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Key Weightlifting Exercises Boost Sport Fitness and SkillsWeightlifting exercises are often thought of things you do just to get stronger. But training with weights does much more for female athletes.
For women, natural limitations for gaining strength, as well a time constraints, mean making the most of training time and effort. To match your weightlifting exercises with the movement qualities of sport skills, consider whole body movements and rhythms that can be simulated with whole body resistive exercises. Programs that include explosive as well as nonexplosive weight training exercises yield the best results in the least amount of time. For sports, free resistive exercises best match the movement demands of sport skills. For example, many sports involve short sprints, quick reactions, rapid changes of direction, and jumping. Volleyball, and basketball, are examples. Exercises that most closely match the movement demands of women's sports skills include Olympic Lifting Variations, such as the Power Clean. If we look at the commonalities between the explosive lifts and the skills in these sports, we find that all are weight bearing, require weight shifts toward the balls of the feet, and have similar lower body multi-joint sequences performed with rapidly foot repositioning. Training with weights in a seated position one joint at a time on multiple machines probably won't hurt, but the return on your training investment time and effort is minimized. To improve the strength component of these explosive exercises, include back squat and other slower-paced weight bearing lifts. Exercises that simulate important joint actions in sport skills and stabilize and strengthen the trunk are essentials for preventing injuries and balancing muscles. The bench press and core strength exercises are examples of both.
Women Throwers on the 2000 USA National Junior Track and Field Team in Montreal, Canada For sports such as skiing that require athletes to hold crouched positions with significant weight shifts and high balance demands, weightlifting exercises might include variations of the squats that require holding positions (i.e., isometric exercises). Remember, training the common elements can improve the transfer of learning and performance between skills if you design the program to match large skill movement qualities. Also see Strength and Conditioning Programs Contact Us
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