RBS FITNESS TIP #5:
"Practice Eccentric or Loaded control of foot during sprint starts"
Supposedly there was a recent study according to an industry expert that identified the need for greater dorsiflexion to enable the foot to position itself in such a way to create greater propulsion during a sprint start. It sounds great on paper, but the reality here is that you don't need much dorsiflexion since max ROM is only 20 degrees.
And if you don't have sufficient dorsiflexion then you are going to be in trouble eventually. Two decades ago, The NASM found that decreased dorsiflexion in the swing phase overworked the quads and hip flexors. Unfortunately, this can then manifest in a number of potential anterior lower body issues if not treated properly, since it creates a longer lever and more stress at the thigh and hip.
Eccentric/Isometric control at contact is key
There is a lot of claims stating how much load we encounter at foot contact during a sprint, and the range of load scales anywhere from 3-8x your bodyweight depending on your speed, according to multiple sources. Bottomline, is that you need to be strong during eccentric and isometric phases of contractions. Below is a list of common techniques that can deliver on this front that should be a part of any athlete's program who is aspiring to stay healthy and become faster:
It's all about Progressive Overload folks.....
Plyometrics:
Dtop and Depth Jump Variations, Bounding, and all variations
These work great and develop both double leg and single leg function while adding tremendous overload potential both vertically and horizontally.
Moderate to high volume start and acceleration work
The most obvious solution that will constantly test your skill and determine if other training types are benefiting you, which they most certainly will.
Heavy seated calf raises
Classic progressive overload that targets the Soleus muscle which has been shown to contribute up to 50% of performance at the start and initial acceleration phases, due to greater knee and foot angles present.
Paused non-weighted and weighted paused deep iso squats.
Ever notice how you or someone you coach drifts or falls back when they try and squat? Part of this is due to relatively weak shins, so not a bad idea to focus on what you already should be doing with regular squatting. Shin strength will help sustain ideal joint angle at the foot so that you can drive better from your calves and maximize propulsion.
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