Did you know that the average athlete trains 15 hours per week? With this many hours, no wonder these humans can do supernatural things during performances.

When training, athletes take into consideration what their sports demand from their bodies, and they create a sports conditioning program that will lead to improved performance.

The blend of weight training, cardio, endurance training, and flexibility is what constitutes proper training, and is what we call sports conditioning.

Staying healthy, through recovery after workouts and injury preventive measures, is also key in sports conditioning.

So, whether you’re in season or off-season, get ready to take your training to a whole new level!

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What Is Conditioning In Sports?

Training The Body

When I talk about what is conditioning in sports, I’m referring to a systematic, planned approach to training that enhances athletic performance.

In a very simple way, I like to define it as the conditions (conditioning) you put yourself in while training to play better.

It’s the blend of endurance, strength, speed, agility, and mentality that makes an athletic performance better.

When each point is improved, the athletes perform better. There are many strategies to improve your attributes.

What a person who follows a good conditioning program has over someone who doesn’t includes:

• More athletic

• Stronger

• Smarter

• Performs better….for longer

• Less likely to get injured

• Less likely to become nervous or shy away

When training, athletes aim to enhance each point to better play their sports. Of course, they put themselves in great conditions to do so: good nutrition and a great recovery system!

If you’re trying to design a training program, or if you’re looking for one, try to include all these points to increase results:

Endurance

Endurance is the ability to sustain physical activity over extended periods.

As we know, our muscles work during movement, and they get tired. We get tired in the muscles and our heart (cardio).

There are two ways to look at endurance: Cardio or Muscles! In scientific terms, it’s training the aerobic system (with oxygen) or the anaerobic system (without oxygen).

Aerobic training is related to any cardiovascular (conditioning) exercise. It’s the slow and controlled cardio that we all love.

Anaerobic training, on the other hand, is when your body breaks down the glucose (stored energy you get from carbs) without using oxygen. So, anaerobic training is the short and intense exercises that your muscles go through.

Both types of training are what make your endurance. When training, try not only to last longer but to do these hard and intense movements over a repeated amount of time.

Strength

Strength is a very important component of sports conditioning. I’d like to think of it as the foundation for your body’s ability to perform.

When working out with weight training, you are not only making your muscles stronger, but you are allowing them to move more safely, generate more power, become more stable, and even move faster.

Strength conditioning can be worked by

• Weightlifting: Slow and controlled movements (Barbell Squats)
• Plyometrics: Sudden, explosive movements (Box Jumps)
• Isometric exercises: Holding a position to enhance isometric strength (Plank)

In sports, strength enables athletes to

• Jump higher

• Sprint faster

• Throw farther

• Hit harder

It’s not just about muscle size; it’s about the functional ability to perform movements with vigor and precision, having the power to execute these movements.

For example, if you do squats, you will see the difference on the field. Your quads will be able to generate more power (jumps, accelerations), shift and stop (change of directions or sudden stop), and even last longer.

Speed

We all know what speed is, and we all wish to become faster.

Speed training involves sprinting drills, explosive lower body exercises, and having a good technique to minimize resistance and maximize forward momentum.

In other words, your form has a great impact on your speed. In running, things like swinging of arms and good posture need to be practiced to run faster.

Overall, the mix of fast-twitch muscle fiber and your mind-to-muscle connection makes you a faster athlete.

Agility

Agility is the athlete’s ability to change direction rapidly and accurately without losing speed, balance, or body control.

It’s the fast footwork of a boxer, the sharp cuts of a wide receiver, and the quick pivots of a basketball guard.

Agility training emphasizes coordination, body positioning, and reflexive responses, often through cone drills, ladder runs, and sport-specific defensive maneuvers.

Mental Resilience: The Champion’s Mindset

A condition often overlooked is the mental game. When training, we gain experience and confidence.

Mentality can be trained with meditation, adopting a positive mindset, staying in healthy environments, and not being afraid of reaching out.

The simple fact that we repeatedly do the same drills over and over again acts like insurance, the kind of insurance that makes us more relaxed during performance.

It’s much easier to step on a pitch, on a court, on a rink, or anywhere, knowing that we came prepared for this.

Why Are Sports Conditioning Programs Important?

For athletes, training their conditioning around their sports increases their athletic abilities and ensures their performance reaches new levels.

When most athletes say ”talent is nothing without hard work”, they are referring to their training programs which are centered around sports conditioning that made them better overtime.

Here is a list of why a sports conditioning program is important:

• Injury Prevention

• Peak Performance

• Efficiency and Economy of Movement (economy means no unnecessary movements)

• Mental Toughness

Sports-Specific Conditioning

Let’s explore how conditioning applies uniquely to different sports. From the pitch to the court, each sport demands a distinct set of conditioning regimens.

Soccer: Stamina Meets Strategy

In soccer, conditioning emphasizes endurance and agility. Players often cover up to 10 km in a match, making stamina non-negotiable.

When designing a conditioning program for soccer, it’s important to focus on the lower body. Things like power, explosiveness, balance, and agility are crucial for soccer. So, pile up your leg days!

Soccer also requires LOTS of core training. All of your power comes from your core. Every movement you do is generated from the core. Also, in soccer, these challenges and shoulder-to-shoulder fights are mostly core-generated as well, contrary to belief.

How to Get Better at Soccer (19 Secrets Nobody Told You Before)

Football: Power and Explosiveness

Football athletes require a blend of strength and speed, and they must all have strong legs and upper body.

You never know when a tackle might come…

If you are consulting sports conditioning personal trainers, then it’s important to tell them about your position. A quarterback does not need the same power generation as a linebacker.

A linebacker’s conditioning, for example, focuses on short bursts of explosive power to tackle opponents, while a quarterback needs a strong core and shoulder to throw better.

Basketball: High-Flying Agility

I cannot think of a team sport that requires as much vertical jumping as Basketball.

Basketball players benefit from agility-focused conditioning, enabling them to execute quick directional changes and continuous jumps. Strength training for the upper body and core could also be crucial.

Balance and stability are also something Basketball players require. This is done for injury prevention since Basketball players’ knees and ankles go through so much trauma in a game.

Finally, stamina is crucial! Don’t be fooled, the court might be small, but these back-and-forth runs are not easy at all.

Hockey: The Ice Advantage

Conditioning for hockey players includes exercises that improve balance and power, essential for maneuvering on the ice and controlling the puck.

Power generation that comes from quads, glutes, hamstring, and calves is something to work on for better skating. I would also add stamina to the mix.

Finally, core and some good upper body strength are essential. When getting checked in hockey, your body needs to be able to absorb the shock to some degree.

Tennis: A Solo Sport’s Conditioning

Tennis players run back and forth and need to work on power generation and acceleration.

Although tennis players do need to run chasing the ball, I wouldn’t say that they require speed, but rather acceleration.

Acceleration is the power generation that lets your body go from 0 to fast. Since tennis is a stop-and-go kind of exercise, they need to work on their acceleration.

Finally, tennis players need to work on their upper body, especially their shoulders/arms for a better swing. The core is also important because a swing requires some rotation.

General Health: Conditioning Beyond the Game

Conditioning isn’t reserved for professional athletes alone. For the average person, it’s about improving general health and fitness levels to support an active lifestyle.

The beauty of a general conditioning program is that you have no guidelines! You can work on whatever you want.

Final Thoughts

So, what is conditioning in sports? Sports conditioning is the training and exercises specifically designed to improve your athletic performance.

It focuses on developing physical attributes such as strength, speed, endurance, agility, and flexibility, tailored to the needs of specific sports.

When combined with the right mindset, sports conditioning programs can give you the edge every time you compete in your sport.

When I started a conditioning training program, my performance started to change for the better. My goal in writing this article is that it does the same for you!

FAQs About Sports Conditioning

1. How often should athletes engage in sports conditioning?

The frequency of sports conditioning varies based on the athlete’s sport, level, and individual needs.

Generally, athletes should engage in physical training 3-5 times a week, ensuring a balance between training and recovery.

2. Is sports conditioning beneficial for non-athletes?

Absolutely. Sports conditioning can improve overall fitness, strength, and endurance, making it beneficial for anyone looking to enhance their physical health and performance in daily activities.

You can look up any sport you enjoy and get tips from trusted sources, or you can register for personal training to get a real sense of the athletic life.

3. Can sports conditioning help in injury prevention?

Yes, a major goal of sports conditioning is injury prevention.

By strengthening muscles, improving flexibility, and enhancing overall fitness, conditioning helps reduce the likelihood of sports-related injuries.

4. What are some common sports conditioning exercises?

Common exercises include strength training (like weightlifting), cardio workouts (such as running or cycling), agility drills (like ladder drills), and flexibility exercises (such as stretching or yoga).

5. Should nutrition be considered a part of sports conditioning?

Yes, nutrition plays a crucial role in sports conditioning. Proper nutrition supports training, aids in recovery, and ensures that the body has the necessary fuel for peak performance.