Sport Specific Workouts at Home

Effective Home Training for Athletes

It’s important to manage your expectations with regards to your training at this time. Time to train may be plentiful, however, utilising this time effectively is going to be paramount to ensuring you perform at your best when competition restarts.

Needs Analysis

In order to ensure your training is as effective as possible, it is important to recognise the specific requirements of your sport. For example, a football player may identify (position dependant) that they require repeat sprint ability, agility, lower limb power, and balance. As an athlete you can then focus your training on the key areas that are most important within your individual sport.

Target Weaknesses

This is a great opportunity for an athlete to focus on areas requiring improvement. Every athlete has weaknesses, so while your normal programme is limited, set an action plan to turn those weaknesses into strengths. Begin by recognising the areas that require the most improvement, then set yourself goals. Many areas can be developed with little to no equipment, such as, lower limb power, proprioceptive ability, and cardiovascular endurance. A strategy of targeting your weaknesses will help ensure a strong return to your full training.

Understand the Stage of Your Season

It is likely your season may have been cancelled, or upcoming competitions may have been postponed. It is important to understand how this change will effect you and reschedule your training accordingly. If your season has finished early, this time can now become your off-season,  a chance to prepare for the start of next season. Take advantage by building a foundation of strength, developing areas of weakness, and improving flexibility to enhance your competitive performance.

Successful Bodyweight Training 

Within the context of your athlete training programme, bodyweight training can be an effective tool for structuring your workouts. To keep your body performing optimally, advance your bodyweight training using the below protocols:

Time Under Tension: Simply put – MOVE SLOWER! This should be of particular focus during the downwards phase of the movement, known as the eccentric movement. For example, take 3-5 seconds lowering from top of a press up to the bottom, pause for a second, and then press up quickly with power.

Increase Range of Motion: Move through a greater range than normal. You may concentrate on going lower in your squat or higher on your step ups. Or, using press ups as an example again, raising your hands 1–2 inches from the floor, and then lowering your chest between them all the way to the floor before pressing up. This will allow you to work through a greater range, making the movement more challenging.

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