Tailored Functional Strength Training for Sports Enthusiasts

In the bustling city-state of Singapore, many busy individuals find temporary respite from life’s busyness through a series of physical activities. For passionate athletes, on the other hand, sports embody a way of life. Their unwavering commitment is evident through early morning practices, late-night training, and countless hours dedicated to skill refinement. However, consistent physical strength is required for sportspersons to train effectively. In this regard, functional strength training comes in handy, enabling them to participate in these activities safely. In this article, we will explore more about the role of functional exercises and how they contribute to better performance.

Why Functional Strength Training Matters?

Functional strength training is a selection of exercises that prioritises improving the body’s ability to perform real-life activities and movements. Unlike traditional strength training, which sometimes focuses on isolating specific muscles, functional strength training targets multiple muscle groups to enhance overall strength, flexibility, balance, and coordination. When it comes to sports, it gives athletes a competitive edge by concentrating on working the muscles specific to each sport, ensuring a pain-free experience and reducing the risk of injuries.

Learn more: How Functional Training can Help Prevent Injuries?

Tailoring Training for Basketball and Football 

In the realm of sports, basketball and football are well-loved games due to their dynamic pace. However, excelling in these sports require powerful jumps and sprints supported by a robust lower body strength; stability to navigate swift direction changes; and endurance for prolonged play. 

Hence, it becomes crucial for athletes to improve their skills to meet the demands of these physically taxing sports. Elevating football and basketball skills call for more than just on-field practise; it also requires a specialised training regimen focused on functional movement. Here is a sample functional strength training workout created specifically for footballers and basketball players that helps with honing their lower body strength, stability and endurance.

1. Woodchop Progression

Begin with a split stance, then advance to a single-leg stance for enhanced balance and control.

2. Bulgarian Split Squats

Progress to up/down hops and then left/right hops, refining explosive strength and stability.

To maximise the benefits of their training, players should establish a strategic practice schedule. Given that weekend games often take place on Saturdays, it’s advisable to arrange functional strength training sessions on Tuesdays and Thursdays. This ensures ample repetitions for adaptation and strength building, all while allowing crucial recovery time.

Enhancing the Routine for Peak Performance

To further optimise functional strength training, it is highly recommended that athletes incorporate the following activities into their regimen:

1. Warm-Up Exercises

Activate key muscle groups with mobility exercises. The aim is to enhance coordination and prepare the body for the challenges ahead.

2. Core Strengthening

Strengthening the core is essential for enhancing stability, which can pave the way for powerful performances on the field or court.

3. Agility and Footwork Drills

Integrate cone drills and lateral movements to sharpen agility and responsiveness. The key is to be capable of swiftly changing directions and reacting to opponents’ moves.

Let functional strength training lead you to victory as you step into the field. Tailoring your training to match the sport’s demands minimises the risk of injuries and propels your performance to new heights. 

Based in Singapore, Retrofit serves as your dedicated fitness service provider. With our commitment to the motto “move better to live better,” we offer a diverse range of safe and efficient fitness programmes aimed at promoting your overall wellness and mobility. 

Get in touch with us today to find out how we can help.