Specially-designed exercises to improve strength, agility, endurance and flexibility, as well as mental focus — known as sports performance training — is gaining traction as a way to enhance both athletic performance and long-term wellness.
Endeavor Health orthopaedic surgeon and sports medicine specialist Bradley Dunlap, MD, highlights key areas of the growing approach of sports performance training. There are both physical and mental benefits to this kind of personalized training, but it’s vital to be clear about specific goals.
Personalized training plan
“The most important thing is to personalize the training plan for what you are training for,” explained Dr. Dunlap. For example, someone who is training for a marathon or another big goal race needs to time their training to peak on race day, where an athlete who is training for a basketball or hockey season needs to be able to perform at a high level over and over, he added.
Similarly, an understanding of what an athlete most needs for their particular sport — power, agility, endurance — is also essential for a tailored sports performance training plan, said Dr. Dunlap.
A base of good functional strength and flexibility training will support athletes of all stripes and will benefit recreational and more serious athletes as they age. Sports performance training makes use of basic drills that help develop balance, body awareness and proprioception (your body’s ability to sense its own movements). Fundamental drills form the foundation, and then personalized programs are developed based on individual goals and needs.
Focus on self-care and recovery
Another key benefit of this personalized training is a dialed-in approach to help avoid injury, said Dr. Dunlap. “You can’t be going full throttle 100% of the time,” he added. Proper and successful training has to include a focus on recovery, sleep and good nutrition for adequate fueling.
The mental side of performance training is also vital. “It’s especially important when you are asking your body to perform at a high level. You can train for mental toughness and resilience,” said Dr. Dunlap. Finding a good balance between the stress of training and self-care can preserve and enhance mental health. Sleep and other aspects of recovery are essential to maintaining a positive mental state.
Preventing injuries
“The biggest goal in my mind is not to get injured,” said Dr. Dunlap. “That objective is equally important whether you are a student athlete, pro or weekend warrior. And that’s where professional knowledge in strength conditioning and sports nutrition are especially valuable.” You really need to make sure that the body has the right fuel to support training and competition. There’s a reason that pro teams all have nutritionists on staff now, he added.
Specific sports performance training can help younger athletes form a strong foundation and can benefit more mature athletes looking to stay fit and keep competing for recreation and health.
And the older athletes get, the more important focusing on recovery becomes in terms of injury prevention. “As we get older, we need to spend more time stretching and everything tends to take a little more effort,” said Dr. Dunlap.
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