How Cross Training Can Elevate Your Performance 

Cross training is a training approach whereby athletes and sporting professionals engage in exercises and activities beyond their primary sport. Studies have suggested that the benefits of this approach are numerous, as it has the potential to enhance performance, reduce injury risk and foster overall athletic development. In this blog post, we will be sharing some insight into the world of cross training and how it can benefit you. 

How Does Cross Training Help to Reduce the Risk of Injury?  

Repetitive strain or overuse injuries are common amongst both amateur and professional sportspeople. Workouts which incorporate a variety of exercises and movements beyond the usual routine help to counteract the strain imposed on specific muscle groups, tendons and joints.  

Cross training can also help you to become a more well-rounded athlete. Typical training routines can place excessive strain on the same groups of muscles, greatly increasing the risk of overuse injury. By working a wider range of muscle groups and allowing ample time for recovery, you can improve overall muscle strength and reduce the incidence of overuse injuries. Additionally, muscles may have an easier time adapting to new activities you choose to pursue. 

Benefits of Cross training  

 By incorporating a wider range of exercises and movements, you will note the following benefits: 

• Improved agility and balance 
• Full body conditioning (muscle strength and cardiovascular health) 
• Improved flexibility 
• Reduced risk of experiencing an overuse injury 

Many athletes find that a cross training program also helps to prevent boredom and keep them on track towards achieving their goals. In the event of an injury, you can still continue training by modifying or substituting activities in line with your doctor/physiotherapist recommendations. 

What Types of Exercise are Involved? 

To achieve optimal benefits, it is important that your cross-training routine contains a mix of exercises. You should aim for at least 30 minutes of moderate activity daily incorporating the following exercises: 

1. Cardiovascular exercises  

Exercises which elevate the heart rate will improve your level of cardiovascular fitness, providing benefits to endurance and oxygen utilisation. Take your pick from activities such as running/jogging, swimming, rowing, jump rope or high intensity interval training (HIIT).  

2. Flexibility exercises  

Flexibility and mobility play a key role in everyday life and sporting performance. Activities such as yoga and Pilates aid in maintaining joint health, preventing injuries and improving your range of motion. You may also wish to incorporate some static and dynamic stretching routines, foam rolling and self-myofascial release. 

3. Strength training  

Strengthening muscles enhances power, stability and overall athleticism. Focus on full-body workouts and target major muscle groups with bodyweight exercises (push ups, squats, lunges, planks), weightlifting, resistance band exercises, plyometric exercises (box jumps, burpees) and core exercises (crunches, leg raises).  

4. Agility and Balance 

These exercises can improve coordination, reaction time and proprioception (sense of body position). Try adding some ladder drills, balance ball exercises and sport-specific agility drills into your routine.  

Perform at Your Best – Contact Orthosports Physio Today 

If you’ve recently suffered an injury and require tailored training and recovery advice, please don’t hesitate to contact Orthosports Physio today. Our team of sports physiotherapists are committed to helping athletes of all levels manage their injuries and perform at their best, and we look forward to speaking with you soon.