Once sports specific exercise techniques are mastered the skill learned can be applied to a higher level of motion knowledge. Sports specific training allows the athlete to develop explosive impulses and the techniques to exert them at 100% power.  Super training like sports specific training focuses on technique, balance, and form of motion with the addition of performing the entire exercise at 100% energy levels.   While exercising the athlete must maintain proper form while energy supplies are depleted such that they are exerting 100% of available power at all times. This helps the athlete’s awareness of how he responds to fatigue.

Sets and the duration of sets can vary with one rule in mind.  The duration should be long enough to fatigue the athlete considerably without going to total failure (providing for the maintenance of proper form).  i.e. two to three 30 second sets with 15 minute rests between each set or three 15 second sets with 30 seconds between each set.

Examples of versatility

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Examples of different set durations are as follows:

Baseball Throwing
A 30 second drill baseball throwing exercise consisting of a single 30 second set.  Shown with force curves to demonstrate fatigue, power levels start in the 140 pound range and diminish gradually to the less than 70 pound range.   With this example the athlete would be able to efficiently perform 3 sets in any one day.  The athlete should not throw competitively within 72 hours of this exercise regime and will experience mild soreness the next day.  Soreness will be in the posterior deltoids and travel across the chest to the abdominals then the hamstrings and calf muscles.  The weakest muscles will be complaining the most.  Note that these forces are consistent with those needed to throw a high 80’s to low 90’s fast ball.  Exercise is performed with the tonic technique.

A 1 minute 45 second drill baseball throwing exercise consisting of three 15 second sets with a 30 second rest between sets.  The force curves are shown to demonstrate fatigue.   During the first set power levels are in the 140 pound range and diminish very little.  The second set has power levels in the 130 pound range and diminish considerably in the last 3 seconds.   The third set is in the 120 to 130 pound power range and diminishes quickly in the last 5 seconds.   With this example the athlete would be able to efficiently perform 2 drills in one day with a minimum of 15 minute rest between drills.  Like the 30 second drill the athlete should not throw competitively within 72 hours of this exercise regime and will experience mild soreness the next day.  Exercise is performed with the tonic technique.

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