One of the goals of strength training is to reduce the likelihood of injury during training. Compared with other sports and fitness activities, strength training is actually quite safe — if and when athletes adhere to basic safety principles.
Specificity should also be an important consideration when designing an exercise program to improve performance in a particular sport activity. Exercise selection should be determined in accordance with the demands and movement patterns of the sport. A strength training program designed around sport-specific exercise movements can improve performance and reduce the likelihood of injury.
- Always perform a dynamic (movement-based) warm-up activity — or warm-up sets — with relatively light weight in order to stimulate blood flow to the muscles and improve connective tissue (ligaments, tendons) function. Avoid static stretching as a warm-up.
- Perform exercises through a full range-of-motion.
- When performing a new exercise, or when training after an…
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