How do I create a fitness program to help me train for a specific sport?

It is important to understand each sport has different physical skill requirements. Many sports require the skill of speed but in different variations. For example, track runners run straight or in a more controlled environment. Basketball, football, and soccer players require speed with the additional skill of agility. Each of these sports requires specific training methods and can best be improved by consulting a personal trainer or sports exercise coach. Training at this level is intense and if the training does not promote a safe approach, there is an increased chance of injury. A key element is understanding how the body works so you can work with it, not against it. Train smart, train safe, and seek professional advice. 

The most important aspect in creating a conditioning program for a specific sport is to look at the individual, functional goals needed to enhance the sport, and the transformational zones of the sport. 

Looking at the individual first is vital to building a successful program. More times than not, the individual’s structure will need to be corrected and prepared for global fitness application. Meaning the body needs to first have the right to train for a specific sport by building a strong foundation. 

Next you need to discover the functional goals needed for the sport. There is no one training program for all sports. The demands on the body’s cardiopulmonary needs, strength, power, speed, reaction, stability, flexibility are all dependent on the specific sport.

This is a perfect lead-way into the transformational zones of the sport. The (TZs), which are a key ingredient into the thought process of designing a program led by Gary Gray of the Gray Institute. The TZ's are simply the points in a sport when the loading of the bodies muscles, transfers to the muscle unloading or exploding. An example of the TZs can be golf. The highest point of the backswing is considered one TZ and the end point of the follow through is another TZ. Thus, the training program must work within those zones of transformation and if needed an enhancement of the zones.

There is no one fitness program that will be suitable for all sports. Each sport requires a different set of physical skills and requirements. For example, creating a program to train for swimming will be quite different from one designed to improve your baseball skills. The best way to create a training program would be to consult a performance enhancement specialist. They will be able to assess your current condition and recommend exercises that will improve your performance in the sport you desire. Performance enhancement specialists can often be found in gyms and fitness studios near you.

Most governing bodies of sport disciplines will have workout routines or programs associated with their websites or magazines.  These workouts will generally give specific exercises or drills to help the athletes progress within that sport.  Many of these exercises or drills will help the individual become faster, stronger and more flexible.  If you are unclear about how to perform these exercises safely then consult a fitness professional to understand the physical dynamics.

Consider the demands and needs for the sport and all the different movement patterns of the sport ( speed, muscular coordination, strength levels, stamina etc.) then find where you are regarding those demands and needs through an integrated performance profile or integrated assessment and develop the program from there. Good luck.

First determine the sports specific skills needed and the demands of the sport and the specific position skills needed. A sport specific program should have a full year round workout routine. This means that your workout will be different depending on the part of the season you are training in. For example there is an off-season, pre-season, and in-season for an athlete. You should also start off evaluating the athlete in specific sport skill test such as vertical leap if they're a basketball player or a 40 yard dash for football players. A sport specific program should have different phases of training starting in corrective exercise to help prevent injury and correct any bad habits the athlete has obtained during the season. Within the workout should include foam rolling, stretching, core exercises, SAQ (speed, agility and quickness), plyometrics if needed and resistance training. Make sure your athlete is working with a performance enhancement specialist, and or a sport conditioning coach. 

Choosing exercises that mimic the movements of a specific sport is a proven method for enhancing sports performance. One of my golden rules for training is that every exercise or movement should have a purpose. Other than acquiring the services of a fitness professional, you can research workout programs online (ex. you tube or sport sites) to brainstorm ideas for creating a training program or review fitness magazines which sometimes provide pictures and complete programs.

Do a walkthrough. Slow everything down and make note of your movements during your specific sport. Are you running? Work on endurance, speed and agility and form for protection. Throwing, jumping? Note the movement and mimic it with body weight and medicine balls or equipment. What muscles are being used? Strengthen them. Are you brute force or speed and technique? Are you required to move massive weight or a ball? Use this weight range for your workouts and stay limber. What movements will be used? Are they safe or will it hurt you and sit you out the rest of the season? How can you move to protect yourself from injury from others or your own movements? Take all these into consideration when designing at workout. Think: strength, speed, quickness, agility, form, technique and safety.

First determine the demands of that sport. What skills do you need? What will be required of you when playing that sport? Then determine what you need to do to meet the demands of the sport. First work on your weaknesses. From there enhance what you are good at. To enhance what you are good at, push yourself to do more. For example if you are good at distance running; try to beat you best time in a distance or further your distance or do the same distance on a harder terrain such as hills or sand.