questions to make sure your coaches do as well.

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