Specialized sports training

The core essence of special sports training has never been to "copy the training movements of top players", but to "customize training adapted to the personal ability baseline" from the four dimensions of strength, technology, perception, and tactics around the competition/participation needs of a certain event. All so-called special training that is divorced from personal foundation and actual needs of the project is essentially ineffective consumption.

I encountered a lot of pitfalls when I entered triathlon a few years ago. At that time, I came across the "triathlon core special training list" shared by an Olympic athlete. The first movement in it was to do Russian twists with a 20-pound weight, 3 groups of 30 times a day. It was said that it can strengthen the hip rotation force during the riding stage. I followed it for three weeks and lay down with my waist protruding for a week. Later, I went to see the team doctor of the provincial team, and he told me something that reminded me: The player's static core endurance is 3.2 times that of yours. They do weight-bearing rotations to strengthen the adaptability of rotational force on the basis of the already stable core. Your core can't even hold a bare-handed plank for 2 minutes. You have to rely on your waist to do this movement throughout. It would be weird if you don't break out.

Speaking of this, I have to mention the school differences that have been quarreling in the training circle for almost ten years. One school is the "technique first" idea commonly used by domestic coaches at the grassroots level: first, the standard action framework of the event must be nailed down to death. For example, when playing table tennis, you first swing the ball 10,000 times, and then the action is completely fixed. The advantage of hitting the ball on the stage is that you have a solid foundation and standardized movements, and the upper limit is high in the later stage. The disadvantage is that it is extremely difficult to change the movements. A golfer next to me who has been practicing this way since childhood now wants to change to pen-hold and horizontal strokes. After practicing for half a year, he still subconsciously pushes and blocks. The muscle memory has been engraved in his bones. The other school is the "perception first" idea that is more commonly used in European and American youth training: let you play casually first, and then adjust the movements after you find the fun of the project and body perception. An amateur badminton champion I met last year practiced this way. The movements looked crooked, but the ball path was very lively, and ordinary people could not catch it at all. The disadvantage is that the performance is unstable, and it is easy to make mistakes when encountering opponents of similar strength. In fact, there is no difference between the two ideas. Children who take the professional route are more suitable for the former, while amateurs who want to have fun choose the latter and suffer less.

Don't tell me, the people I see most in the gym are those who regard "related training" as "special training". Many young men who play basketball practice leg training with their bodybuilding friends, piling up squat weights and squatting until their thighs are below parallel. As a result, after two months of training, even if they can't jump on the court, their knees are still tight. In fact, the take-off force stroke in basketball is only 1/2 to 1/3 of the half squat. What you practice in full squats is the ability to squat, not the specific ability to take off in basketball. The more you practice, the easier it is for the muscles to form a wrong force memory, which will not be used on the court.

When I take amateur runners to prepare for a marathon, I never pile on the running mileage. The first thing I do is to measure the ankle dorsiflexion range of motion - if the ankle cannot even reach the normal bending range when landing, no matter how much you run, it will wear down your knees. First, arrange for them 10 minutes of special ankle activation every day: calf raises and internal and external stability training. With such a simple action, 80% of people can naturally increase their stride length by 3 centimeters after two weeks of practice, which is much better than running 10 kilometers more per week.

To put it bluntly, special training is actually like installing a suitable APP for your mobile phone. If you, an elderly person, insist on installing the latest large-scale mobile games, you will either not be able to install it or it will be extremely stuck, and it will easily crash the system. Don't listen to those bloggers on the Internet who talk about "five special movements that professional athletes practice". If you don't have the basics, your practice will be in vain, and you may have to go to the orthopedics department to register.

Oh, by the way, if you are not sure whether what you are practicing is really special, it is simple. Just go to the field and hit and run two laps after training. Will it help? Will there be any inexplicable soreness? Your body is more honest than any training theory.