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Conditioning for Athletes
Jaylyn T. Jenkins
Sport and Medical Sciences Academy
November 1, 2015

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Conditioning is essential to athletes for many reasons. Conditioning helps athletes better
themselves in sports. In some ways an athlete might condition is by working on their agility, and
for others it might be by working on their strength, and by increasing their speed. Conditioning
means enhance something, which in this case it means to enhance an ability.
Agility is great for athletes, because agility helps an athlete in many ways such as speed,
endurance, and form. “Agility requires rapid force development, and high power output as well
as the ability to efficiently utilize the shortening cycle in ballistic movements”. This in which is
saying that with agility the athlete is doing the exercise as quick as possible while staying in
control. Also “basic methodology of agility training implies the learning of basic walking
techniques, running techniques, change of direction, jumps, and landings”. “These are basic
learning structures which are of vital importance for successful participation in any sport”.
There is more than one way to work on agility. One way to work on agility is through
form stretches. In this form of agility the athletes is stretching in the same motion as if they were
actually running such as, butt kicks( the athlete will be walking at a fast paste while the back foot
goes as far up to the rare as possible , having the knee pointing to the ground , high knees( the
athlete is walking, but is bringing the front leg up as far to the chest as possible with the opposite
arm in a 90 degrees angle which will make the triceps parallel to the ground, and the hand near
the side of the face). This type of agility will better the athletes form while running, causing the
athlete to go faster.
Agility can help an athlete in multiple ways such as form, and speed as spoken about in
the previous paragraph. An athlete working on their agility might take out an agility ladder.

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which looks like a flat ladder with only one leg that the athlete lays on the ground. Drills done on
this ladder will help the athlete increase their speed, and to enhance their cuts. This form of
agility is usually done by an athlete who does sports such as: football, basketball, and soccer. In
the second paragraph it mentioned jumps, and landing. What this means is that an athlete will
work on their jumps such as standing long jump. The athlete will stand normally, and jump as far
as possible using the proper technique. (Lean slightly forward, squatting down, and pushing of
forward bringing both arms up which will shift the body weight forward). Then when landing the
athlete will bring their legs forward and land with legs side by side without falling. Vertical
jumps the athlete will stand still squat down and jump as high as possible. Athletes that will most
likely do these types of drills are football players, and basketball players.
Agility is important when an athlete is conditioning, because it works on so many other
things also such as their jumps, landing, speed, cuts, and form. No matter what sport an athlete
play they should use, and work on their agility. The only way for an athlete to truly get better
will be trying each agility exercise, and trying it for them, because not every athlete enjoys doing
the same agility exercises which is the reason why there are so many exercises that work on the
same thing so athletes can decide which type of exercise will be best for them.
During conditioning an athlete also should work on their strength. The reason for this is
because strength can help increase a person’s speed, enhance a person’s performance on, and off
the field. Sports like football strength are very essential to the players, and in order for them to
heighten their strength they will also need to eat the appropriate foods. They will also have to eat
the right proportion of food and beverage.

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These muscles are even important in getting stronger such as in an athlete’s bench max
when the athlete does the highest weight they can possibly do. In this exercise most people
believe that the muscle that the athlete is using is just their chest which is wrong. In fact when
benching the athlete uses pectorals (chest), deltoids (shoulders), and triceps. In order to gain
more muscle it is best to use free weights other than machines. The reason for this is that a
machine controls everything so the athlete will not be really be using the whole muscle which is
great for coming off of an injury, but not as much in cases of getting stronger. Free weight forces
the athlete to use the entire muscle, because they have to make sure they have control (balance).
The athlete should still use the machines because they can improve the athletes muscle
endurance (the mount of times the athlete is able to do a certain weight).
In order to get stronger the athletes also must be eating properly as long with the amount
of food. The amount of food an athlete is supposed to eat depends on; how many times they work
out (once a day, once a week, 0nce a month) how long they work out, and how hard do they
work out. In cases of a football player which works out all the time they should not eat a full
meal after each time they work out. The food an athlete should eat is everything except unhealthy
foods such as fast food, and candy. If a the athlete eats to much unhealthy foods especially when
working out it can stunt their growth not allowing them to reach their maximum height which is
horrible for an athlete especially if they play the following sports: football, basketball, rugby,
tennis, and volleyball etc. The reason for this is because coaches in these sports are looking for
mainly tall players.
Strength can do many things for an athlete, and one of those things is improving an
athlete’s speed. In order to increase your speed, power, height when a person jump, they would
have to do power performance/ exercises. Power performance’s is when the athlete does the

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same exercise (any), but with more explosiveness (the athlete stays in control while doing the
exercise with as much strength as possible. This is more relaxed than the regular exercise).
“Power performance is highly dependent on the energy system, which requires 4min. for
replenishment after an intense exercise set. This means that power exercise also help the athletes
stamina. Some major muscles the athletes should focus on in order to bring their speed up is;
quads (front of the thighs), hamstring (back of the thighs) abdomen (abs), and deltoids
(shoulder).
In order to get stronger the athletes also must be eating properly as long with the amount
of food. The amount of food an athlete is supposed to eat depends on; how many times they work
out (once a day, once a week, 0nce a month) how long they work out, and how hard do they
work out. In cases of a football player which works out all the time they should not eat a full
meal after each time they work out. The food an athlete should eat is everything except unhealthy
foods such as fast food, and candy. If a the athlete eats to much unhealthy foods especially when
working out it can stunt their growth not allowing them to reach their maximum height which is
horrible for an athlete especially if they play the following sports: football, basketball, rugby,
tennis, and volleyball etc. The reason for this is because coaches in these sports are looking for
mainly tall players.
Strength is an important especially for working out. When working out an athlete will not
be able to go their full potential in a sport without some type of strength. There is no sport in
America that does not require strength. Even golf requires some type of strength, because the
golfer will need enough strength in his deltoid in order to bring the golf club back, and to hit the
ball with the appropriate amount of force. Track is also another sport that looks like the athlete
does not need strength, but they still do. The runner needs strength in their upper, lower muscles

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in order to move their body at a fast paste. What this is saying is that working out in the weight
room to improve a person’s strength I very important for an the athlete to reach their full
potential in a sport as well as eating appropriately before (fruits) during(water, or healthy protein
shakes, and healthy energy drinks) and after (healthy meal).
One of the most important things is to work on when conditioning is the athlete’s speed.
Speed is key component in every sport especially in football. The one of the main things that
coaches look at when scouting is the athletes speed. One of the reasons for this is that because
not everyone is fast and being fast allows an athlete to score more usually. Coaches do not just
use speed for scoring, they also use it to prevent their opponent from scoring. Speed is also a
major component when it comes to working out (in all areas).
Speed when working out is very essential to an athlete. The reason for this is, because
when doing a work out with quickness, it improves the athlete’s performance on the field by
allowing them to do everything they naturally do, but just quicker. There is in fact a lot of ways
for an athlete to improve their speed. Almost anything can improve an athletes speed, it just
depends on what they are trying to get quicker at doing such as, running, blocking (for football),
or just being able to change directions faster (cutting/juking). All they have to do is find out what
they are trying to do quicker and, the way that best fits them. In some cases there are not much to
do to improve the quickness of doing something other than just practicing it over and over.
If the athlete is looking to get faster as in cutting their 40 yard dash time, there is plenty
of ways they can choose in order to do that. Using an agility ladder is one of the most popular
ways in to become faster. As said earlier the athlete can do whatever drill they want on hit as
long as they do it quick and under control. If the athlete just does the drill quick without no

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control they will not be bettering themselves only wasting time. The best way to start off with a
speed ladder is doing the drill slow than faster each time. This will allow the athlete to be able to
enhance the performance when playing.
Another way for an athlete to increase their speed I from working out as said earlier. This
way is the way some athletes prefer because, once they done, and actually run they can feel how
fast they became. When working out to increase an athlete’s speed it is essential to work out the
lower body as well as the top. The reason for this is because when running most of the power
when the athlete is running comes from their legs, not saying that the top part of the body is not
important because it is. The reason for including this is because not many athletes workout their
legs because they do not like the exercises that they should do which is part of the reason for
them not being able to get faster.
Another way to get faster of course is through running. When running it is essential that
the athletes is running properly, because that can be the possible reason that they are not able to
reach their maximum speed. In order for an athlete to know if they are running properly they
should ask an track coach, and compare their running techniques to professionals in their sport.
When the athlete compares their running techniques to other it is important for them not to just
target on or a group of athlete, but all. The reason for this is because if the athlete is just looking
at one person that person can also be running improper, that’s why asking a running coach is the
best way.
There is plenty of things to do when working on speed. There is a wide verity of different
types of speeds exercises that an athlete can do. Speed is best of improving with their coach,

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because it is most likely that their coach know some exercises for them to do. Also the coach
know what the athlete should improve on and which areas do they need to improve.

In many cases not everything or exercise will help the athlete. The reason for this is
because each sport requires different type of training. This of course limits which exercise is
available to the athlete, for instance a football play will not have to practice moving, and
throwing punches like if he was a boxer. This would not be helping the athlete because he/she
will not be able to use this technique when playing. Every sport has a specific training even
sports that seems like they have the same training such as, football, soccer, and basketball. These
sport in fact do not have the same training, but is similar to each.
Football has a wide verity of training techniques and exercise. In football it is important
to make sure the athlete is in the weight room, because the weight room makes a big difference
when it comes to football. In football there is a saying which is practically true which says “the
weight room effects what you do on the field.” What this quote means is that as longs as the
athlete is working hard in the weight room it will show when they are playing on the field. In
football being in the weight room is key, but the athlete still should get out of the weight room,
and practice on things such as their position, agility, and speed. The athlete should even the
amount of time they is in the weight room with the time they are training outside the weight
room.
In soccer it is essential for an athlete to make sure they have high stamina. The reason for
this is because with soccer there is a lot of running on a field more spacious than a football field.

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Unlike football the players play offence and defense without enough time to have a break in
between. In soccer it is important for the athlete to focus on exercises that help them with speed,
agility, and strength in their legs. This is not saying for the athlete to only do leg workout, it
means to focus on work outs mainly for the lower body such as the abdomen and lower. This will
allow the athlete to pass the ball faster, and score faster as well. The athlete should still do upper
body workout which will also help the athlete with their speed.
Talking about speed basketball is another sport that requires an athlete to have speed. In
basketball the athlete will have to be very careful with their speed as well. Just like soccer the
athlete will be playing offence and defense. The only difference is that it is on a much smaller
space which causes the athlete to be able to switch directions quickly. Knowing this an athlete
training for this sport must get their muscle use to switching directions at a much higher rate. If
the athlete do not practice this it is very likely for the athlete to get injured, and injuries that are
caused from a rapid change of directions or likely to put the athlete out for a good period of time.
Athletes that are training for basketball should not work on their arms or chest during the season
because this will mess up the athlete when they are taking their shot. The way this will mess
them up is that the athlete will put as much pressure as they use to putting in, order to make the
shot but this time will most likely miss because they have gotten stronger and required more
force than necessary.
In general every sport has their own way to train and prepare for it. The best way for an
athlete to train for an sport is through asking a coach that coaches that sport, and searching it up
on the internet. Many sports require similar things such as stamina, agility, and strength so if an
athlete is nit sur about what to do they can also work on those three things which should get them
in some type of shape for the sport of their choice.

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In conclusion conditioning for an athlete is very essential. Without conditioning an
athlete will not be prepared to play any sport they wanted to. Conditioning is need especially if
the athlete is trying to become the best that they can be. Conditioning requires everything that
was discussed in this article and more. When working on conditioning it is important to
remember to work on agility, speed and strength. These things are some of the most essential
aspects of conditioning.

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