Neutral transfer occurs with no connection between past and new skills. Negative transfer occurs when prior learning harms a skill. Positive transfer occurs when prior learning aids a skill. Closed skills should associate with strength training and open skills should associate with sport. ![]() Skills interfere with other similar skills.Develop speed by working on the skills of the sport. These develop best through doing the skill fast itself.Ĭareers have ended when athletes tried to improve speed in the weight room. They ignore that training with heavy weights at any speed best builds up the same fast-twitch muscle fibers responsible for speed too. The qualities of speed, such as storing and releasing elastic energy and using many fibers at once, differ from strength training. You need to strike a balance between fast and slow when lifting heavy. Although developing speed does require fast actions, moving fast with weights is not specific and not safe. Some experts think this essential to getting faster. Specificity justifies moving heavy weights too fast.The athlete would have done better to address all the muscle groups without regard to his or her sport. The new motion seems alike enough that the nervous system gets confused, applying the new mechanics for the real motion. Different muscles used and a new system of coordination develop. These change the actions in ways that make them no longer the same. The best sports-specific training though is always the sport itself. ![]() Football players perform power cleans to come off the line faster. Soccer players attach weights to their legs to load the kicking motion. You see golfers perform swings using a cable machine. Some trainees add strength training to the skills of their sport.You must sprint as well though, as it relies upon a pre-stretch, faster and different movement patterns, and so forth. Improving the weight you squat can lead to more potential for sprinting. Improving these general abilities will allow improvement in many other activities. There are general abilities though, such as strength or conditioning that affect many actions. The nervous system accounts for many of these differences. Contraction type and speed, movement patterns, ranges of motion, type of fatigue, bilateral or unilateral, and so on all vary to form different combinations. The principle of specificity affects all muscle actions. A movement is either utterly specific, or it is not specific at all. There are no degrees of specificity… either you have it, or you do not. ![]() Then apply this strength by practicing your sport. Use the best and most safe exercises to develop all the major muscle groups. Olympic lifting to develop power or adding a load to a swing or throw have become more popular in part from this idea. Application of the principle goes beyond that though, often supporting unsafe and stupid practices. This makes sense at first, as you would never expect to run a mile well by only lifting heavy weights. The principle of specificity states that training should closely match the activity that you wish to improve.
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