Functional Conditioning for Athletes
There are very few occasions in sports when you see an athlete standing
straight on both legs performing their desired movement pattern. Often,
when asked to react to a ball, puck, or opposing player the athlete is
slow to react because the athlete has not been trained in that dynamic
plane. So why is it athletes train in a non-functional manner?
Often we place too much emphasis on strength levels. We want athletes
to increase their squat from 350 to 405, and their bench from 275 to
305, while ignoring conditioning the athlete in the functional movement
patterns of sport.
Functional conditioning teaches the athlete to take in the whole spectrum
of performance conditioning components: balance, flexibility, stability,
acceleration, and deceleration. It asks the athlete to respond to many
different functional components during one exercise. It trains the athlete
to become more athletic, stabilizing while single leg squatting, balancing
while reaching to a cone, forcing the body to physically adapt and react
like on the field of play.
Here's a sample of a couple of great exercises you can put into your
workout to train functionally:
Dynamic Cone Touch
The Dynamic Cone Touch can be performed with three cones placed in front
of you. Stand back at a distance where it is challenging for you to touch
the cone. In a opposite arm/opposite leg position, keep only one foot
on the ground at all time as your body is going to fight to stabilize
and balance itself. From a upright, standing position, reach with your
opposite arm and touch cone #1, then return to an upright position, the
repeat for cone #2, cone #3. Attempt to get into a one leg squat position
to be able to touch the cone. Complete six touches on one leg, then switch
to the other leg for a total of three sets per leg.
Variations
Opposite Arm/Opposite Leg
Same arm/Same Leg
Place Stability Disc or Wobble Board under foot
Increase the speed of the movement
Dynamic Push Up
The dynamic push is performed from a traditional push up position. Push
from the ground while one arm rotates the torso into a T position (see
above photo). Stabilize, while holding for four seconds then return to
a traditional push up position the repeat on the opposite side. The single
arm stabilization is great for the muscles of the shoulder. Complete
five repetitions on each side for a total of three sets.
Variations
Balance feet with only one leg (raise other leg in the air)
Place a stability disc under the stabilizing hand
Increase the speed of the movement
Functional training can be of great benefit to all athletes of all ages.
By training functionally the athlete can reduce the chance of injury
by preparing the body for the movements of sport, while increasing performance
by training the body at functional, sport specific angles. Integrate
these exercises into your traditional training program to elevate your
on-field performance.
Mike Gough B.Sc., CSCS, CFC is the Director of Optimum Performance Specialists
( www.optperformance.com ).
He has worked with the Toronto Raptors NBA and Cleveland Indians MLB
as a Strength and Conditioning Coach. For more information or questions
on functional training programs or sports performance conditioning, contact
Mike at 613-261-3895 or mikegough@optperformance.com .
Mike Gough BSc, CSCS, CFC