The Greek physician Galen (AD 129 – 210) is generally accepted to be the originator of sports specific training. Whilst he was chief physician to the Gladiators, Galen devised training drills to replicate movements from the arena, as seen in the 1960 film Spartacus. Galen’s gladiator drills are also referred to as functional training, that is, exercises consisting of movements that are specific to a particular sport.

With practice we may get better at performing these exercises but to date there is no conclusive evidence that this makes any difference to your sporting performance or normal everyday function of the muscles specifically targeted.



Shortly after I was awarded my 1st dan (black belt) in karate, I attended a course given by Master Kanazawa, one of the world’s senior instructors from Japan. Following the event I was surprised to suddenly find myself standing next to him at the vending machine. Not wishing to miss out on the opportunity to talk to one of the most respected practitioners of karate in the world, I quickly formed a question in my mind. I asked the great man if he could recommend exercises that would help improve my karate.

In typical Japanese fashion he paused for a moment, and then with an expression of sympathy for a westerner completely missing the point, uttered one word - karate.

I thanked him for his advice and kicked myself for asking such a stupid question, however, it was some time before I began to appreciate his answer. What was I thinking. Of course to improve my karate I just had to ensure the quality of my karate training!


In professional sport a large percentage of training is taken up by exercise in the belief it will develop strength, co-ordination and agility, but if these exercises are considered necessary for a given sport, why doesn’t the athlete develop these skills by actually participating in their sport? If an athlete lacks the strength or agility considered essential for their game then either the perceived requirements are wrong (and this happens time and time again) and the exercises are a waste of time or the athlete is not performing their sport in a manner considered to be right. If the latter is the case then how can an athlete whose movement may be at fault be expected to be suddenly capable of performing the sports specific training exercises correctly? If they do learn to perform the exercises ‘correctly’ can these new skills be transferred back to the sporting arena?

When Does An Exercise Become
Sports Specific Training?

Sports scientist Dr Michael Yessis states that sports specific training must fulfill one or more of the following criteria:-

  The exercise must duplicate the exact movement witnessed
  in a certain segment of the sports skill.

  The exercise must involve the same type of muscular contraction
  as used in the skill execution.

  The special exercise must have the same range of motion as in
   the skill action.

So perhaps the best sport specific exercise program, by definition, is …. playing your sport? The focus of your training should be on the quality of your movement. To do this you need to develop your level of self-awareness and observational skills of yourself in action.


Whats the alternative to sports specific training?
I believe that playing your sport or participating in your chosen activity well will give you all the benefits you are looking for. Time is a valuable commodity so you will want to use it wisely. Are you spending more time doing sports specific training than actually playing your sport? Is it giving you results? How would you know?

What makes being in The Zone so special?
Once you have experienced the joy of performing in The Zone you just have to get back. But can we train to make performing in The Zone more often?

Sports Injury and rehabilitation
Regardless of how much sports specific training athletes do they still get injured. Is there something we are missing?

	Web www.fitness-programs-for-life.com