The Lower Back

Since the invention of fitness training, there has been a constant promotion of stretches for the lower back (i.e. Child’s pose, etc.) but it’s undoubtedly at the expense of all local or direct structures of the unique area. I don’t care who you are and what have been through or told, the lower back is designed for stability more so than just about any other joint.

But why is that? Well for starters, the spine possesses very little capacity to rotate, and just a tad more when it comes to bending and extending according to research from Dr. Mcgill. Factor in loading factors with weight training, gravity, poor posture, and more and you can see why over 80 percent of Americans incur back pain at some point in their life. The take-home message here will always be to create stiffness and stability through your spine with exercises like planks, chops, lifts, pallof presses, dead bugs, and bridges to name a few. And just ditch the stretching altogether.

Mid-Back (aka Thoracic Spine)

Now if you are looking for a safe area to integrate some stretching this is it. Unlike the lower back, the middle back has more degrees of freedom and movement when it comes to stretching. There is some strategic benefit when it comes to mobilizing this area of your spine as it trains and develops key muscles of the scapula which are linked to shoulder health mostly.

Last but not least, the Lat encompasses about as much area on the body as any other muscle group along with the Quadriceps. As such, the lats tend to bully the smaller muscles and keep the shoulder blades and mid back in tight and eventually dysfunctional positions. Some mobility work here can go a long way toward aiding some weak areas when it comes to the structural balance of your muscles and keeping the lats at bay.

Scapula

Right on top of the mid back sits the scapula. Now as I just alluded to there is nothing wrong with some rounding of the back and shoulder blades to activate commonly weak areas and untrain extended back postures. However, just as important if not more is the need to teach the scapula to pull back, retract, and stay locked in during movement. Think about deadlifting, squatting, benching, and anything that requires a stable upright posture for that matter.

You are only as strong as your weakest link, and a very strong argument could be made for the scapula in general being that weak link. Your biggest allies in this department to address the scapula specifically would be ytwl’s, seated hang cleans, t-bar rows, seated rows, DB rows, and much more.

The shoulder

The Glenohumeral Joint would be more formal here, but the shoulder works just as well as a reference. You need stability to prevent unwanted micro-movements or false gliding at the shoulder joint. However, the lats and other relative muscles can pose problems and become stiff, so some restoration and maintenance of proper muscle length through stretching can be warranted after a simple evaluation of the mobility of your shoulder. The over-under stretch and shoulder flexion against the wall compliments of The National Academy of Sports Medicine will do the trick and tell you what you need.

The Neck

The last area of concern when it comes to stretching would be the neck. A naturally delicate and weaker area will not require much stretching at all. Simple chin tucks with the head pressed against the wall are all that you need. This position provides a very subtle but effective stretch without compromising any vulnerable areas of the neck and builds positional awareness as well. The exception to the rule here are athletes who require tremendous amounts of neck strength to be able to effectively offset the repetitive demands of their sport and stay safe. Football players and combat athletes are the most common examples here.

Stride Rate vs. Stride Length

Stride Rate vs. Stride Length Speed is commonly said to be the product of running speed. Stride rate is simply the number of strides taken in a given amount of time or distance, while stride length is the distance covered in one stride. Research has found that optimum stride length at maximum velocity has a high correlation to leg length. It is approximately 2.1 to 2.5 times the leg length. 1 2 So stride rate is how often we take a stride or step, and stride length is the amount of ground we cover with each stride or step. Simple enough.

Keep Technique Simple

Experts like to break each element down into smaller phases, but I do not think there is a need to, and a general definition is adequate. First, the 2.1-2.5 times our leg length statement is impractical, unfortunately. What is interesting is that there is a strong relationship between speed, stride length, and stride rate in sub-elite runners. In 2000 in The Journal of Applied Physiology, Peter Weyand and his team found that strides were 1.69 times longer at 11.1 m/sec versus 6.2 m/sec, and stride rate or frequency was 1.16 times faster. Mind you, this study compared fast runners to slower ones. 3,4

Stride Mechanics depend on the speed level

However, there does not seem to be a clear consensus, and studies seem to be split on which one is more important at an ELITE level. For anything less, you want a solid combination of both elements. For example, research on elite sprinters indicates that the best ones spend less time on the ground. On the other hand, Debaere and his team found that the difference between stride rates between sprinters at the beginning of a sprint was 95% of the stride rate at maximum speed. They compared men and women. In Medicine & Science in Sports & Exercise, 2011, Salo, Bezodis, Batterham, and Kerwin analyzed 11 elite male 100-meter runners from the Olympic, World, and European Championships. Researchers concluded that some of the runners relied upon greater stride length compensation while others relied on stride rate.

So what is the take-home message with stride mechanics?

Some athletes possess greater stride length through phenomenal hip and overall strength and power. Others have incredible muscle recruitment speed (rate coding) which enables a superior stride rate. But the permanent suggestion on which one is superior is inconclusive with all available research at hand. Logically, it would make sense that each runner works on their relative weakness to further decrease running times and increase speed. The researchers supported this notion as well. Consider whether the athlete in question has greater strength or speed in movement and address accordingly. For example, if they run fast and perform jump plyometrics fast and explosively, but are not as skilled at weightlifting then they would need to focus more of their training efforts on the latter, and vice versa. On a final note, both elements are essential and if you were to pick one form of training skill to address both to the highest degree it would be power training development. Research supports this as well.

SCIENTIFIC REFERENCES:

#1-Clark, M, Integrated Flexibility Training. Thousand Oaks, CA: 2001.

#2-Clark, M, NASM Essentials of Personal Fitness Training, Baltimore, MD, Lippincott Williams & Wilkins: 2008

#3-Weyand PG, Sternlight DB, Bellizzi MJ, and Wright S. Journal of Applied Physiology 89:1991-1999, 2000.

#4-Kerr, B. A., Beauchamp, L., Fisher, V. & Neil, R. Footstrike Patterns in Distance Running. Biomechanical aspects of sports shoes and playing surfaces:135–142,1983.

The Joint By Joint Approach

I know you are familiar with the old saying that the more things change the more they will remain the same. Well eventually this becomes the case, and there is tremendous application with this common cliche when it comes to stretching. About two decades ago a movement model was proposed that was revolutionary at the time, and simply cannot be refuted. It’s known as “The Joint by Joint Approach.” With this model, you can view each joint in terms of mobility or stability in an alternating fashion. Of course, joints will require both but in terms of primary movement needs you can simplify the process and deem a single need that rotates at each joint. For example, the neck is designed primarily for stability, shoulder mobility, etc.

The Ankle

You have two joints that essentially comprise the ankle. Only one is going to be of concern when it comes to stretching, and that is The Talo-crural Joint. Beware the ankle has tri-planar capacity in human movement. Meaning that it can bend and extend in three directions. The disconnect here is that many athletes and coaches neglect two directions of stretch. Be sure to roll your foot inward and outward, bend and extend front to back and you should be covered.

The Knee

According to Dr. Gray Cook’s brilliant “Joint By Joint” model, the knee is a hinge joint much like your elbow, which is designed primarily for stability. In other words, too much motion laterally or rotationally inside the joint and bad things will inevitably happen. This is why mobility (strength + control) at the hip is imperative to keeping your knees healthy and unlocking true athletic performance potential.

The Hip

And now to the best for last. The true regulator of all lower body functions; the hips. Much like the ankle, but far more so the hip has to be strong and mobile in all three available directions of motion. Furthermore, this will limit stress at both the knees and ankles, and even the lower back and on up the chain. At best, your brain will detect a weakness and lock you up at multiple locations, and at worst you’ll eventually become injured if you risk not getting your hips strong and mobile. It’s not a matter of if but when this happens and symptoms or injury begin to emerge.

Long live the elbow tuck

For as long as I can remember now, coaches in any sports realm have been advocating keeping the elbows tucked to run faster. Unfortunately, this information is both misleading and counterproductive when the goal is to get faster. Suffice it to say, I’m still amazed that this kind of misinformation is being passed around with how long the training industry has been in existence.

Like most things in the training world, the cue to tuck your arms whether the arms are cycling forward or back is flat-out wrong. You will be given more than enough relative and practical insight here momentarily, but just think about the rotator cuff for a moment. When it’s injured and you practice shoulder rehab drills, practitioners and coaches make it a point to have you keep your elbows off of your sides with dynamic movement don’t they? Not only does this reinforce proper orientation of all associated shoulder structures, but you are only as strong as your weakest link. This means that in this case the more the rotator cuff works with the elbows flared out then the more this feeds strength in the prime power movers of the shoulders leading to faster running speeds.

Simplified Arm Drive Technique

So where exactly are the arms supposed to go when we sprint? To simplify, arms will cross in the front, bow in the middle, and draw out on the backside. The reason this is important is that the action will direct arm action forward during the follow-through, and it results in the immediate recruitment of stronger muscles (pecs, lats, glutes, etc.).

A simple analogy that I use to paint a clearer picture is to envision someone performing a standard bench press versus a closed grip variation. Which is stronger? The standard variation by at least 25-50% if you track athletes’ lift numbers. If we take that information and apply it to sprinting, it will yield far greater force output and effort from the arms, which will drive the athlete forward much faster than with the elbows in. Period.

Follow your instincts

Secondly, bringing the elbows in requires far too much conscious effort to be effective. Athletic movement is raw, natural, and highly intuitive. There are times when we want to modify the way an athlete moves, but this isn’t it. Let the arms go where they naturally wish to and strengthen the muscles that are doing so in the process, and you will be pleasantly surprised.

Always Remember Reflexes Govern Movement

Last but not least, our body has a built-in power reflex called “The Cross Extensor Reflex.” Which is supported by a very stiff fascial network and muscle anatomy groups that desire rotation from the extremities. CAR is the action of the arms and legs moving in opposing directions of one another. So as you feed the arm in one direction, it will create a mutual reaction from the legs, and vice versa. In other words, more arm action leads to more guaranteed leg action and faster running speeds. An athlete can attempt to stay in as much as they want, but ultimately sprinting is a sub-conscious task when it counts. And that time is on the field and in competition in the face of high stress and opposition. So prepare accordingly athletes and coaches.

Speed is found on the balls of your feet

This key technique calls for a majority of our body weight to be concentrated over the front of our foot. The more forward our weight is over our feet, the more forefoot dominant we are, and vice versa. This technique encourages “leaning” while sprinting, but make sure you are not breaking at the hip. This concept becomes important in sprinting for a few reasons.

First, in sprinting we are trying to move in a forward direction. If we simply shift our weight forward on our feet, we are already that much closer to where we want to go and it is easier to move in this direction. So our efficiency automatically improves with our body weight forward. Just stand up straight, lean, and fall forward (Rolling start) and you’ll see what I mean.

Secondly, running on our forefoot or toes is a much healthier and more effective way to run faster. Kelly Baggett was I believe the very first to classify Forefoot Dominance in sprinting as moving from the hip, while Rearfoot Dominance in sprinting as knee running. Running from the toes activates the hips, still activates the knees, and brings these two body parts together more equally. While heel running overloads the knees and inhibits the activity of the hip.

Let’s look at the research

Running on the heel creates greater impacts, increases braking forces, weakens the calves since the heel is supported on the ground, stresses and potentially hyperextends the knees much more, applies some force in the wrong direction, creates over-striding, creates longer GCT (Ground Contact Time), creates more energy loss, and will slow us down.

Does that sound like a recipe for success to you? Fortunately, a slight adjustment of Forefoot Dominance will cure all of these aforementioned issues and increase your speed potential in the process. In 1983, a researcher by the name of Kerr found and reported that runners who were faster in short, medium, and long-distance events were FF dominant. 81

More Research to Support Forefoot Sprinting

What else was interesting is that only 2 percent of participants exhibited this technique. Also please note that these studies are infrequent and utilized with long-distance runners who are much slower, so the findings are expected.

Like in the case of the famous study from Hasegawa in 2007. 2 This was a Japanese study that examined much slower marathon runners who were rearfoot dominant. What was interesting, though, is that a higher percentage of faster runners ran on their midfoot. I’m sure that if they were examined at high speeds like in the case of sprinters, the results would indicate that forefoot dominance was even more prevalent.

The study also mentioned that a continuum in technique was present. As runners decreased speed, rearfoot running was more prevalent and vice versa. I’m certain after watching hundreds of athletes run over the years that if more studies were conducted on the matter, a constant finding from researchers would be that fast sprinters are forefoot dominant.

Positive versus Negative Foot Speed

Premature grounding of the swing leg typically means that the foot will still be moving forward concerning the body when ground contact is made. This is referred to as excessive positive foot speed and it is potentially disruptive to efficient sprinting.

Positive foot speed is associated with over-striding or having our foot too far out in front of our mass. Ideally, the foot should be moving backward concerning the body when a touchdown occurs. This is often referred to as negative foot speed at ground contact, and this movement pattern is highly correlated with increased sprinting speed. Negative foot speed is also associated with forefoot running. 3

SCIENTIFIC REFERENCES

#1-Kerr, B. A., Beauchamp, L., Fisher, V. & Neil, R. Footstrike Patterns in Distance Running. Biomechanical aspects of sports shoes and playing surfaces:135–142,1983.

#2-Hasegawa H, Yamauchi T, and Kraemer WJ. Journal of Strength and Conditioning Research 21: 888-893, 2007.

#3-Mann, R. The Mechanics of Sprinting. CompuSport: Primm, NV. 2005.

Cryotheraphy isn’t a new intervention

If you refer back decades and even well over one hundred years ago you will notice that pretty much every culture practiced some form of cold water immersion therapy at one point or another. Aside from making you feel much more alert and invigorated, there is definitive evidence that shows submerging in a painstakingly cold ice bath, dousing yourself under cold water, or exposing yourself to very cold temperatures outside with light clothing will effectively boost your metabolic rate and allow you to burn more calories, among many other things. Here is an article from world-famous trainer Ben Greenfield that covers everything you need to know in regard to various levels of cold water therapy:

https://www.t-nation.com/training/cold-temps-for-a-hot-body

In this article, Ben talks about two very potent hormones (i.e. adiponectin and irisin) involved in health and longevity, body composition management, and performance as it relates to cold therapy. It’s easily the best article written on the subject to date, so any feeble attempt from me to re-invent the wheel here wouldn’t do justice and I would just be repeating what Ben already wrote. I just want to take a moment in this short article to outline some of the surface-level benefits associated with cold water therapy so you can appreciate the modality’s value as a competitive athlete.

Cryotherapy Benefits 101

First, there is a very apparent increase in energy utilization from exposing yourself to ultra-cold showers for a short duration (1-2 minutes) at repeating intervals. Cold therapy is a form of “hormetic stress,” meaning that too much of a good thing can be bad and any benefit that you encounter from cold training can be restricted if you try and push the temperatures too low for too long at the beginning. Recent research from Dr. Huberman in his lab has resounded the same evidence and philosophy. In other words, more isn’t better when it comes to Cryotherapy practice. A great starting method for this type of therapy would be applying cold exposure for 1-2 minutes followed by a minute or two of normal or hot water, and repeat the sequence for 4-6 rounds. I can tell you firsthand that any intolerance that you feel at the start of cold therapy will be diminished once your body builds up a safeguard against extreme temperatures (i.e. brown fat formation, etc.)

Boost hormones naturally with Cryotherapy

The next benefit of cold water therapy is a boost in testosterone levels! With testosterone’s very direct control of muscle exertion levels, this benefit is great for anyone regardless of your age or training objective. A research study performed in England during the early 90s showed that plunges in ice baths and exposure to extreme cold weather and water sources yielded an increase in testosterone production in the human body. 1 Moreover, there is a potent immune response that occurs as well which gives you the added benefit of an increase in white cell production to help combat disease and increase your immunity. If you watch Joe Rogan or any other intelligent and credible resource who practices cold water plunges regularly, then you they will tell you that the method is one of the best for recovery from various past injuries, soreness, and functional restrictions.

SCIENTIFIC REFERENCES:

#1-https://www.artofmanliness.com/articles/the-james-bond-shower-a-shot-of-cold-water-for-health-and-vitality/?utm_source=ONTRAPORT-email-campaign&utm_medium=ONTRAPORT-email-campaign&utm_term=&utm_content=Cold+Therapy+for+Increased+Testosterone%3F+%28Part+4+of+5+-+read+now%29&utm_campaign=RH+Clickbank+Customer

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Resisted Sprinting Methods

Resisted methods are a little more taxing, so it is strongly suggested to use this approach at a maximum of 2x per week throughout your training. When it comes to technical modifications, nothing compares to resisted sprinting work, aside from perhaps Wickets which you will learn more about shortly.

Uphill or Ramp sprints

Let us kick things off with ramp work. Now you might not have access to specialized training facilities that regularly offer this training amenity, but a mountain or hill works just fine. The beauty of ramp work is that you cannot cheat the exercise and cheat your technique in any way, quite the opposite. There is a natural restoration of stride features, and more strength, speed, and power that you are honing in the process. All technical elements must come to light to run effectively uphill against the constant resistance that hills naturally provide.

Parachutes

Do you remember the parachute craze from approximately ten-plus years ago? Every coach and trainer promoted parachutes or used them with their athletes. Like almost everything the hype and popularity faded because parachutes are an added cost and lack practically in many indoor settings. Nonetheless, feel free to add them in if you enjoy them and reap some reward.

Treadmill

Below are several studies that examined the relationship between treadmills and over-ground running. The first study by: Wank, Frick, and Schmidtbleicher found that the multidirectional patterns and curves at the lower extremities were pretty similar, meaning that the sprint patterns in both approaches were pretty equal. However, researchers did note that there were some large differences among individuals, which suggests that the treadmill is not the best approach for these folks. Moreover, this study also found that subjects on the treadmill had greater stride frequencies and shorter stride lengths, which we now know is counterproductive for faster running. 1

More Treadmill research

The next study examined 21 participants who ran at a selected speed for 3 minutes, and then immediately followed that with a 3‐minute treadmill run. The study found that over-ground runners ran faster than on the treadmill. 2 Another study examined the differences in muscle activity of the lower extremities between over-ground running and treadmill running. The differences were very slight and labeled insignificant. 3 Increasing the incline of the treadmill to increase power and force output seems to work well. Swanson and Caldwell in 2000 found that running on a treadmill at 30% incline increased muscle power and net force by 345% and 219%, respectively! 4 Although treadmill running is not an effective tool for developing top speed, in 1974 Elliot indicated that it has shown promise for developing short‐term acceleration. 5 In 2007 Myers found an equal result in 10‐yard sprint time performance between inclined treadmill running and ground‐based resistance training methods. 6 Too summarize, the treadmill sacrifices stride length, which is an important factor for running speed. The muscle activity reports between over-ground running and treadmill training were the same. Treadmill running is not a great tool for developing top speed but did show some solid contributions to improving acceleration. With that being said, it could be an optional tool you could use as a “Specialized Speed Training Method” as a source of variation.

Sleds

Sleds have been discussed ad nauseam and deserve an entire master article to do justice. There is no comparison between them and any other resisted-based method. Period!

Resistance Bands or Tire Towing

So if you happen to be down on your luck or a little poor and can’t afford any of the flashy and luxurious pieces of training equipment then not to worry ladies and gentlemen. The “Minimalist” approach can still work just as well and you don’t need much like in the case of having access to a hill or mountain to sprint up or down. Moreover, you can go old school and just loop a long rope around a tire and secure it around your shoulders or waist, whichever you prefer.

Un-resisted Sprinting Methods:

Un-resisted sprinting methods satisfy a style of training that I like to refer to as “Facilitated Sprinting.” Any notable technical drill will incorporate this training idea or concept, or it’s not doing much by way of getting you or your athletes faster, as science has confirmed.

Wickets

Wickets are a form of modified sprinting that re-organizes an athlete’s cadence and sprint pattern with the support of visual feedback in the form of low hurdles:

https://www.youtube.com/watch?v=wCJbb4b5_xY

Tempo and Dowel Runs

If you read my speed training book then you will know the true benefit of tempo and posture-based runs. These are active recovery-based runs that serve as a means of stimulation as you recover from actual speed work. So not much gained in terms of direct speed and power development, but don’t overlook or dismiss these methods since they have strong implications for improvement and have been utilized by track and field coaches for decades now.

Reactive sprint types

Reactive sprints are very sport-specific and a great “brain training” method to allow for faster reaction time and decision-making skills. These drills allow the athletes to compete and include; Mirror Drill variations, angled chases, tag games, shuttle run races, and much more.

SCIENTIFIC REFERENCES:

1‐Fellin R, Manal K, and Davis I. Comparison of lower extremity kinematic curves during overground and treadmill running. Journal of Applied Biomechanics 26: 407‐414, 2012.

2‐ Kong, P.W.; Koh, T.M.C.; Tan, W.C.R.; Wang, Y.S. Unmatched perception

3‐Schwab G, Moynes D, Jobe F, and Jacquelin P. Lower extremity electromyographic analysis of running gait. Current Orthopaedic Practice 176: 1983.

4‐Swanson S, Caldwell S, and Graham E. An integrated biomechanical analysis of high speed incline and leveltreadmill running. Medicine & Science in Sports & Exercise 32: 1146‐1155, 2000.

5‐Elliot B, Pyke F, Roberts A, and Morton A. The biomechanical effects of treadmill training on running performance. British Journal of Sports Medicine 8: 171‐175, 1974.

6‐Myer GD, Ford KR, Brent JL, Divine JG, and Hewett TE. Predictors of sprint start speed: the effects of resistive ground‐based vs. inclined treadmill training. Journal of Strength and Conditioning Research 21:831836, 2007.

#1-Elasticity

Tissue elasticity is innate to tendons and specific bouncy properties of muscle (i.e. Titin). Plyometrics take advantage of this anatomical feature and seek to improve rebounding rates and the level of your bounce in athletic movements such as sprinting and jumping.

#2-Deceleration

Most are aware at this point that a majority of injuries occur during rotational activities that require a group of muscles to act eccentrically, or through proper deceleration. Plyometrics are about as specific as it gets to training true deceleration at the highest level possible!

#3-Systemic Speed and Power Output!

If you want to have complete peace of mind that you satisfy physical readiness before training, then plyometrics is your ticket to success. Moreover, plyometrics is a direct form of speed and power training and comes in several shapes and forms.

Advanced Plyometrics to take your training up a notch!

Hex Bar Jump Squats

If you happen to be looking for a drill to develop power better than just about anything else, give Hex Bar Jump Squats an honest run. Research has shown they are more effective at eliciting power than Barbell variations. A bonus is that the setup and execution are generally easier, which lends particularly well to the majority in group settings

Rear Foot Elevated Split Squat Jumps

Once you’ve had some practice with this common quad dominant movement, you can train it in plyometric form and provide an excellent challenge to the body. Improvements and emphasis on balance stabilization, single leg strength, speed, power, and coordination come as a total package with the exercise.

Depth Jump to Broad Jump

This uncommon plyometric is great since it provides a unique source of overload and develops both horizontal and vertical speed and power, which every type of athlete requires at a high level.

UPPER BODY SPEED TRAINING + UPPER BODY POWER TRAINING + UPPER

BODY STRENGTH TRAINING

Plyometrics Olympic Lifting Maximal Strength

Medicine ball drill Hang snatches and cleans Bench press and Chin-ups

Explosive Strength Supplemental Strength

Speed bench press Military Press and DB Rows

LOWER BODY SPEED TRAINING + LOWER BODY POWER TRAINING + LOWER

BODY STRENGTH TRAINING

Plyometrics Olympic Lifting Maximal Strength

Jumping Hang snatches and cleans Squat or Deadlift

Explosive Strength Supplemental Strength

Speed squat or deadlift Single leg movements, GHR, RDL’s

Keep your power work generalized

With this model, you’ll always be incorporating a majority of the training you need to be powerful throughout both the upper and lower body. Ultimately, both regions of the body are going to be utilized in any movement pattern, with generally one half being primary in certain movements and the other half secondary. Therefore you’ll need both halves functioning at a high level if you truly want to maximize a movement pattern, especially in the case of sprinting or speed‐based movements.

The luxury of this approach is that you could optimize any target movement by training within the confines of this model, as long as you successfully address each aspect. As a testament to this, I’ve utilized this model with golfers, boxers, baseball players, lacrosse players, soccer players, skiers, basketball players, football players, etc. several times and the results were fantastic. I should quickly note that the only real difference between devising this approach for say a football player and a tennis player would be alterations in the speed and specific strength categories.

A large majority of sport‐specific movement patterns are lower or upper-body speed‐based motions (throwing, kicking, hitting, running, jumping, cutting, etc.). A tennis player’s speed work prescription to swing a tennis racket should arguably differ from a football player, who may potentially do less swinging and more throwing or pressing activities. Honestly, though, each of these activities is going to create the same speed or plyometric effect in similar areas of the upper body. The only other discrepancy would be the “Specific Strength” category under lower body strength training,

Here’s what you should do to protect your Hamstrings

Active stretching during your pre-workout phase

This will improve power and prevent speed reductions by 5-30 percent so there are no timing issues that could occur. Also, what is the point of static stretching before a workout? Think about this scenario for a moment if you will please. Static stretching seeks to relax and inhibit muscles. The complete opposite of what you are trying to accomplish right before training and competition. Leave the slow, boring, routine, and recovery-based stretches well after your workout and in between high-intensity training days if you want to see real results.

Bridge daily

End-range bridge work is your ally in this fight and it’s very low level. If you can find someone to perform a hip extension test and identify the proper contraction sequence of your same side glute and ham and opposite side erector that would be a great start to test your body’s coordination and present state of function. Often you will witness abnormalities in this pattern which can contribute to potential hamstring injuries. If you look at the 4 common postures, every single one can involve a weak glute complex. This is the only muscle group where this is the case, so some extra attention should be dedicated to the area just as some added insurance.

Start and revisit sled and ramp work

Common causes of hamstring aggravation are over-striding at touchdown and a lack of deceleration in the swing leg according to research. Both of these can be strengthened and prevented with a slower tempo/higher resistance application if you are starting a speed or sprint training program. If you have been hammering away at your sprints week in and week out, don’t be afraid to implement a phase of loaded sprint work to help emphasize technical weak points, strengthen weaker muscle groups, and still improve acceleration and speed levels as your body’s nervous system and muscles recovery properly and thoroughly.

Stay and keep fresh

Fatigue onset is a major precursor to hamstring issues according to research. 1 Speed work should be done twice per week at opposite ends of the week and right after the explosive phase of your warmup is complete. I’m sure you have felt the aftermath of intense Romania Deadlifts in training in the past. They leave you sore for a week! Recovery rates of the hamstring complex are slow due to its fast-twitch nature and relatively poorer blood flow and capillarization capacity. As such, if you sprint too often too soon, or for too long without a practical strategy then you are asking for trouble. Also keep in mind, that injury isn’t the only factor to consider regarding a muscle being over-trained. HRV, muscular strength, time to exhaustion, soreness, coordination and body control, and others are also signs that you aren’t recovering properly, so don’t wait for your body to just completely hit the wall or go overboard before you decide to make the right changes to your training program.

SCIENTIFIC REFERENCES:

#1-Feeley BT, Kennelly S, Barnes RP. Epidemiology of National Football League training camp injuries from 1998 to 2007. American Journal of Sports Medicine 36:1597‐1603, 2008.