How can you measure the transfer of functional training to sport performance?

1 What is specificity and transfer?

Specificity and transfer are two key principles of exercise science that relate to how well your training adapts to your desired outcome. Specificity means that your training should match the demands and characteristics of your sport as closely as possible. Transfer means that your training should enhance your sport performance, not just your general fitness. For example, if you are a sprinter, you want your functional training to be specific to the speed, power, and technique of sprinting, and to transfer to faster times on the track.

3 How to measure the transfer of functional training to sport performance?

To measure the transfer of functional training to sport performance, you need to establish a baseline and track your progress over time. You can use different methods to assess your sport performance, such as standardized tests, field tests, game statistics, or subjective feedback. For example, if you are a basketball player, you might measure your vertical jump, your sprint speed, your shooting accuracy, or your perceived exertion. You should compare your results before and after your functional training program, and adjust your program accordingly.

4 What are some common barriers to transfer?

Sometimes, functional training might not transfer to sport performance as expected, due to various barriers or limitations. Some of the common barriers are: lack of specificity, interference, fatigue, overtraining, individual differences, or skill decay. For example, if you are a golfer, you might not see much transfer from functional training if you neglect your golf-specific skills, if you perform too many conflicting exercises, if you train too hard or too often, if you have different biomechanics or abilities than others, or if you don't practice your golf regularly.

5 How to overcome the barriers to transfer?

To overcome the barriers to transfer, you need to identify and address the root causes of the problem. You can use different strategies to optimize your functional training program, such as: increasing specificity, reducing interference, managing fatigue, avoiding overtraining, individualizing your program, or maintaining your skill level. For example, if you are a tennis player, you might improve your transfer by choosing exercises that match the movement patterns and energy systems of tennis, by avoiding exercises that interfere with your tennis technique or timing, by scheduling adequate rest and recovery, by monitoring your volume and intensity, by tailoring your program to your strengths and weaknesses, or by practicing your tennis skills frequently.

6 How to evaluate the effectiveness of functional training?

To evaluate the effectiveness of functional training, you need to consider both the objective and subjective outcomes of your program. You should use multiple indicators to measure your functional fitness and your sport performance, and compare them over time. You should also pay attention to how you feel and perform during your training and your sport, and how satisfied you are with your results. For example, if you are a runner, you might evaluate your functional training by checking your running speed, distance, endurance, technique, injury rate, enjoyment, and confidence.