AMA Programs
SPECIALTY SPORTS DEVELOPING
1. Assess and Build a Solid Foundation
- Begin with a fitness assessment to identify the athlete’s strengths, weaknesses, and areas for improvement.
- Focus on core stability, flexibility, and functional movements before diving into specialized training.
- Establish a strong base of general fitness to reduce the risk of injury during more intense sport-specific training.
2. Tailor Workouts to the Sport’s Demands
- Analyze the physical demands of the specific sport (e.g., speed, endurance, agility, power) and tailor exercises accordingly.
- For example, a basketball player might focus on vertical jumps, while a soccer player emphasizes agility drills.
- Include sport-specific movements in training, like tennis footwork or swimming shoulder rotations.
3. Focus on Sport-Specific Strength
- Design strength-training programs that target the muscle groups used most in the sport.
- For instance, swimmers need shoulder and back strength, while runners focus on legs and lower body power.
- Use compound exercises like squats, deadlifts, and lunges for overall strength, along with specific exercises such as lateral band walks or shoulder presses.
4. Incorporate Speed and Agility Drills
- Speed and quick reaction times are crucial for most sports. Use cone drills, ladder drills, and sprints to enhance agility.
- Focus on quick directional changes, acceleration, and deceleration to simulate game-like movements.
- Agility ladders, hurdles, and resistance bands are great tools for improving coordination and footwork.
5. Emphasize Flexibility and Mobility
- Flexibility is key to preventing injuries and maximizing range of motion. Incorporate dynamic stretches before workouts and static stretching post-training.
- Mobility drills that focus on the hips, shoulders, and ankles can improve performance and help maintain body mechanics during intense competition.
- Yoga and foam rolling can also be integrated to improve flexibility and reduce muscle tension.
6. Utilize Periodization and Recovery
- Structure the training program with phases (periodization), including off-season, pre-season, in-season, and recovery periods to avoid burnout.
- Adjust intensity and volume throughout the training phases to optimize performance during the competitive season.
- Prioritize recovery with proper rest, nutrition, hydration, and active recovery days, such as light stretching or swimming.
