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Energy System Development

Today’s staff education was about Energy System Development (ESD) and how to integrate ESD into plyometrics, speed and agility, power and strength training for each specific sport. We defined the Anaerobic and Aerobic Systems and how different sports pull from both systems, but more importantly what the dominant energy source for the demands of that sport are.

When we talk about sports like Football, Baseball and Volleyball, we talk about how 90% of the sport uses the Anaerobic System. To be more specific these sports utilize ATP + CP + Muscle Glycogen. They consist of an average play lasting around six seconds, with a recovery time of approximately thirty seconds, which creates a work:rest ratio of 1:5. Understanding these specific components allows our coaches to develop training strategies and programs more specific to each athletes sport and position.

The second example we used was sports like Soccer, Lacrosse and Basketball which use about 70% of the Anaerobic System. These sports have an average play lasting between ten to thirty seconds with a recovery time of ten to thirty seconds, which creates a work:rest ratio of 1:1 to 1:3. Now, what are the differentiators in these sports? One, the actual length of the contest varies significantly, which is important to take into consideration when developing our ESD components of the workout. Secondly, some of these sports allow for timeouts, where a sport like soccer demands its athletes to compete for forty-five straight minutes without a break. This again has to play into our program design and strategies when developing every component of a soccer player’s workout.

Please leave any comments or questions about ESD and how we use it in all of our training at SSP.

1 Comment
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