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Why Power is essential training to become a faster athlete
Maximum power is trained when the athlete is working on a range of between 95-100% of its maximum intensity. Too often athletes perform these power training exercises, with a low intensity thus defeating the purpose to overload the muscles and maximizing the time spent training. Plyometrics has become the standard for energy development with many coaches.
Power is simply the combination of speed and strength. In recent years, many athletes and coaches have thought of strength training and plyometric training due to the popularity of the term. However, plyometric training is only one form of strength training. Plyometric training concerns developing an athlete moves through an explosive concentric contraction (muscle shortening), following an eccentric contraction (lengthening muscles).
It is during the eccentric contraction than the maximum force generated by the muscle is reached. The amount of force generated by muscles after eccentric contraction is greater. How is this to make you faster? Well, not only specific to the different movements involved in their sport but lets you develop a more explosive start to help you reach your destination faster.
It is the energy stored in an eccentric contraction when a muscle is stretched is available in the following explosive concentric contraction. This is the stretch of muscles for explosive muscle contraction which is often called the loading phase. " The key point here is to know that the greater burden and more Fast charging will result in a more powerful contraction.
A key issue for athletes to know is that the concentric contraction must be immediate after the eccentric contraction, otherwise a lot of this energy is lost. For example, if you want to increase your vertical leap that is folded down and then immediately explode upward. However, unlikely to achieve such a height that if you crouch down, wait a few seconds and then jump up. So an athlete must try to jump as soon as possible after the eccentric contraction. This process is often called the stretch-shortening cycle and is what is built around of plyometrics.
Now transfer this to the way you can do faster. It might make you faster to get to a ball if you can go to time instead of waiting in a squat position. It could allow you more quickly if you learn to take a vacation after this step rather than treat takeoff from a squat position. In tennis can be faster if you hit the ball, land and recover and then learn to time his explosive start immediately from this position rather than a fully upright position or fully squat.
I found that this is true for tennis players I've coached. When expected and squatting in a statement, I learned that they were slower to get off the mark compared to when they were able to time their forward movement. Here is where learning division step the right way will make it faster to reach the ball.
Power training should be specific skill or movement that is being done by the athlete. It is also important when conducting training of power that the load placed on the body does not affect the real sport specific skill or movement. For example, you could in a weighted vest and try to make a series of vertical jumps, but if their employers specific motion is made then you are inhibiting the transfer of benefits.
This is why when doing exercises Plyometrics is important to choose the specific sport exercises with the proper load, as there will be a greater transfer through in terms of adaptations physiological and learned.
Key plyometrics to help improve the speed of including a single leg hops, single leg jumping, squats pistol, put double leg jumps, double leg hops, alternate leg bounding, lean legs jumping, zig-zag hops or one-legged hopping lateral, lateral jumps, squat jumps and split jumps, depth jumps, alternating step ups, jump only two legs and box squats leg. Training plyo additional metric method include ladder drills, ladder training, medicine ball exercises, exercise kettle ball, jumping over cones jumping over mini-hurdles, jump / skipping rope and stadium jumping.
One of my favorite exercises is running the sand dunes! This is a killer workout and a great way to add strength and variety to their training programs. I guarantee that if you are looking for a fun new way to train their athletes to the carried down to the beach where there are some sand dunes. It may also include some sessions of sprint along the beach followed by some swimming. His athletes get ready for sleep for hours after this work. It is also fun for them outdoors on the beach. Just be sure to include a good warm up and cool down during its session.
Having spent many years with the coaches from a variety of sports in development and design of your fitness and programs conditioning, it was quite clear that many coaches do not know how to properly apply a plyometric program. Key areas of concern was that many coaches were not fully educated on how to teach and instruct each of plyometrics. Other factors include the equipment used was the wrong way, the size and weight to the athlete, the area who were performing the exercises were poor and dangerous, athletes do not understand what they were working or how it applies to their sport Athletes are not conducted a proper warm-up before starting a plyometric program, injuries have not been reviewed before beginning a plyometric training program, Plyometric exercises are used at the wrong time of the season as the introduction of new plyometrics during the competitive season, a power base has not been established first, some of the athletes were too young for plyometric training, and many coaches do not know how many sets and repetitions of use.
The progression of exercises to develop the vertical velocity include the development of the unit – the plyometric exercises with cones and fences help develop mini-vertical unit in athletes. The development of explosive power of the hip – one of my favorite modes of exercise for developing energy in the power of hip particular, is the ladder of hops. The key to these exercises is to remove the use of arms. One way is to place your hands behind your head while hop with both feet together up the steps. The explosive development begins – this is where the various demarcation exercises help the athlete in developing, improving speed begins explosives. Two of my favorite exercises are the single leg and double leg jumping followed by a sprint immediately. Such exercises help the athlete in driving land followed by a subsequent explosion of speed over 10 meters.
Three main points in order to obtain positive results are to develop plyometric training a solid foundation of flexibility, develop a solid base of strength and to reduce the risk of injury by performing the proper technique for each exercise.
The following need to be identified and considered before an athlete starting a plyometric training program: Age of the athlete, current or potential injuries, medical history, muscle imbalances, the current strength of the athlete, the athlete's current speed, the weight of the athlete, the athlete's experience and knowledge with the power and area training exercises are conducted in.
The key variables to be taken into account include plyometric training frequency sessions, rest and recovery between sessions, overload, progression of intensity levels, progression to the volume, which the athlete's season in (pre or post season duration), the program or meeting the specific demands of the sport, the implementation of a fund for cooking and tournament schedule.
What follows is how developing power can improve the speed of an athlete in a chosen sport like tennis. The development of energy in the game of tennis more important for the players at higher levels. It is important to understand both components of power that are the strength and speed issues and how each relates to development energy.
Power is also involved in all strokes and areas of the game of tennis. Power is particularly important in the movement of explosives during the service motion, adding more "speed" for the service. A quick service, obviously, be more efficient and can help players to develop service in a weapon.
Power is also extremely important to accelerate the development as it contributes to improving explosive starts and speed over short distances. development Energy is one of the most neglected areas in the training of tennis players due to lack of knowledge and understanding on how to train coaches for "power."
Includes exercises of power that involve the use of some equipment, like a medicine ball, the weight as well as some exercises with the own body for programs do not have access to the equipment required.
Injuries, concerns about strength training – It is important to demonstrate proper technique in all exercises of power in order to prevent injuries. The energy development involves many "explosive" or "ballistic movements" and if done incorrectly can often lead to injuries. It is therefore important for the coach to fully understand how to demonstrate the skill, which are trying achieve the physical ability of each player, and how to include power training in your fitness and conditioning programs. It is important, as with all workouts, the coach is all the specific instructions given by the physician of a player.
Power development is primarily aimed at more advanced competitive athletes. When coaching young athletes still in the stages of development (both technically and physically), is more important use the time available to develop a technique for stroke, court positioning, scoring, and general understanding of the game of tennis.
Power training needs to be specific to the movement involved. All powerful movements have been identified and the following have been specifically developed energy development in tennis players.
Be sure to complete a needs analysis for each athlete identification of possible injuries concern. To minimize the risk of injury, it is important aerobic warm up and stretch and extensive routine before performing these strength training exercises. The weights are used not only to develop absolute strength, but also speed strength.
The simple jumping exercises (such as one leg of the sector hops, two feet of delimitation, jumping height or distance) are useful in the development of forced eccentric component of the stretch – the stage of contract. Follow these simple jumping exercises before starting the more advanced exercises.
Training sessions should be progressive with each development phase of the player's body enough so they can move to the next phase of training. The ultimate goal should be to reach a maximum stage of competition, so be sure to avoid stagnation by understanding what the training phase they are in. Include a variety of exercises.
If you want to increase the speed then you need to incorporate some form of power training in your workouts. Speed is often defined over short distances, and this is where you need powerful and explosive acceleration to help faster.
About the Author
David Horne is a former professional tennis player who has created several online sports web sites including Sports eBooks which is the Ultimate Sports eBook Directory for all sports fans!
CJ Leslie @ McDonald’s All American – SICK Dunker; Athletic Forward