Improving Sports Performance

By Joe Mullen

Improved performance in any sport, regardless of one's event, requires special attention to several factors, most of which can be altered and improved.

These factors are: (1) Bodily proportions, (2) Skill training, (3) Strength, (4) Flexibility, (5) Endurance and (6) Positive imagery.

Improved performance demands a fitness training system that will take these factors into consideration to eliminate fatigue, muscle and joint pain and lack of concentration. Each of which may individually or as a group contributes as a major cause of injury and poor performance.

Of the six factors mentioned, bodily proportion is the only one that cannot be controlled. Bodily proportions are a factor of genetics and as such can contribute to the success of any athlete, even if the athlete lacks average amounts of the other required superior performance elements.

Genetics, therefore bodily proportions, refers to traits such as: the length of arms, torso and legs and other more complex elements, all of which determine our "natural ability."

Simply put, genetics also relates to the length of each body segment to each other and to the physique as a whole.

In an anatomical sense genetics also include the length of bones, the origin-insertion (length and width), cross-sectional diameter (width) of muscles and the neuron-muscular innervations (amount of nerve fibers attached to muscles).

As an example a person who has five of the six requirements but inherits a bone structure that matures to a height of 5' will never exceed at a game of high-level basketball.

No matter how much he or she practices. Nor will she be able to place the ball into the hoop by jumping to the height of the hoop, no matter how many times she practices jumping or dribbling. Nevertheless, she may become a great gymnast.

Each of us are limited or gifted -- depending on ones point of view -- by our genetics, however, with intelligent choices we can succeed in sports competition or recreational endeavors.

One must therefore learn how to capitalize on genetic potential and incorporate a sports performance program that develops all of the elements required for improved sports performance.

Skill Training

Skill Training, practicing the sport of your choice is very important and is the only way to improve performance, even if you excel in all other aspects of the required factors. Skill training is best learned from a qualified coach, then practiced to improve ones skill level.

Proper instruction will improve motor skills; teach proper body positioning, how to stop and start performance, timing, coordination, rhythm of actions, and body stabilization. In other words, Perfect practice makes perfect.

Strength

Strength training is of paramount importance and often misunderstood. Properly developed strength can prevent injuries to muscles, tendon's, ligaments and bones. Improved strength produces a corresponding improvement in endurance and is the major element required to help the body absorb the impact forces (shock) of sport competition.

Strength also allows one to hold a certain skill position better, longer and allows repetitive movements without poor body positioning becoming a problem.

It is the strength of muscles - not ones flexibility -- that prevents muscle and joint related injuries. Here is why: It is the ability of the body to resist the impact force applied to it - either in falling or in certain movements -- that prevents excessive twisting or turning of arms, legs, neck or spine. Stronger muscles will dramatically improve performance.

Flexibility

Flexibility is defined as: Range-of-motion around a joint. More than any other sports endeavor, gymnasts (as an example), require beyond "normal" range-of-movement. For gymnasts this improved range is achieved by skill practice of the events themselves and other auxiliary movements prescribed by the coach.

Stretching must be done slowly and a position held for at least 20 seconds for best results.

One should move slowly into a position and slowly out of the position. Because of the body's stretch reflex system, any movements quickly done prevents a full-range stretch. Fast movements inhibit full-range because the stretch reflex contracts the muscle prior to full extension, limiting rather than allowing more flexibility.

Endurance

Endurance is another greatly misunderstood factor involved in sports. Generally, adequate amounts of endurance are obtained by the repetitive practice of ones chosen sport. A properly designed and supervised High-Tech, Fitness Therapy exercise program will provide levels of endurance, beyond those attained by the practice of a chosen sport and at the same time provide superior strength.

Properly designed programs are designed to produce Metabolic Conditioning. This approach produces a higher level of strength, flexibility, muscular endurance and cardiorespiratory endurance.

Another benefit is more calories are burned per minute of exercise than any with other kind of exercise.

Muscular endurance and cardiorespiratory endurance are achieved at the same time, rapidly improving sports performance.

Positive Imagery

Imagery is the process of attempting to concentrate on the skills involved in the discipline of realizing perfect form position. It can be practiced almost anywhere at any time.

In order to practice positive imagery, one must first understand the skills and positioning compulsory to one's sport. This is learned from ones sports coach.

Once learned one can concentrate on performing the skills and routines as perfectly as possible within the mind's eye, always imagining a successful performance. Imagery is best practiced several times per day for best results.

A rationally thought out program will dramatically improve the human parameters involved in superior sports performance, quickly and safely.