The Key to Speed Training That You Are Overlooking
There are many factors to speed training that are nonnegotiable and typically covered by most or all speed coaches: body position, stride, arm movement. These aspects are common and unimpressive. Any “coach” who has read a book or received a weekend certification can recite these same lines. The coaches that impress me and leave me asking for more are the individuals that act more like technicians. The professionals that are able to breakdown grand movement patterns into finite pieces and analyze the specific movements, and consequences of these movements. These professionals are the ones that truly understand what they are seeing and seek to find the specific answers for the individuals they are working with.
It takes a greater understanding of movements, physics and biomechanics to understand the interplay between the body and its environment. It also requires great comprehension to then assess, evaluate and recommend strategies for improvement moving forward.
Again, the coaches that can do this are the ones that I am interested in.
As I work with athletes on a daily basis and study their movement, there are many themes I continue to come back to. One of the common themes that I have spent time on lately in our accelerations has been the interaction of the foot with the ground. In some instances, the focus is on how the surface contorts the foot/ankle complex, while in other instances the focus is on how the foot/ ankle complex creates movement further up the chain (i.e. knee/ hip). This interaction can create positive or negative effects. An interaction of the foot/ ankle complex with the ground that creates no adverse movement within the complex, but also creates a vertical (Upright Position) or vertical-horizontal force (Acceleration Position) in an interaction that is beneficial and effective in regards to the goal of speed.
When there are issues with this scenario there is an increased need for the Technician-Coach described above.
Two major issues that I see in regards to the ankle-foot complex when referring to speed training are:
Lack of eccentric control when foot makes initial contact with ground
Inversion of ankle at ground contact
The first issue, lack of eccentric control, refers to the body’s lack of ability to stay high on the front of the foot when the foot hits the ground while sprinting.
You’ll notice in the first picture when the foot comes in contact with the ground there is a high position with desirable ankle plantarflexion. However, as we move forward in the frames you can see that the heel begins to drop to the ground. Due to a multitude of reasons the foot-ankle complex is not strong enough to maintain the initial position at ground contact and the athlete drops down. This is inefficient from a performance standpoint as the athlete will now spend more time on the ground. This will affect the athlete’s ability to sprint, move laterally, and jump.
The second issue, inversion of the ankle at ground contact, refers to the ankle moving inward/ toward the body’s midline when the foot contacts the ground.
Again, you’ll notice in the first picture that when the feet initially contact the ground there is a vertical ankle structure and the Medial Malleolus (Bony Knob on inside of ankle) is in line with the Metatarsal-Phalangeal Joint (Big Toe-Knuckle) of the big toe. As we move the frames forward you can see the Medial Malleolus drift inward. This, again, can be due to a number of issues include lack of strength, lack of mobility, poor awareness, or fatigue. This inefficient movement pattern will create a loss of power through all sprinting, agility and jumping movement patterns.
These are two examples of issues I see on a daily basis that need specific and individualized attention in order to correct the issue and ultimately improve sprinting ability.
The ankle is a crucial joint within all movement. Poor movement patterns and inefficiencies here will manifest in less than ideal performance outcomes.
Often, athletes and coaches assume the ankle and foot function correctly due to the fact that they are not experiencing pain. Lack of pain is not an indicator of optimal function. If you are curious as to what your movement looks like and if there may be areas for growth and refinement in your own performance be sure to enlist proper help.
To read more about ankle movement, assessment, and exercises check out more info here.