Run Faster with a better foot strike

Run Faster with a better foot strike

When you are running, where do you strike the ground?  And what part of the foot are you using?

In a previous post, we discussed how important dorsiflexion is to help an athlete get an extra step in their competition.  Increasing our ankle's ability to manage ground collision can even be maximized with the proper part of the foot hitting the ground.  It is important to remember that the laws of physics are in play when our athletes are trying to accelerate.  With every action, there is going to be an equal and opposite reaction, so if I drive back to go forward, the athlete who drives down will go up!

This is most evident when we see athletes try and change directions or come out of an acceleration or drive phase by standing completely up!  We sometimes use the coaching cue “say squatty” when working on acceleration.

We need to train our athletes to “hit and go” vs pound the ground.  More specifically, hit the ground with a quick jab in the opposite direction they are trying to go.  Make sure we strike keeping our heel off the ground.

The part of the foot that strikes the ground in acceleration can be called the “toe pad” or “ball of the foot” or more technically “the transverse arch of the foot.”  This turns the foot into a lever system that helps continue an athlete’s acceleration, as opposed to a full foot strike, which can act as a breaking mechanism and slow an athlete down.  An athlete trying to run fast but striking the ground with their heel first is like a car trying to accelerate with one foot on the gas pedal and the other foot on the break at the same time.

Here are three drills than can help an athlete strike the ground in the right direction and at the right angle.

1.     Barefoot Sprinting. (20-60 yards)

a.     This provides the athlete with automatic feedback on what part of their foot is hitting the ground.

2.     Forward pogo jumps. (10 yards)

a.     Coaching athletes to never let their heels touch during their reps

3.     Bounding (10-30 yards)

a.     Bounding helps develop proprioception at ground contact and increases the ankles ability to absorb and redirect forces similar to sprinting.

New to T3? What to learn more about speed?  Email Info@t3athlete.com to set up a free athlete orientation session with one of our performance coaches.

Importance of Training with Plyometrics

The use of plyometric exercises in training can help foster athletic development in many ways. Different variations such as hurdle jumps, box jumps, lateral jumps, broad jumps, and squat jumps can be incorporated into training for variety. All of these jumps are athletic movements that build fast-twitch muscles and overall explosiveness. These fast-twitch muscle fibers directly translate into athletic performance. Jumps incorporate strong hip and knee extension which translates to most movements within athletics. The impact applied to joints when jumping promotes an increase in bone mineral content and collagen. Incorporating jumps into training can improve overall athleticism, strength, and movement quality.

Benefits of training jumps:

●      Improve power

●      Improve strength and build muscle

●      Increase heart rate

●      Injury prevention

●      Coordination

●      Muscle control

●      Challenge hip extension and flexion

●      Improved balance

●      Speed development

●      They are fun and competitive!

Jumps increase the rate of force production

The ability of an athlete to create and handle force is a key indicator of athletic potential. Jumps cause neurological adaptations which improve the rate of force development and improving landing mechanics increases an athlete’s ability to handle force and ground impacts. This can create direct carryover from jumps to squatting, deadlifts, sprinting, and overall athleticism.

Muscles Activated By Jumping

●      Quadriceps: Quadriceps help propel athletes off of the ground while promoting knee extension. The Quadricep is activated for power when jumping and this helps promote speed and power.

●      Hamstrings:Explosively activating the hamstrings when jumping improves lower body force production.

●      Glutes: Support the hamstrings/quadriceps while creating hip extension that results from the glute. Jumps improve glute activation, which increases overall power.

●      Calves: Responsible for ankle flexion, and are important for an athlete’s ability to be explosive, sprint, and jump high.

Different jump variations:

●      Seated box jumps

●      Jumps with weight

●      1-step box jump

●      Single leg box jumps

●      Broad jumps

●      Squat jumps

●      Lateral Jumps

●      Vertical jumps

●      Depth Drop to box jumps

●      Running hurdle jumps

●      1-step hurdle jumps.