Motor training is a training aimed at improving the form and he alth of an athlete. Motor training was designed to support rehabilitation and improve sports performance. It is mainly used in a personalized form by people practicing specific disciplines. See what this type of training is all about.
Motor training is a training aimed at improving the form and he alth of an athlete or a patient. It is mainly used in a personalized form by people practicing specific disciplines. This means that a soccer player will need a different exercise selection than a boxer or swimmer.
Each person also has his own weak links. These weak links are the points, places, or ranges of motion that cause the greatest problems in the performance of sports-specific efforts. They can contribute to lowering the level of the player or to the formation of injuries and injuries. The task of motor training is to remove these critical points and strengthen the weak links.
Motor training - what is it?
Motor training is designed to improve our natural motor qualities. These are speed, strength, flexibility, agility, jumping, coordination and stability. The moment one of these traits is weakened, the others also suffer.
To visualize it well, it is worth imagining a chain. It is well known that it is only as strong as its weakest link. It's the same for an athlete. It will not jump to a higher level if it has too many weak points.
For example, a footballer who does not have sufficient stability will be injured more often, which will hinder his development and career. A boxer without enough strength will not knock out rivals. A swimmer without sufficient speed will not cover the distance faster than his motor feature allows.
However, all these elements can be worked on and improved. Unfortunately, many players prefer to mask their weak links, strengthening the already very strong ones. Here, the so-called compensation takes place.
Motor training is designed not only to strengthen weak links, but above all to translate specific motor features into the specifics of a given sport.I will use an example again. A person who is very strong and able to squeeze 100 kg on the chest at 70 kg can hit less than another person of the same weight who can only press 80 kg. Why? Because it cannot translate its strength into the specificity of the movement in the strike. In this case, it is not able to generate enough power.
Motor training - who is it for?
Motor training is intended mainly for athletes. Any sport. Before it begins, a suitably qualified trainer must carry out tests. These tests include FMS, i.e. ranges of movements, and tests of motor skills.
This type of training can be performed by both children and the elderly. People with injuries and injuries too. The motor training was designed to support rehabilitation and improve sports performance.
Motor training: boxing, martial arts, gym, runner
- Motor training for the boxerwill focus on strengthening the dynamics and the power of the strike. A boxer must be able to generate a lot of power while remaining relaxed. The more he tense his muscles, the faster he gets tired. Given the ideal motor training scenario for a boxer, power measurements will be a determinant of his effectiveness. Such measurements can be performed on specialized equipment. The training plan must take into account the characteristics of the sport in question. In this case, they are quick and frequent bursts. Aerobic and anaerobic work are intertwined here. The longer the fight lasts, the more tired will be. A great idea for a motor trainer is a form of interval training for your mentee. It allows you to achieve high intensity, similar to that during a boxing fight. It is also important that the exercises constantly operate within the range of the movements of the sport. Plyometric exercises will be especially useful for the upper limbs. In combat sports, similar exercises for the lower limbs are additionally kicked.
- Runner trainingshould include strengthening the areas exposed to injury. These will be, among others, the knee and ankle joints. Additionally, the entire back strap will be heavily involved in running. This means that you should work here on unstable ground that imitates running terrain. All forms of asymmetric movement will also work well. For example, a deadlift of one knife. Runners want to improve their running time for a given distance. So they must rely on improving the speed of the lower limbs as welllearn to strengthen it through the appropriate work of the upper limbs. The longer the distances, the harder you should also work on speed endurance and stamina itself,
- Motor training - strength sports : it should be clarified that it is about such disciplines as powerlifting and powerlifting. An ordinary gym visitor, who only wants to improve his figure, will not pay attention to details that may support his strength achievements, because this is not his goal. People competing in strength sports must work hard on the stability and strengthening of joints, tendons and ligaments in the maximum range of motion. They will also be interested in building a high maximum strength. Considering the two, the transfer of this force to power will also be important.
Sample motor training
It is difficult to write down an exemplary motor training plan that may be useful for everyone. However, it is worth focusing on the most important elements. First of all: a warm-up, in which you should primarily mobilize.
Initial warm-up:
- dog with head down moving to the seal position 10x
- forward leg lunges in the support 10x to the side
- world's greatest stretch 10x per page
- cat's back 20x
- bridge 10x
Warm-up correct:
- ¼ TGU 2x5 to the page
- bounce pump 2x5
- squat jump 2x5
- Cossack squat 2x10
Proper training:
- single leg deadlift 4x8
- Bulgarian squat 4x8
- leg curl on a Swiss ball 4x12
- rowing dumbbells with dumbbell support in push-up position 4x8
- walk with a suitcase (kettle) 4x 30 seconds per side
- board on a Swiss ball 4x 40 seconds each
Cool down:
- Rolling muscles with a soft roller for about 10 minutes
Advantages of motor training
The basic benefits of motor training are the improvement of motor skills.
- Increased strength, which also translates into improved sports performance.
- Increase in speed and improvement in coordination.
- For many players it will be important to improve their jumping ability, because it will give them an advantage in, for example, fighting for the ball in the air during a soccer match.
- The increase in speed and strength translates directly into the ability to generate power.
- Apart from that, a definite advantage of this type of training is work on fitness and aerobic and anaerobic endurance.
Of all these advantages, the key seems to behowever, prevention against injuries. A player can be a genius in his discipline, but if he gets injured frequently, he will never reach the level he could have achieved without injury.
Do you know that…In world sport, motor training plays a very important role. All great masters have their trainers for physical preparation. It should be noted that he should not be confused with a personal trainer. It can often be the same person, but the specificity of motor training is different than personal training.
About the author
Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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