NST Training Glossary

NST focuses on training the control system (nervous system) rather than just the equipment (muscles). By improving how efficiently the brain communicates with muscles, athletes achieve performance improvements that traditional strength training alone cannot produce. NST includes exercises for reaction speed, neural recruitment, movement pattern optimization, and proprioceptive development.

Proprioception is controlled by receptors in muscles, tendons, and joints that send information to the brain about body position and movement. Athletes with excellent proprioception can execute complex movements without looking (like catching a ball while running), adjust mid-movement when something unexpected happens, and maintain balance in challenging situations. NST training specifically develops proprioceptive abilities through drills that challenge body awareness.

Neuroplasticity is the scientific principle that allows NST to work. When you repeatedly perform movements or practice skills, your brain literally rewires itself to make those movements more efficient. This is why practice makes perfect—you're not just training muscles, you're creating and strengthening neural pathways. NST deliberately leverages neuroplasticity to optimize athletic movement patterns.

Most untrained individuals can only voluntarily activate 30-40% of their available fast-twitch muscle fibers. Through NST, athletes improve recruitment up to 70-80%, meaning they can access far more explosive power without building bigger muscles. This is why NST athletes often become dramatically faster and more powerful without significant weight gain.

In sports, you rarely have time to generate absolute maximum force—movements happen too quickly. RFD determines whether you can generate enough force in the time available. An athlete with high RFD can explode off the line instantly, jump explosively with minimal load-up, or change direction in a split second. NST training specifically improves RFD through neural optimization and explosive movement training.

All muscles contain a mix of fast-twitch and slow-twitch fibers. Fast-twitch fibers are essential for sprinting, jumping, throwing, and other explosive athletic movements. While you can't significantly change your genetic ratio of fast to slow-twitch fibers, NST training dramatically improves your nervous system's ability to recruit and control fast-twitch fibers, making them more accessible for athletic performance.

Eccentric strength is critical for deceleration, change of direction, and injury prevention. When you land from a jump, slow down while running, or absorb force, your muscles are working eccentrically. NST incorporates eccentric training to build control during these high-risk movement phases, significantly reducing injury risk while improving change-of-direction speed.

Concentric contractions occur during the active phase of movements: pushing off the ground while sprinting, extending legs during a jump, or throwing a ball. While traditional training heavily emphasizes concentric strength, athletic performance requires balanced development of both concentric and eccentric capabilities. NST ensures both are optimized through the nervous system.

Sport-specific training tailors exercises to match the demands of specific sports—football players doing blocking drills, basketball players practicing jump shots. While sport-specific work is valuable, NST provides the foundational athletic qualities (speed, power, agility, coordination) that apply to all sports. Most athletes benefit from combining general NST development with sport-specific skill work.

Movement patterns are controlled by neural pathways—the "programs" your brain runs to execute movements. Poor movement patterns lead to inefficiency and injury risk. Optimal patterns maximize performance and safety. NST training identifies and corrects flawed movement patterns while reinforcing optimal ones, creating lasting improvements in how athletes move.

Plyometric exercises like box jumps, depth jumps, and bounding train the nervous system to generate maximum force in minimum time. These exercises are highly neurological—they train rapid muscle activation and the reflexive mechanisms that allow explosive power. NST incorporates appropriate plyometric training as a core component of power development.