Transfer of Strength and Power Training to Sports Performance

Transfer of Strength and Power Training to Sports Performance

Warren B. Young
IJSPP, 1(2), June 2006, Copyright © 2006

Abstract
The purposes of this review are to identify the factors that
contribute to the transference of strength and power training to
sports performance and to provide resistance-training guidelines.
Using sprinting performance as an example, exercises involving
bilateral contractions of the leg muscles resulting in vertical
movement, such as squats and jump squats, have minimal transfer to
performance. However, plyometric training, including unilateral
exercises and horizontal movement of the whole body, elicits
significant increases in sprint acceleration performance, thus
highlighting the importance of movement pattern and contraction
velocity specificity. Relatively large gains in power output in
nonspecific movements (intramuscular coordination) can be accompanied
by small changes in sprint performance.

Research on neural adaptations to resistance training indicates that
intermuscular coordination is an important component in achieving
transfer to sports skills. Although the specificity of resistance
training is important, general strength training is potentially
useful for the purposes of increasing body mass, decreasing the risk
of soft-tissue injuries, and developing core stability. Hypertrophy
and general power exercises can enhance sports performance, but
optimal transfer from training also requires a specific exercise
program.