Running a practice in sports can be a tough task. Trying to delegate a plan that has time constraints being the toughest.
Many sports have details that require attention. It is important to find a good balance on how to incorporate and maximize practice efficiency.
Coaches must work to incorporate all relative components within their respective sport. It is important to recognize and apply concepts, such as the hierarchy of movement, speed reserve paradigm, and energy system development. It is equally important to know how to incorporate these processes into practice development.
For example, learning how to move better correlates with better fielding mechanics in baseball.
A good practice plan implements the finer details within the hierarchy of human movement to achieve in-game results. When working with speed, each sport has different needs. Conserving energy for cyclists or sprint work for baseball players. These athletes have to be trained in different ways.
Acceleration, top-end speeds, and how we have to conserve speed to save for a last-minute kick to get you through a finish line all can all be enhanced and individualized for any sport.
This is directly reflected on the energy systems of the body. The ATP/CP or Alactic system is used first with high-intensity max effort bursts of energy, lasting up to 10 seconds. Power athletes benefit most from this system. Some examples include a baseball swing, powerlifting in the weight room, throwing a shot or discus, rebounding a basketball, and short sprints.
The Anaerobic Lactic Acid System turns on when the body demands medium to higher intensity, lasting 10–60 seconds. This occurs more often in sports such as a 400-meter race and longer sprints for court and field athletes.
The Aerobic or Oxidative System is the most efficient system the body uses to produce energy. This pathway also produces the most energy. The aerobic system fuels activity during low to medium intensity for more than three minutes, lasting for hours.
Long-distance athletes rely heavily on this system for energy production. Some examples of athletes using the aerobic system for energy include those competing in triathlons, cross country competitions, and long-distance swimming and cycling.
In order to get the most out of your practices, incorporating the hierarchy of movement, speed reserve paradigm, and energy systems within the practice structure makes the athlete practice with efficiency.