Playing a Critical Role in Optimizing the SSC

When the foot is in the air (right before ground contact), the lower limb contracts and tenses allowing for a more rigid limb upon foot contact. This translates to less vertical displacement while the foot is on the ground and a stiffer “spring” as shown above.

What happens is if the lower leg is not stiff enough? There will be too large of a drop in the center of mass (COM) during contact. The drop in center of mass means a longer ground contact time and more stored energy will dissipate.

A stiffer leg with less ground contact time will theoretically allow for a stiffer spring, a quicker movement, and more stored elastic energy.

Why does stored elastic energy matter?

From an efficiency standpoint, it’s pretty straightforward: more free energy and less expenditure from yourself.

It might mean you have a high functioning muscle-tendon unit (MTU). If your MTU is not stiff, the ground reaction forces may be shifted up the chain and possibly cause other issues.

Stiffness is most likely best improved by low level, more extensive/continuous plyometric work focusing on the ankles and knees. Isometrics have also been shown to increase tendon stiffness, which plays a role in acting in conjunction with the MTU.

https://strongbyscience.net/product/high-velocity-training-block-2-weeks/

https://strongbyscience.net/product/isometrics-for-performance/