Train the human athlete first before the sports specific athlete.
Do not try too hard to replicate exact sporting movements as they will never be exact and if you train too much of one thing you will become relatively weaker in the actual game movement.
Much of the training will be compensating for the postural biases of the sport (to make you back to being a better human athlete).
Assess and train your weaker links. Audit your competences against those key to the sport and train the biggest gap.
Train more complicated movements than needed so it’s easy (less energy using) to do the real thing.
Seasonalise/periodise your training plan per year / event block cycle. This means focussing on a different aspect of fitness at different times for example you do not want to build strength at the same time as endurance.
All training must (progressively) convert into functional game skills. Olympic lifting can be great but is one dimensional (saggital plane). Pilates is great but unless all you game time is lying on your back you must progress the core skills into a standing posture.
Assess exercise readiness everyday to identify training load and signs of overtraining and mental/emotional issues.
Personalise each programme to the athlete and not the team.
Females are not small men – train differently form men. See Female Performance Training blog.
No pain – all gain. Pain tells you you are doing something wrong. Fun tells you you are doing it right. Obviously, pain is subjective – a little pain when strength training to failure (of technique) is important but is short-lived.
Injury is the opposite of high performance. 99% of injuries are over-training. Athletes often pin-point one trauma for an injury when they have experienced the same trauma hundreds of times without injury, why this time? It’s the straw that breaks the camels back.
Efficiency – you don’t want extra movements, such as unstable joints, in game time. Use prehab. strength and stability training to create efficient movements.
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