What does special sports training include?

Essentially, it is a personalized training system built around the competitive ability requirements of specific sports. The core covers five core directions: special technical polishing, special physical reserves, tactical thinking construction, psychological stress resistance training, and special intelligent cognition. There is no universal fixed list. All content must be dynamically adjusted according to the characteristics of the event, the athlete's personal ability shortcomings, and the goals of the competition stage.

I have met many young athletes who have just joined the team before, and they all thought that special training meant practicing the movements of the event every day. For example, when practicing basketball, they would shoot and compete every day, and when practicing swimming, they would soak in the swimming pool every day. In fact, this is not the case at all. I used to do a phased training program for the youth badminton team of the city team. There was a 14-year-old female singles player who could not fault the high shots and lobs in front of the net. However, her steps became obviously heavy in the second half of the third game and she was always unable to hit the ball in front of the net. During that period, Nearly 40% of her special training is not racket contact, but training on lateral single-leg jumps, multiple sets of intermittent endurance of 30-meter return runs, and core stability training. After two months of training, her winning rate in the third game of the league increased by 30%.

In fact, there are still no completely unified training standards in the industry. Many old-school coaches insist that "specialized sports must be practiced on special venues." For example, when practicing weightlifting, they will hold a barbell, and when practicing table tennis, they will go on stage every day to swing the racket. They feel that the additional functional training is just a show. In the past two years, the weightlifting coach of the provincial team quarreled with the physical fitness teacher, saying that practicing core plank support delayed the training time. Looking at the performance feedback from international competitions in the past few years, the advantages of compound training are indeed becoming more and more obvious, but it is not applicable to all events, such as gymnastics balance beam, synchronized swimming and other technical events that require strict weight control. Too much external strength training will easily increase muscle weight and affect movement flexibility. How to determine this degree depends on the coach's depth of understanding of the event.

If you watch the daily training of a professional football club, you can clearly feel the difference. Special training for forward players will include a lot of small-scale 1V1 confrontations, psychological desensitization training for penalty kicks, and even stress tests dedicated to practicing shooting skills. Someone nearby deliberately shouts interference, which simulates the high-pressure scene of the competition. On the other hand, the special training for goalkeepers is completely different. The landing cushioning technology of the ball, the dynamic visual training of predicting the free throw route, and the special finger and wrist strength training are far different from the content of other positions on the field.

To put it bluntly, special training is more like a "weakness improvement project" tailor-made for athletes. There is no fixed content frame. Some athletes have excellent technical and physical abilities, but they fall off when it comes to the knockout rounds. The focus of his special training during that period is all about psychological adjustment. He deliberately blows the whistle during simulated games and plays recordings of audience noise on the sidelines to create a high-pressure environment closest to the competition. These contents that seem to have nothing to do with the project itself are actually the core part of special training.