Beyond sport practice though, there are 7 movement categories that are present in the training of all my speed/power athletes including non-strength athletes. Movement is universal. Along with the premise of CrossFit, you need to be proficient in all domains and not be specialized in any. If you want to become a better athlete that is well rounded then you should incorporate these things into your training protocol !
Sprints
-Sprints are the highest velocity movement you can perform and will have great transfer to any land based sport, because sprinting is ‘sport specific’ to them all. Even aquatic athletes, like swimmers and water polo players, will benefit from sprint based drills to improve their lower body power.
Jumps
-Improved jumping ability both horizontal and vertical will improve sprinting acceleration and explosive lower body power across the board, plus it is simple to teach to athletes. Jumping is also of great benefit as it will teach the athlete not just to produce force, but the landing phase will also help them learn how to properly absorb forces.Jumps though can run a wide gamut from extensive low amplitude hops to depth jumps from a 1m box.
Throws
-Throws of any form, whether you’re throwing a medicine ball, shot put, keg, pud or any other weighted object is a great way to develop total body explosive power and coordination in multiple directions. There is no deceleration phase in a throw as the implement will accelerate out of your hands, making it a much more true explosive movement than DE lifting or weightlifting movement alternatives. Throws are also simple to learn, can be done in multiple planes of motion and by utilizing different weight implements, can attack different parts of the force-velocity curve. The bigger variable to manipulate with throws for athletes of different levels and at different phases of the training is the weight of the implement being thrown, but some more complex variations such as jumps + throws should be reserved for more advanced athletes.
Squats
-When you think of squats, you more than likely thinking a front or back squat. The type of squat will depend on the athlete that is training. You might have to alter the movement pattern to get a more effective squat progression such as a box squat or goblet squat. You should choose exercises for athletes based upon 3 factors, can the athlete do them safely and with good technique, can the athlete produce some good output on the movement meaning they can move some weight and does it fit within the context of the athlete’s plan at that point.
Upper body Push
-Pressing strength in the upper body is going to help athletes improve pushing/punching strength in their sport, add muscle mass and perhaps most importantly, help protect them from injuries in the shoulder girdle.A barbell bench press is a great exercise to develop strength in the chest, shoulders and arms, but for an athlete like a pitcher or quarterback who doesn’t do any direct pushing as part of their sport performance, they may be better served to use a neutral grip bar or dumbbells that allow them to find a more natural/comfortable position to press in.
Hip Extension
-Powerful hip extension through the glutes and hamstrings will help an athlete sprint faster, jump higher, hit harder and a range of other important qualities. The exercises you choose to strengthen the hamstrings, glutes and low back for improved hip extension need to also be chosen appropriately for the athlete’s and their preparedness. The snatch is certainly a powerful exercise to build explosive extension abilities but many athletes will not have the requisite movement abilities or relative strength to perform the movement safely and effectively.
Upper Body Pull
-Everything you do, you must undo inherently sports are internal rotation dominant for the shoulders so whether athletes are pushing, throwing or swimming, they’ve almost always become internal rotation biased in their shoulders and need appropriate volumes of upper back training to restore balance and maintain health.Movement progressions and regressions aren’t quite as significant for upper body pulling movements as they are all fairly remedial and will mostly be progressed or regressed by load.
These 7 simple movement categories are the foundation for nearly all of my athlete’s training and will help you create powerful, well-rounded and healthy athletes. Think critically about what your athletes are ready for within these categories and their results and health will be improved.
References
http://www.jtsstrength.com/articles/2015/09/20/7-things-all-athletes-need-to-do/