What is functional training?

If you’ve been around sports long enough you would have heard the term “functional training”. Coaches and trainers have been actively promoting this training method to athletes, as it not only enhances their physical fitness development, but also improves their sporting performance. But what is “functional training”? How can you add it into your training routine?

 

Functional training and sport-specific training are synonymous; therefore, it simply means that functional training programs mirror’s the sporting movements that athletes are required to perform. Essentially all dry-land (physical fitness) training programs can be converted into more functional programs; it just requires a little knowledge and a lot of imagination.

 

Generic strength and power development programs for sports like hockey, soccer, and baseball may include exercises such as the bench press for the upper body and the leg curl (extension) for the lower body. Let’s take a closer look at these exercises.

 

The bench press is performed lying on a bench with the body weight fully supported; the athlete moves the weight up and down directly above the upper chest area. How does this exercise improve athletic performance? It does not! However, if you change this activity so that the athlete is standing on two legs or for increased difficulty on one leg, then they are in a more “athletic” position. Then ask them to push against a partner for resistance while attempting to maintain good form/posture and balance you have simply converted this into a “functional” exercise.

 

The Leg curl/extension requires the athlete to sit in a machine, wrap the feet around a bar loaded with weight, and extend the legs. When are athletes required to sit during a performance and curl weight? Never! Transform this exercise into a standing position (one leg for increased difficulty) with the athlete required to balance on an unstable surface e.g. wobble board and perform a squat. Now you are developing lower body and core strength, whole body co-ordination, and balance in a more functional movement.

 

Functional training converts generic non-athletic exercises into dynamic multi-beneficial activities that will quickly boost athletic performances. Your imagination only limits this type of training. Good luck.

Craig Dalrymple

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