Informed Training Exercises Enhance Sporting Performance - Essay Sample

Introduction

Sporting is a general term for a wide range of gaming activities that are tailored to enhance physical fitness and recreational pleasure. Owing to the intense competition during the sporting games, there is a dire need for informed exercises to develop functional strength by simply making use of the appropriate training positions and mechanisms to help in developing the body to respond well and sustain fitness for the game. These provisions for informed training exercises spring from the essence of making use of known procedures to enhance the attainment of the targeted outcomes. Movements prolifically contribute to physical fitness when properly employed through the players' training programs to nurture their ability to compete effectively.

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Three Selected Sporting Movements

The Hinge Movement

The Hinge Movement is aimed to foster a strong posterior chain that is imperative for improving the functionality and performance in sports. The movement aims to make back muscles stronger, including the hamstrings, the glutes, and the large muscles that are located in the back. Notably, when these muscles are stronger, players with a wide range of specialties tend to play the various games competitively (Woods, McKeown, Keogh, & Robertson, 2018). Practically, exercises such as snatches and deadlifts significantly enable a posterior chain and help the players to better master the hip hinge movement.

According to Silva, Amaro, Marinho, Amado, and Morouco (2017), kettlebell swings also encompass hinging at the hip region and must be done correctly to enhance the targeted outcomes. A common problem with the hinge movement is that a significant assortment of players often wrongly approach the kettlebell swings. Such that, in lieu of hinging at the hips, kettlebell swings are normally altered leading to a hybridized, and dynamically squatting movement (Silva et al., 2017). Falatic and colleagues (2015) infer that the right procedure for the kettlebell swings is to ensure the body is bent at the hips and not around the knee area. The frequent practices enable the mastery of the movement. Also, a mastery of glute bridges assures the fostering of the hinge movement to build stronger glutes (Woods et al., 2018).

Twisting Movements

The bodies of players in many games are often twisted when gaming and in daily life activities. Examples include twisting sideways to pick fallen objects or rotating in a chair to view whatever is placed behind. According to Contreras, the Glute Guy, thoracic, and hip mobility as well as the rotational core stability, are relevant for volatile rotational exercises (2013). When the areas are strengthened, there is a need for movements that require spinal rotation.

Notably, the twisting movement must focus the rotation to the thoracic spine and not the lumbar spine. Geremia, Iskiewicz, Marschner, Lehnen, and Lehnen (2015) suggest improved hip mobility before the spine rotation exercise so that players are less likely to compensate for the limited hip motion by extensively twisting the spine. It is essential to curbing back injuries (Geremia et al., 2015). Some of the exercises for sports that involve twisting movements are Russian twists, rotational lunges whilst a sandbag is sustainably held, rotational wood chops, and the medicine ball twists and throws (Falatic et al., 2015).

Squatting

Squatting is key to all lower body exercises, and all functional training programs rely on this movement. Squatting is also a part of life due to the need to take part in activities such as picking up heavy objects without necessarily hurting the back (Fujita et al., 2016). Mastery of the squat movement, as well as the development of the leg and core strengths to doing it correctly, helps in curbing injuries.

Squats are also key to the development of glute strength, which is important for many types of sporting games and enabling an equilibrium in the activity of the quadriceps (Fujita et al., 2016). Such that, strong glutes imply that the quadriceps bear more burden while jumping or running. Key to note, the mastery of the squatting movement can be enhanced through the form of a standardized, back squat. Getting the form correctly when it comes to unweighted back squatting is key to the movements prior to advancing to weighted squats and other types such as the goblet squat (Fujita et al., 2016). Notably, squatting deeply is necessary for activating the hamstrings and glutes.

References

Contreras, B. (2013). Bodyweight strength training anatomy. Human Kinetics. Retrieved from: https://books.google.com/books?hl=en&lr=&id=5Qt5AAAAQBAJ&oi=fnd&pg=PR1&dq=Bret+Contreras,+the+Glute+Guy,+thoracic+and+hip+mobility&ots=lFsyjv9sUO&sig=N2duabSp3m2-Odjl4QvrM6nsNPc

Falatic, J. A., Plato, P. A., Holder, C., Finch, D., Han, K., & Cisar, C. J. (2015). Effects of kettlebell training on aerobic capacity. The Journal of Strength & Conditioning Research, 29(7), 1943-1947. Retrieved from: https://www.researchgate.net/profile/KyungMo_Han/publication/273176106_Effects_of_Kettlebell_Training_on_Aerobic_Capacity/links/59b2bb350f7e9b37434ea25e/Effects-of-Kettlebell-Training-on-Aerobic-Capacity.pdf

Fujita, E., Takeshima, N., Kato, Y., Koizumi, D., Narita, M., Nakamoto, H., & Rogers, M. E. (2016). Effects of body-weight squat training on muscular size, strength, and balance ability in physically frail older adults. International Journal of Sport and Health Science, 201504. Retrieved from: https://www.jstage.jst.go.jp/article/ijshs/advpub/0/advpub_201504/_pdf

Geremia, J. M., Iskiewicz, M. M., Marschner, R. A., Lehnen, T. E., & Lehnen, A. M. (2015). Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age, 37(6), 119. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5005875/

Silva, R., Amaro, N., Marinho, D., Amado, S., & Morouco, P. (2017). Kinematic analysis of kettlebell swing in different surfaces-comparison between stable and unstable surfaces. ISBS Proceedings Archive, 35(1), 187. Retrieved from: http://commons.nmu.edu/cgi/viewcontent.cgi?article=1200&context=isbs

Woods, C. T., McKeown, I., Keogh, J., & Robertson, S. (2018). The association between fundamental athletic movements and physical fitness in elite junior Australian footballers. Journal of sports sciences, 36(4), 445-450. Retrieved from: http://vuir.vu.edu.au/34981/1/Manuscript%20%28with%20full%20author%20details%29_prelim.pdf