At Herlong Sports Physical Therapy, we often get asked why group training programs are effective for athletes across different sports and positions.
Our partners at Campanaro Strength & Conditioning and MadLab Performance offer a variety of group training options for high school, college and adolescent athletes, and the results speak for themselves.
Understanding why group training works for high-level athletes requires a look at both science and structure.
The Science Behind Group Training for Athletes
One common question is: how can athletes from so many different sports train together using mostly the same workouts?
The answer is simple: great athletes share foundational physical needs. While movement patterns vary by position or sport, the qualities that drive performance are universal.
Group training focuses on developing these key areas:
- Strength
- Power
- Speed
- Mobility
- Change of direction
- Energy system efficiency
Rather than replicating every sport-specific movement, these programs train the energy systems and physical capacities that support those movements:
Training the Energy Systems
Every athlete relies on multiple energy systems to perform at their best whether it’s a sprint, a jump or a full game. Understanding how these systems work and training them effectively is key to improving strength, speed, endurance and recovery. In group training we target each energy system strategically to help athletes develop the foundation that supports high-level performance across all sports.
Anaerobic System
Fuels short, intense efforts like a 400m dash, basketball fast break or long tennis rally. Interval training and circuits push this system, improving recovery and repeat-effort performance.
ATP-PC System
Powers explosive movements lasting a few seconds, such as sprint starts, jumps, tackles or swings. Weightlifting, short sprints and plyometric drills help athletes develop this system.
Aerobic System
Supports endurance and recovery between efforts, whether in soccer, hockey or football. Sustained circuits and recovery-focused intervals improve efficiency and stamina.
Power and Athletic Performance
Power, the ability to produce force quickly, is critical across all sports. Whether it’s a volleyball player jumping for a block, a baseball pitcher delivering a fastball or a track athlete exploding out of the blocks, developing power is essential for high-level performance.
In group training, exercises like medicine ball throws, Olympic lifts and plyometrics are carefully programmed to enhance explosive strength and train athletes to generate force efficiently. These exercises not only improve performance in specific movements but also build a stronger, more resilient athlete capable of handling the demands of their sport.
Accountability and Competition
Well-structured group training also builds accountability and healthy competition, which can push athletes to train harder and stay consistent. Working alongside teammates and peers encourages focus, intensity and commitment, while coaches monitor performance and adjust workouts as needed to meet each athlete’s needs.
The shared goal in every session is the same: improve the athletic systems that drive real performance. This combination of personal responsibility and team energy helps athletes push beyond limits they might not reach on their own and fosters a mindset that carries over to game day.
Applying Group Training Principles to Physical Therapy
At Herlong Sports Physical Therapy, we integrate the same science-based principles into our rehabilitation programs, especially for athletic populations, which creates a seamless transition between physical therapy, training, and sport performance.
Depending on the injury and time away from sport, later stages of therapy often include:
- Strength training
- Plyometrics
- Speed, acceleration and deceleration drills
- Change-of-direction training
For example, an ACL rehab program includes exercises targeting these athletic qualities and energy systems. As the athlete approaches a safe return to sport, we add sport-specific drills to ensure proper control, coordination, and reaction time under real-game demands. Due to the complex nature of long-term rehab and long periods away from sport, in addition to the one-on-one setting of rehab, Herlong Sports Physical Therapy can incorporate more sport-specific principles into rehab to start training these skills in a controlled setting, before sending the athlete to more group training settings or real competition.
By focusing on foundational athletic capacities first, then gradually adding sport-specific skills, group training principles help athletes return stronger, faster, and safer.
Physical Therapy at Herlong Sports Physical Therapy
The engine behind sport-specific skills is built in training. Group training is designed to develop all-around athleticism, while we apply these same principles to help injured athletes return to peak performance safely. Understanding why group training works for high-level athletes is essential for both performance and recovery.
If you’re an athlete recovering from injury or looking to improve your performance, schedule a consultation today and let our experts create a personalized plan to help you get stronger, faster and safer.
