This tutorial is guest blogged by Mike Goss, CSCS, and Level II USATF, jumps, throws, and combined events. Mike is also in the Coaches Advisory for USATF-GA.
The inclusion of force application and postural drills improves performance in running and jumping events. Guidelines for assessment and training should not be minimized in developing beginning athletes. Athletes I coach, from youth to collegiate, often have deficits in force application and posture. An understanding of these principles is necessary for solidifying their development. Conditioning and skills combined in a workout serve a “one-two punch” and secure the mind/body connection. Rarely is a bio-motor skill (speed, strength, flexibility, endurance, and coordination) having an impact in one area of readiness. I’ve included an anecdotal example to describe the above applications.
Force application (dorsiflexion and foot strike) should often be addressed; body alignment goes hand in hand with force application. The drills and concepts are easily applied as a part of warm-ups, singled out as the primary focus of a workout, or as introducing plyometric training. The drills and images described in this article include cones and low plyometric platforms as targets – (upper body, hip, knee, and ankle) alignment upon foot strike. Set up is quick and simple; easily improvised with markers and plyo boxes. The recommended height for these platforms is 4”/10cm. Use of higher platforms defeats the purpose for novice and untrained athletes. Strength gains and display of skill are indicators for increasing box height.
CAVEAT – higher platforms should be used to facilitate eccentric strength, bracing and yielding, and explosive training. CAUTION AND A TRAINED EYE SHOULD DETERMINE BOX HEIGHT, VOLUME, AND INTENSITY. Athletes should never be unsupervised in a plyo’ workout. Emphasis is placed on body position, *accuracy, and force application.
It isn’t unusual to find athletes who perform efficiently with faster tempos. One of my former jumpers (Rambo) initially performed bounding drills most effectively with a weighted vest. His force application and technique were (sharp) deliberate. My observation, and his recognition is that he had more sensory perception. Our goal was to develop similar “feel” and force with his natural body weight. Bounding required aggressive pushing and plantar flexion. The practice reinforced his concentration on the feel and execution of proper mechanics / Kinesthetics (body awareness), posture, and positioning the center of mass. Most athletes I coach do not possess Rambo’s eccentric strength nor his desire to jump far; he loved jumping!
Rambo, as a collegian, improved from 44’ to 48’2” between his Jr. to Sr. year. He did not compete with a weight vest! Our goal was 50 feet; though he didn’t pass that finish line – the journey remains a great experience. He was a joy to coach!
I have a principle; “cookie cutter” plans are not optimal for everyone. A cooperative and motivated athlete deserves a training plan to maximize performance. Lack of physical flexibility inhibits the range of motion; a lack of flexibility in program design may inhibit improvement.
The following drills explain and illustrate examples of force application and postural development for the athlete:
FORWARD SKIP WITH FORWARD STRIDE
- Reinforces posture alignment
- Dorsiflexion is maintained with reduced tension
- Shin angle is closer to perpendicular
- keep the head over hips
- roll and push the foot forward, foot contact is not on the toes
- WHEN PERFORMED WITH A BACKWARD SKIP & FORWARD STRIDE THE DRILL ASSISTS
- WITH DOUBLE ARM TAKEOFFS IN HIGH JUMP AND LEARNING DOUBLE ARM BOUNDING
- Works dorsiflexion and reinforces posture alignment
- Strengthens lower leg
- Stiffening of achilles and eccentric loading
- start flat and land flat
- use the lower leg and feet to apply force
- maintain good posture
- keep arms actively swinging with short range of motion from shoulders
- heel down and toes up upon jump