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Thread: Five Tips for Successful Sports Training

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    Default Five Tips for Successful Sports Training

    If you’re involved in, or planning to be involved in, any sport then you need to focus your sports training program on five essential elements that will build strength, increase flexibility and endurance and significantly reduce the risk for injury. This is especially true for those who are training without the benefit of sports trainers and coaches.


    Success in sports requires superior strength, agility and stamina and, regardless of the physiological requirements of your particular sport, the following sports training tips will deliver what you need.
    Wo Acha Hay Tou Behtar, Bura Hay Tou Bhi Qabool
    Mizaaj-E-Ishq Mein Aib-O-Hunar Dekhe Nahi Jatay...!!!


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    Sports Training Tip #1 – Sports-Specific Movements

    Overall weight training is necessary when playing sports. However, there are specific movements which are used to excel at that particular sport. Therefore, it is essential to train in a manner that simulates those targeted actions in order to improve them.

    When you perform an athletic action, you set into motion what is known as a kinetic chain of energy. This is a series of body movements that sends energy to the task you want to achieve. For example, when you swing a bat, you drive with the legs, extend the hips, twist the back and direct the arms towards the ball. This kinetic chain of energy which starts in the legs and ends in the arms is released in the swing of the bat, sending the ball flying.

    Multiple muscles and muscle groups are used in the action of swinging a bat and that series of muscles needs to be targeted in order to fully charge that kinetic chain of energy. Each of the muscle groups used in the motion require targeted training because they each have characteristics that differentiate in force, length and torque velocity. When training these particular muscles, you should use exercises which closely mimic the same movements in order to integrate their power into the sports action.
    Wo Acha Hay Tou Behtar, Bura Hay Tou Bhi Qabool
    Mizaaj-E-Ishq Mein Aib-O-Hunar Dekhe Nahi Jatay...!!!


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    Sports Training Tip #2 – Core Strength

    Development of the core is a foundational element when it comes to superior sports performance since practically every move originates from there. Even if you build strong legs and arms but have a weak core, you won’t be able to function at your top level of ability.

    The core supports the movements of the arms and legs and the actions of most muscle groups of the body. Core muscles stabilize, transfer energy and reduce movement shock. Strong core muscles also protect both internal organs and the lower back which is quite susceptible to injury.

    Performing both abdominal exercises and back strengthening exercises are vital to maintaining balance in these areas. Having a strong back and weak abdominals or vise versa can cause performance problems.
    Wo Acha Hay Tou Behtar, Bura Hay Tou Bhi Qabool
    Mizaaj-E-Ishq Mein Aib-O-Hunar Dekhe Nahi Jatay...!!!


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    Sports Training Tip #3 – Strengthen Stabilizers

    Stabilizer muscles are used for immobilization of an area or another body part while an action is carried out. This provides a more precise action as well as balances the body during the action. If stabilizers are weak, the action of the desired muscle group(s) is hindered.

    Compound exercises work best for strengthening stabilizer muscles. This is because the entire area is worked out, the major muscles as well as their stabilizers. If you focus mainly on isolation exercises then the stabilizer muscles will not be adequately developed and your performance will suffer. For example, when you perform pushups, the entire area of your arms and shoulders go to work to ensure that you maintain balance during the exercise. By strengthening the arm and shoulder stabilizer muscles, you can more precisely swing a bat for instance.
    Wo Acha Hay Tou Behtar, Bura Hay Tou Bhi Qabool
    Mizaaj-E-Ishq Mein Aib-O-Hunar Dekhe Nahi Jatay...!!!


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    Sports Training Tip #4 – Strengthen Ligaments and Tendons

    Sports injuries are usually to the ligaments which hold muscle fibers to bones and to the tendons which transmit force and not to the actual muscles. Tendons and ligaments develop much slower than muscle tissue and, therefore, are generally the weak links in the kinetic chain. Acquiring muscle mass without training for ligament and tendon strength will often result in injury since they are not prepared for the added force applied by the stronger muscle fibers. This is a reality in the sports world today, especially when steroids are used to gain rapid muscle gains.

    It’s also important to focus on tendon and ligament strengthening because, once injured, they will not return to their original capability prior to injury. In this case, a pound of prevention is definitely worth an ounce of cure.

    Training targeted towards the increase of ligament and tendon strength causes them to become enlarged and provides added resistance against tearing and tension injuries. Such tendon and ligament conditioning is accomplished by loading and unloading them in cycles. As your ligaments and tendons adapt to the applied stress, you can gradually increase the load. Through maximum strength training, dynamic movements and plyometrics, visco-dynamic movements are improved and your joints are better able to withstand high tensile loads.
    Wo Acha Hay Tou Behtar, Bura Hay Tou Bhi Qabool
    Mizaaj-E-Ishq Mein Aib-O-Hunar Dekhe Nahi Jatay...!!!


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    Sports Training Tip #5 – Joint Flexibility

    Increasing joint flexibility goes hand in hand with strengthening ligaments and tendons. Strains, tears and other stress injuries can be prevented by applying stretching exercises and using a full range of motion during your strength training program. Reaching a full range of motion creates better biomechanics and significantly improves the athlete’s performance.

    The most tried and true method for increasing joint flexibility is through PNF (proprioceptive neuromuscular facilitation) stretching. This form of exercise is commonly used by sports therapists to increase the full range of motion of the joints in order to maintain healthy athletes.
    Wo Acha Hay Tou Behtar, Bura Hay Tou Bhi Qabool
    Mizaaj-E-Ishq Mein Aib-O-Hunar Dekhe Nahi Jatay...!!!


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