FITNESS By Design

The acquisition and improvement of athletic skills is a process in which the performer develops a set of responses into an integrated and organized movement pattern. A study by Bobbert and van Soest (1994) implies two requirements that are necessary in order to increase efficiency at performing athletic skills: practicing the skill and strengthening the muscles. These two requirements have also been noted by Bryant (1988).  

The first requirement for improving athletic skills is to literally practice the intended skill for thousands and thousands of task-specific repetitions. Each repetition must be done with perfect technique so that its specific movement pattern becomes firmly ingrained in your “motor memory.” The skill must be practiced perfectly and exactly as it would be used in competition. Further, the skill should be practiced with regulation equipment, not weighted implements. 

The second requirement for improving athletic skills is to strengthen the major muscle groups that are used during the performance of a particular skill. Strength training should not be done in a manner that mimics or apes a particular sports skill so as not to confuse or impair the intended movement pattern. A stronger muscle can produce more force; if you can produce more force, you’ll require less effort and be able to perform the skill more quickly, more accurately and more efficiently. But again, this is provided that you’ve practiced enough in a correct manner so that you’ll be more skillful in applying that force. Remember, practice makes perfect…but only if you practice perfect.  

Are there sport-specific or even position-specific exercises? Should a basketball player perform different exercises than a football player or swimmer? Or, should a pitcher perform a strength workout that differs from that of a catcher or an outfielder?  

Each person has the same muscles that function in the same manner as any other person. For example, your bicep muscle flexes your lower arm around your elbow joint. The same is true for a diver, a shot putter, a quarterback, a lacrosse player and defensive lineman. It follows then that there is no such thing as a sport-specific or a position-specific exercise (Mannie 1990; Riley 1992; Thomas 1994; Wetzel 1994). For that matter, there aren’t any gender-specific exercises, either. Some athletes might perform certain movements as a precaution to prevent an injury to a joint that receives a lot of stress in their particular sport, such a wrestler using neck exercises. Athletes might also perform a movement to focus on a particular muscle group that is absolutely critical to their sport. For instance, a golfer who relies on grip strength might exercise his or her forearms, while a soccer player would not. Other than that, people should select movements that exercise their muscles in the safest and most efficient way possible – regardless of their sport or activity. Remember, skill training is specific to a sport but strength training is general (Allman 1976;Jones 1977b; Hewgley 1984; Leistner 1986b; Wood 1991). In other words, the development of strength is general but the application of strength is specific.  

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