- Big Force
- Small Time
- Proper Direction
- Optimal Range of Motion
Apply Force in the Proper Direction
Force is a vector which means it has a direction as well as quantity. Efficient and effective movement requires not just the right amount of force, but applied in the right direction.
Proper direction is achieved through the right motor pattern (technique) and the stability of the body to apply it that way. When the structures of joints, muscles and tendons aren’t up to the task, we have what we call “energy leaks.”
Below we share 2 useful drills that help you develop your PROPER DIRECTION qualities. These drills are designed to reinforce and help the athlete self-regulate the direction they apply force to the ground.
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Harness Resisted Sprints for Acceleration
To accelerate an athlete need to apply more force horizontally. Thats how they increase their movement velocity. This drill reinforces horizontal force application.
The harness allows additional horizontal force to be applied to the athlete. Using a belt, it’s applied near the center of mass to be more biomechanically correct. As the athlete feels that added force, they will tend to automatically apply force in a more horizontal direction
This is a classic speed training drill that has survived the test of time.
Trying to drive the legs backward and push into the wall reinforces the horizontal force direction for acceleration.
To project your center of mass in the air high enough for the rope to go around twice, you need to apply a big enough force.
It’s very effective but has a problem; it get boring quickly. So make sure you use it as a prep or reinforcement drill. Don’t do it for a long time. It’s also bets used in quick contrast with a drill where the athlete gets to apply that force moving and reinforce the proper direction.
Velocity Speed Formula
Both of these are important speed training drills to help athletes ability to apply force in the proper direction. These drills reinforce basics physics so athletes can accelerate faster.