THE SPORTS TRAINING PERFORMANCE

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SPORTS TRAINING PERFORMANCE 1
Introduction
This report is based on the integrated review of various articles which are based on the
performance enhancement. In addition, this report is also focused on articles about impacts of
flexibility training, balance training, metabolic energy system training on performance
improvement. This report also includes benefits of other training programs such as core training,
resistance training along with impact of plyometric and SQA training on the performance of the
sports person.
Flexibility Training
According to Effect of the flexibility training performed immediately before resistance
training on muscle hypertrophy, maximum strength and flexibility article, it has been explored
that flexibility act as a paramount in terms of increasing athletic performance. Although many
people associated with this profession usually neglect this aspect and just stick to their fixed
routine. In order to reduce resting length of muscles, over time training is very helpful.
Stretching out of muscles is very important because it can otherwise lead to muscle imbalance
which can result in domino impact of issues on the body (Junior et al., 2017). These problems
may include different joint functions, synergistic dominance, mismanagement of muscle
activities and other neural disorder functions. Therefore flexibility training program helps the
person in increasing its muscle strength which improves their posture as well as improve their
body kinetic chain. In addition, this flexibility training helps in protecting injury cycle, trauma
related to tissue, muscle spasm, body imbalance as well as neuromuscular control. Flexibility
helps in increasing motion of joints by decreasing tension related to muscles in the body. It also
helps in offering relaxation related to joints which are in continuous movement during body

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motion (Škarabot, Beardsley & Štirn, 2015). This training is very helpful in enhancing health of
muscular tedious junctions by providing support to length of muscles. These training programs
act as complimentary for building muscle strength in terms of body function as well as
neuromuscular system which plays a very important role in increasing the overall performance of
the sports player. There are three phases of flexibility program one is corrective; other is active
and third is functional. In order to enhance performance of the sports person, it is important to
bring changes in muscular tedious health.
Balance Training
As per sequencing effects of balance and plyometric training on physical performance in
youth soccer athlete’s article, balance training has become almost a routine in daily training of
athletes in various sports. But type of training and its impact is still unclear in some situations in
terms of their frequency and intensity. Balance control is very essential element in everyones
daily life in order to achieve movement and motions in the form of body segment displacement.
Balancing training helps sports person in maintaining center of gravity of their body in various
situations. This training is very helpful in various situations such as person is suffering from
vestibular and somatosensory (Hammami, Granacher, Makhlouf, Behm & Chaouachi, 2016). In
addition this training offers better coordination between body actions and neuromuscular actions.
Balancing training is considered as one of the best option available in sports to prevent person
from injury. According to Boolean search, it has been explored that out of 2395 article, most of
the article indicates that balancing training has confirmed to be most effective program from
enhancement of postural control which is essential part of sports professional. A sports person
have to maintain their body posture because they have to go through various uncertain
encounters which a body of common person cannot tolerate and in this situation, these balancing

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training offer them necessary capability to enhance their performance. Balance training offers
resistance from both static as well as dynamic balance situation by completely focusing on
coordination (Schiftan, Ross & Hahne, 2015). Static dynamic training is mostly focused on solid
and predictable surfaces while dynamic balance training is linked with unpredicted surfaces in
order to have better body control. Balance training program helps person to have better
coordination between eye and hand movement, eye and foot movement and so on.
Metabolic Energy System Training
As per Fundamentals of glycogen metabolism for coaches and athletes article, it has been
found that it becomes very difficult to manage gap between strength, condition of metabolism
and power in terms of sports performance. Metabolic energy system plays a very significant role
in improving performance of the sports person. Metabolic energy training offers benefit in three
forms neuromuscular adaption, improved athleticism and prevention to injury and lowering
rehabilitation time. In Neuromuscular adaption, metabolic energy training is considered very
effective in addressing neuromuscular system and sports-specific skills which are essential for
high performance (Murray & Rosenbloom, 2018). In addition, metabolic training helps in
increasing speed of sports person in terms of training, intensity, recovery time which is essential
during off –season. This training program connects strength and situation pattern together in
order to build competitive arena. Another benefit of this training program is enhanced athleticism
because this training helps in improving body control by focusing on kinesthetic exposure.
Athletes who consistently practice this kind of training are able to perform better amount of
stunts in every field of sports. This training offers small transitions related to neck movement,
shoulder movement, back ,ankle and so on which is the main elements of every sports person.
This training plays one of the major roles in preventing person from injury and helps in

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decreasing rehabilitation time (Evans, Cogan & Egan, 2017). Although it is impossible to
eliminate injury from sports but this training helps athletes in managing injuries. Injuries are not
outcome of bad luck because it occurrences are uncertain. This training increases the split second
body control of person while playing which helps them protection against injury. In some words
this metabolic training helps them to increase their reaction speed in order to prepare their body
for unexpected movements which has ample changes in sports. Stress level is being increased
from low level to high level in order to make player better prepared for uncertain movements to
save their injury (Strasser et al., 2016). It helps in developing neuromuscular awareness in order
to understand better movement, even their rehabilitation period gets reduced as compared to
normal person.
Core Training
According to The effects of core training applied to footballers on anaerobic power,
speed and agility performance article, it has been explored that core training plays one of the key
roles in offer benefit to people who are suffering from back pain and every day activity. But
when core training is compared to athletes it offers average benefit as compared to other training
program. This training program is used as supplementary program with other training program
but main focus is not on this section of training because of its contradictory findings and
efficiency (Mendes, 2016). It has been found that performance related to core training program is
not measured in gold standard format because it is linked with every day task and some sports
movements. In addition, it has been explored that core training is linked with different demands
related to musculature for daily activity which makes recovery time slower as compared to other
training programs in sporting environment. Various researches are not able to provide corrective
scientific data related to performance improvement as an outcome of core training program. Core

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training program helps in improving back injury by improving core body stability (Manchado et
al., 2017). Core training program is not that helpful in enhancing performance of the sports
person because it is focused on only core strength and neglect other important aspects which are
essential for handling uncertain situations in sports environment. Core training offer some
benefit in the form of increasing exercise strength which is helpful in other context. In some
cases, this program also helps in increasing effective use of skills to activate sports performance.
Resistance Training
As per Citius, Altius, Fortius: beneficial effects of resistance training for young athletes:
narrative review article, building long term athlete development, resistance training is one of the
key training in terms of stimulating body development along with tolerance related to demand
for long terms training. In addition, this training program also focuses on long-term competition
related to robust exercise over time. Resistance training is very helpful in enhancing performance
of the sport players because it explores muscular power along with forced production as the base
of sporting actions. In sports speed and power is always considered as essential elements which
are important for enhancing performance of person in sports environment (Faigenbaum, Lloyd,
MacDonald & Myer, 2016). Researchers explored that increase in muscular strength and increase
in power level helps sport person in improving their ability in terms of performance, response
time and injury prevention. At the same this, this research do not offer enough evidence which
can indicate that along muscular strength and power level will help in enhancing performance of
the person in sports environment. Resistance training helps in increasing neuromuscular
activities by offering coordination between muscle hypertrophy and power level. This research
also support skill test which is linked with horizontal and vertical exercise that can bring new
improvement in the body control of the person. It has been seen that various sports events

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demand high response from an external resistance in order to compete in the event (Colquhoun et
al., 2018). It is very essential for athlete to increase their ability in order to maximize force which
is essential for better performance in sports environment. Muscular strength act as fundamental
dimension related to muscular fitness. Resistance training helps sport person to increase their
muscular endurance in order to perform better in every situation. Main focus of this training is
creation of utmost muscular strength.
Plyometric Training
Plyometric training according to Plyometric training effects on athletic performance in
youth soccer athletes article form of physical conditioning in which healthy individual has
extensively positive towards improvement in the performance. Plyometric training offers series
of explosive body weight resistance exercise that stretch muscle cycle to improve ability of
person in terms of rapidity, strength and power. In addition, this training also helps in measuring
performance in terms of field sports, water sports and so on. This training mainly focus on sprint
times related to distance, explores maximum muscular strength and prevention from injuries by
lowering down ground reaction forces (Bedoya, Miltenberger & Lopez, 2015). It offers actually
a modification in the daily routine of exercise which is identified as key element for increasing
performance. Plyometric training program brings enhancement in jump height, sprint and
quickness performance related to team players. This training program has also the ability of
enhancing a wide variety of sporty performance in young adults’ players. In addition, it has been
explored that exercise on non-rigid surface is very helpful in increasing jumping, running and
traditional performance (Stojanović, Ristić, McMaster & Milanović, 2017). Plyometric exercise,
bilateral and unilateral jumps when combined together offers very significant benefits in
improving performance of sports person in terms of using single plyometric drills. This training

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has very strong impact on jumping and running but there are some issues which has not yet
resolved related to the performance of person. Therefore, it is always advisable to design a well-
designed training modality in order to enhance jumping and running performance in terms of
sports environment.
SAQ Training
SAQ training program as per Effect of ladder drill and SAQ training on speed and agility
among sports club badminton players article is also known as speed, agility and quickness
training which is mainly connected with sports and physical activities. This method of training is
considered of great value in terms of playing with basketball, ski trip as well as workout which
involves recreational sports (Chandrakumar & Ramesh, 2015). It focus on pushing person
towards exercise on regular base by enjoying small activities such as walking with dog or
playing with small children. Fitness professionals are very much interested in activities on daily
base such as running on treadmills, pedal bikes and so on. These traditional exercises are linked
with cardiorespiratory work which operates on repetitive motions in the form of frontal or
transverse plane motions. Sport person body is in need of stability in every plane of motion.
Professional sports players are in need of integrating their movements in various speed along
with body position related to training plan in the form of SQA training. SAQ training includes
elements which are defined as fast movement of body, ability of body to accelerate or decelerate
with quick direction change (Kaur, 2018). While quickness, may be the ability which is actually
outcome of reaction and body changing position along with maximum force. This training is
very essential in offering better responsive time to a body in order to understand environment
quickly. In this training, a person is assessed on the base of kinetic chain assessment along with
PAR-Q. In addition, KCA helps in playing a very effective role in the design performance of the

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program. This training actually offers an opportunity to recognize possible suggestion which
involves all components which are connected with training program (Scofield & Kardouni,
2015). In addition, these elements are linked with some of general activities such as warm-up,
flexibility, strength and cool down. This program will not only include fundamentals of
corrective exercises but will also include strategies which are very much linked with experienced
exercises. One of the main coincide pattern in SQA training program is that they combine both
information as well as outcome of movements in combined form in order to improve
performance of the person.
Conclusion
For sports person training plays one of the major roles in their success in the form of
performance. Training is actually a situation in which person is made to go through various
different situation and process which are essential for building their muscle strength, speed and
quick response. These elements are very essential for sports person in order to improve their
performance and maintain prevention from injury. These training develop body of person in such
a way that their body recover time gets reduced.

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References
Bedoya, A. A., Miltenberger, M. R., & Lopez, R. M. (2015). Plyometric training effects on
athletic performance in youth soccer athletes: a systematic review. The Journal of
Strength & Conditioning Research, 29(8), 2351-2360.
Chandrakumar, N., & Ramesh, C. (2015). Effect of ladder drill and SAQ training on speed and
agility among sports club badminton players. International Journal of Applied
Research, 1(12), 527-529.
Colquhoun, R. J., Gai, C. M., Aguilar, D., Bove, D., Dolan, J., Vargas, A., ... & Campbell, B. I.
(2018). Training volume, not frequency, indicative of maximal strength adaptations to
resistance training. The Journal of Strength & Conditioning Research, 32(5), 1207-1213.
Evans, M., Cogan, K. E., & Egan, B. (2017). Metabolism of ketone bodies during exercise and
training: physiological basis for exogenous supplementation. The Journal of
physiology, 595(9), 2857-2871.
Faigenbaum, A. D., Lloyd, R. S., MacDonald, J., & Myer, G. D. (2016). Citius, Altius, Fortius:
beneficial effects of resistance training for young athletes: narrative review. British
Journal of Sports Medicine, 50(1), 3-7.
Hammami, R., Granacher, U., Makhlouf, I., Behm, D. G., & Chaouachi, A. (2016). Sequencing
effects of balance and plyometric training on physical performance in youth soccer
athletes. The Journal of Strength & Conditioning Research, 30(12), 3278-3289.
Junior, R. M., Berton, R., de Souza, T. M. F., Chacon-Mikahil, M. P. T., & Cavaglieri, C. R.
(2017). Effect of the flexibility training performed immediately before resistance training
on muscle hypertrophy, maximum strength and flexibility. European journal of applied
physiology, 117(4), 767-774.

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Kaur, A. (2018). Impact of plyometric and SAQ training on physical fitness indices of handball
players. International Journal of Yogic, Human Movement and Sports Sciences, 3(2),
876-879.
Manchado, C., García-Ruiz, J., Cortell-Tormo, J. M., & Tortosa-Martínez, J. (2017). Effect of
core training on male handball players’ throwing velocity. Journal of human
kinetics, 56(1), 177-185.
Mendes, B. (2016). The effects of core training applied to footballers on anaerobic power, speed
and agility performance. The Anthropologist, 23(3), 361-366.
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and
athletes. Nutrition reviews, 76(4), 243-259.
Schiftan, G. S., Ross, L. A., & Hahne, A. J. (2015). The effectiveness of proprioceptive training
in preventing ankle sprains in sporting populations: a systematic review and meta-
analysis. Journal of science and medicine in sport, 18(3), 238-244.
Scofield, D. E., & Kardouni, J. R. (2015). The tactical athlete: a product of 21st century strength
and conditioning. Strength & Conditioning Journal, 37(4), 2-7.
Škarabot, J., Beardsley, C., & Štirn, I. (2015). Comparing the effects of self‐myofascial release
with static stretching on ankle range‐of‐motion in adolescent athletes. International
journal of sports physical therapy, 10(2), 203.
Stojanović, E., Ristić, V., McMaster, D. T., & Milanović, Z. (2017). Effect of plyometric
training on vertical jump performance in female athletes: a systematic review and meta-
analysis. Sports Medicine, 47(5), 975-986.
Strasser, B., Geiger, D., Schauer, M., Gostner, J. M., Gatterer, H., Burtscher, M., & Fuchs, D.
(2016). Probiotic supplements beneficially affect tryptophan–kynurenine metabolism and

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reduce the incidence of upper respiratory tract infections in trained athletes: a
randomized, double-blinded, placebo-controlled trial. Nutrients, 8(11), 752.