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Floating Heels: A New Way To Load

Long story short, I came across this research paper (link here) and it highlighted the beneficial training effects of a “floating heel” while performing jumps. The idea of a floating heel is quite simple. The mid/forefoot is raised and the heel is no longer in contact with the ground, hence the name “floating heel”. Your mid/forefoot have to become quite active and force the arch the work a little harder than it might otherwise, as the weight and load is now place on the only spot that has contact with the ground, being the mid and forefoot.

The idea is that with the heel no longer in contact with the ground, the constraints based approach forces you to work the ankle complex in a way that might be more favorable and transferable to sport. The position of that of a floating heel and contact during a plyometric are quite similar, see image below.

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Post Activation Potentiation: Its about you

Post Activation Potentiation (PAP) is the concept that a specific type of stimulus imposed on the body can facilitate “potentiate” the performance of the following movement to be performed. In less scientific terminology, its the idea that doing one exercise, like a back squat, before another movement, like a jump will help increase the performance of the jump to a greater extent than simply performing the jump by itself.

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Velocity based training – a new approach (load-distance)

Let me say this off the bat, velocity based training is an amazing tool! However, it has unfortunately been constrained to only being performed by coaches and individuals using bar speed measuring devices, such as a Tendo unit or a Gymaware. I myself have used both Tendos and Gymawares and couldn’t be happier with my experience…But, the concept of velocity based training is exactly that, a CONCEPT!

The definition of “Concept” is: A general notion; abstract idea. By definition, a concept doesn’t have constraints and therefore the concept of velocity based training should not be constrained by bar speed measuring devices.

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Supramaximal Eccentric Training For Posterior Upper Body Strength

By: Drake Berberet, CSCS

 

By now we should all know what eccentric strength is. If you don’t, you should probably purchase Triphasic Training right here (I’ll even provide the link, no affiliation).

 

Eccentric movement in its most simplest form is the reverse muscle action to concentric movement. Concentric movement is what we all think of when we think of lifting weights. For example, during a bicep curl the concentric movement is the actual “curl” part. The eccentric movement is the lowering down of the weight down…pretty simple right?

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Assessing Energy Transfer in the Vertical Jump

Author: Drake Berberet

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Transfer of Energy 

The ability to maximize transfer of energy in sport is typically what sets the elite athletes apart from the rest. Not only does it allow them to jump higher, run faster, and move more efficiently, it also allows them to save valuable energy so that they are not burnt out at the end of the game. In the long run, efficient transfer of energy may also prevent the risk of injury. It is well established that fatigue masks fitness, and injuries typically present themselves at the end of the game when the athletes are in a high state of fatigue. If transfer of energy is optimized, that athlete might never reach that level of fatigue that puts them at a risk for injury.

What are the two assessments?

The two assessments that can be used to assess energy and power transfer in jumping are the Eccentric Utilization Ratio (EUR) and Stretch-Shortening Cycle % difference (SSC%). Both assessments help find deficiencies in jumping performance and can help practitioners create a more “optimal” jumping profile going into competition (i.e. when all of your training matters most).

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Creative Ways To Train Rotational Power

 Coach: Bill Miller

Baseball, golf, tennis, track & field…the list goes on and on of sports that rely heavily rotational power. It has been well-documented how important strength is for all athletic movement. After all, Power (Force/Time) requires Force in order to be displayed. The issue for many athletes and coaches may become the application of that strength through higher speed movements, especially in the right planes of motion. Rotational power (Transverse Plane) requires kinetic energy built up from the lower body and transferred to the upper body and through the hands.

Rotational movement pattern in most athletic scenarios:

  1. Static energy built up on rear leg
  2. Kinetic energy transfers through the front leg (front side bracing mechanic)
  3. Torque is created between the rotating pelvis and torso (hip/trunk separation)
  4. Energy is dispelled through the upper body as the torso and arms continue rotation

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Case Report (Bench Press)

Design

Perform 8 sets (only last 6 recorded) of 4 reps at 80% of my 1rm. Perform each rep with maximal effort. Record velocity of each set.

Analysis:

Calculate the rate of velocity drop-off in each set (as determined by the slope of the 4 reps). Record the Min and Max velocity of each rep in the given set. Report the raw velocities of each rep and each set.

Data

Graph 1 is the raw data of each rep’s velocity in each set. There is an obvious drop off in velocity between reps.

GRAPH 1

 

Graph 2 is a lot more interesting than Graph 1. What we have here is the slope of velocity drop-off between reps in each set (blue line and left vertical axis). There is also Max velocity and Min velocity (orange line and right vertical axis).

GRAPH 2

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6 great exercises you’re probably not doing

Coach: Bill Miller

I’m a washed up meat head ex-baseball player who loves to train. As lame as this sounds, one of the few advantages is that I get to experiment with my training on a very consistent basis without fear of failure. Sometimes these exercise experiments turn out awesome. Try these if you’re looking for something new to add to your training arsenal!

 

AntiRotational Sled Shuffles/Walks

This exercise is a real ass-kicker that will definitely expose your weaknesses. If you lack core stability, hip strength, knee or shoulder stability, the sled won’t budge a whole lot. All these areas are extremely important for an athlete’s health and performance.

Tips

  • Take out all the slack in the tether before beginning the exercise. Start in a perfect position and don’t “yank” the sled.
  • Take your time. I’m often all for shuffling/lateral running with the sled as fast as possible, but this exercise is meant to be slow and controlled! Add weight if necessary to make it more difficult.
  • Keep a neutral spine. The initial response to get the sled to move is by leaning to the side with the torso. Don’t do that. Keep a perfect posture and engage the hips to allow the shuffle motion to move the sled.
  • Use it for conditioning when needed! This exercise is relatively low taxing on the spine. It’s also, as stated before, a real ass-kicker! It’s fairly simple to perform as well. For those reasons, I think it can fit into a conditioning circuit well.

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The Not So Confusing Guide To Sports Science

At times, the term “sports science” feels so nebulous, that regardless of what organized attempts you make to integrate sports science, you will always fall short in capturing the whole picture. As a matter of fact, that is 100% correct. Regardless of what you do, what you think you do, or what you want to do, you will never be able to fully understand a single individual, let alone every individual you work with… Sounds like an uphill battle, right?

 

Well, the good thing about sports science is that it is a failure driven process. Anyone who tells you otherwise is lying through their teeth. Unlike what might be the initial hopes and dreams of someone looking to get into or take on sports science, it will never be a utopia-like, rainbow filled process that will elucidate all of your problems. However, the exciting aspect of sports science is that right there! We don’t know, which means what we are currently doing without the use of sports science is also unknown. So, instead of not asking questions and thinking we are right, we might as well start looking for answers and accept the bumps along the way.

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