ALTERNATE METHODS FOR
DEVELOPING STRENGTH, POWER
AND MOBILITY.
By Dan A. Pfaff, University of Florida
The author examines the role of general strength, mobility, and posture in the training of
high performance athletes and offers alternatives to the current trends in strength and
power training. Re-printed with permission from the author.
During the last two decades no biomotor quality has been explored in scientific research
studies more so than strength. We have seen entire industries evolve around this concept
through the endless search for an easier, faster way to athletic excellence. Machines,
drugs, nutritional supplements, training programs, exercise routines, etc. have been
examined, proposed, and exulted by just about anyone actively involved with physical
culture. There are as many approaches to developing this very fundamental quality as
there are athletes, coaches, researchers and therapists.
The development of strength presents unique puzzles in that so many other biomotor and
biomechanical factors have to be accounted for while addressing this particular quality. In
the arena of track and field, the term power seems to be the "buzz word" of the times. The
enhancement of power' however can be severely restricted if general strength parameters,
mobility, and posture are not addressed. It is the goal of this article to offer some insight
into the philosophies used during our training sessions to remedy some of the
aforementioned
aforementioned conflicts.
Throughout recorded history "posture" has been a keen topic of artists, anatomists, the
military, sportsmen, and the medical arts. In sport we speak of body mechanics when
describing sport posture. This term refers to both the static and functional relationships
between body parts and the body as a whole. The concept includes over 200 bones and
some 600 muscles not to mention the endless chains of fascia and various connective
tissue systems. Efficient body mechanics
mechanics is a function of balance and poisepoise of the body in
all positions possible including standing, lying, sitting, during movements and in a variety
of mediums. These systems are monitored, driven and controlled by a complex network of
propri
proprioce
ocepto
ptors
rs and
and their
their relate
related
d membe
members.rs. Maxim
Maximum
um physio
physiolog
logica
icall and
and mecha
mechani
nical
cal
function does sometimes serve as a guide for correct postures. These functions can be
further evaluated by observing excessive stress on joints, connective tissue, muscles, and
coordinative action. In the sport of track and field, "active alerted posture” is the goal of all
sportsmen. This can be defined by the balanced action of muscle groups on both sides of
body joints at six fixing levels: (1)ankle joints; (2) knee joints; (3) hip joints; (4) lower back;
(5) head and neck; (6) shoulder girdle (Jessee,1977). Poor mobility, strength imbalances,
overu
overuse
se injuri
injuries,
es, discoo
discoord
rdina
inatio
tion,
n, etc.
etc. can
can often
often times
times be trace
trace back
back to these
these postu
postural
ral
tenets.
While specialized training can sometimes lead to postural improvement it is my belief that
general activities that enhance posture, joint strength, muscle and joint coordination, and
all aspects
aspects of mobility
mobility are in short supply with today's
today's youth.
youth. A highly sedentary
sedentary lifestyle
lifestyle
exhibited by today's society has precluded the acquisition of these general qualities once
found in abundance several generations ago. I have found that the introduction of highly
specialized, event specific training stimuli can be the source of tremendous frustration and
reoccurring injury patterns if these “foundational items” have not been developed, been
given time to stabilize and then in a systematic format undergo actualization in a variety of
conditions, thresholds, and environments. Therefore, our athletes include a great deal of
remedial and ancillary work of this type in our training schedules. As the athlete acquires
more efficient postures during very simple motor tasks we find the more advanced skills
evol
evolve
ve at a quic
quicke
kerr rate
rate and
and that
that long
long term
term repe
repeti
titi
tive
ve inju
injury
ry patte
pattern
rns
s less
lessen
en or are
are
eliminated. The template and coping skill that is formulated during the basic skill activity
seems to lay large foundations for superior athletic skills.
The repertoire of activities used to enhance functional postural integrity and as a result
latent power resources is limited only by one’s creativity and knowledge of kinesiological
principles. As this integrity is evolved, then more sophisticated and advanced movement
skill
skills
s resul
result.
t. Listed
Listed below
below are selec
selectt items
items from
from the menu of traini
training
ng scheme
schemes s that
that we
imple
implemen
mentt at variou
variouss sessio
sessions
ns throu
througho
ghoutut the train
training
ing year.
year. Volume
Volumes,
s, intens
intensiti
ities,
es,
densit
densities
ies,, and
and rest
rest to work
work ratio
ratios
s are influ
influen
ence
ced
d by train
training
ing age,
age, time
time of the season,
season,
medical and skill parameters.
Postural Training Controls
1. Sprint
Sprint Drills
Drills or Exerc
Exercises
ises
2. Multiple
Multiple Jumps
Jumps Series
Series
3. Multiple
Multiple Throw Series
Series
4. Dynamic
Dynamic Mobil
Mobility
ity Circuits
Circuits
5. Hurdle
Hurdle Mobility
Mobility Circu
Circuits
its
6. General
General Streng
Strength
th Circuits
Circuits
7. Medicin
Medicine
e Ball
Ball Circuits
Circuits
In this listing of works the implementation, analysis, and motor re-education is based on
athletic needs, weaknesses, and homeostatic levels of function. Sprint exercises involve
various movements horizontally through space whereby limbs are placed through unique
ranges of movement under varying thresholds of velocities and force considerations.
Multiple throw exercises involve various rotations, flexion/extension factors, and both intra-
and inter- muscular coordination. Multiple jump series can and will address similar
biophysical factors. Dynamic and hurdle mobility series put unique challenges on the
proprioceptive organelles and central nervous systems. Medicine ball work is very
multifaceted and can be utilized for a wide range of factors in functional movement
parameters.
Sample Series:
Verdun: a walking exercise battery
1. Low walks:
walks: the athlete assume
assumes
s a half
half squat depth and proceed
proceeds
s to walk
walk a given
given
distance maintaining proper squat positions and center of mass height the entire
duration of the walk. These walks can be done forward, backward, and laterally.
For advanced training the coach can toss a medicine ball to the athlete while
engaged in walking, throws can be varied in location to increase task difficulty. As
skill levels develop the coach can play with depths, distances, volumes, and work
to rest ratios…
2. Duck
Duck walks: the athlete
athlete assumes
assumes a half squat
squat depth and proceeds
proceeds to walk with a
fuller extension of the knee joint than in the previous exercise prescription. Multiple
direction training again should be used as can apparatus.
3. Lunge Extensions
Extensions walks: the athlete
athlete takes a long, lunge like step with maximum
maximum leg
split. After a short pause in this position they should then rise up over the front leg
in a tall as possible position while passing the base of support and then land on the
opposite leg in a similar split attitude. Holding a medicine ball in various positions
will increase degree of difficulty. Overhead, on the side, behind the back, and in
front with arms fully extended are common positions for ball positioning.
Rudiment: a jumping battery
This is a multiple jump or plyometric based series whereby the athlete does various
jumping skills using various amplitudes
amplitudes of flight and very specific wavelengths
wavelengths in terms of
distance covered. A secondary section, series B utilizes various movements where one
can play with power/speed components in an elastic emphasis environment. The height of
displacement and distance of each flight phase in series B is dependent upon biophysical
demands. Amortization skill,
skill, connective tissue reactivity,
reactivity, balance and synchronization
synchronization are
key components to this acquisition. In series A the rise of the center of mass should be
very restricted and is seldom more than 10 cm (4 inches) in amplitude. The length of each
jump is anywhere from 30cm (1 foot) to 90cm (3 feet). Uniform joint extension and flexion
is paramount. In either series distances covered, rest intervals, volumes, etc. should follow
sound training theory constructs for age, time of year, health of athlete and specific
identified needs of skill.
Series A
1. Double
Double foot forward
forward
2. Double
Double foot
foot backwa
backward
rd
3. Double
Double foot
foot lateral
laterally
ly
4. Single
Single foot
foot forwar
forward
d
5. Single
Single foot
foot backw
backward
ard
6. Single
Single foot
foot latera
laterally
lly
7. Left, left, right, right combo’s
Series B
1. Skips
Skips for
for heigh
heightt
2. Skips
Skips for distance
distance
3. Straigh
Straightt leg scissor
scissor bound
bounds
s
4. Flexed
Flexed leg
leg scissor
scissor bounds
bounds
Hurdle Mobility Series: a low speed, precision battery
1. Hurdle walkover
walkover with alternate
alternate lead leg; spacing
spacing ranges from rail to rail
rail to one foot
gaps
2. Hurdle
Hurdle walkover
walkover with consta
constant
nt lead leg
3. Lateral
Lateral walking
walking with
with straight
straight lead leg
4. Lateral
Lateral walking
walking with
with flexed lead
lead leg
5. Lateral
Lateral skippin
skipping
g with straight
straight lead leg
leg
6. Lateral
Lateral skippin
skipping
g with flexed
flexed lead leg
7. Skipping with
with alternate lead leg;
leg; spacing increases
increases to anthropometric
anthropometric measures
measures
8. Skipping
Skipping with
with constan
constantt lead leg
9. Reverse hurdle walkovers
walkovers
10.Multidirectional walkovers, ie. Two hurdles forward, then one backwards
All of the above can be done at different heights, spacings,
spacings, and hurdle count. Common
series finds one doing 1-3 sets of 5-10 hurdles per exercise. Pace and rest intervals can
tax various neuromuscular and energy systems in route.
ADDITIONAL RESOURCES
>> Learning from the Legends
In these videos, Tom Tellez presents the Sprints,
Sprints, Hurdles and Shot Put. Dan
Pfaff presents Sprints, Hurdles and Jumps.
There is an hour long roundtable Q&A period at the end with both coaches,
followed by a detailed “Field Event Technique Fixes” by Dan Pfaff. Total length
of the lectures: 7.5 hours.
hours. Click here for more information.
information.
>> Tom Tellez Sprint Drills
Tellez discusses and his athletes demonstrate the factors necessary to be a good
sprinter (stride frequency x stride length = sprint speed); conditioning drills and
dozens of specific drills.
Produced in 1992. 30 minutes.
minutes.
Available from Amazon.com.
Amazon.com. Click here for more information.
information.
>> Block Starts and Acceleration Mechanics with Tom Tellez
This DVD presents an overview of the starting and acceleration mechanics. It details
the factors that sprint coaches should look for in setting up the starting b locks, the
optimal "set" position for an athlete, and what an athlete should do during the
acceleration phase of the sprint to maximize performance. Among
Among the topics
covered: coming out of the blocks, ideal leg angles in the blocks, acceleration, power
vs. speed, and arm stroke. 57 minutes. Available from OnLineSports.com.
OnLineSports.com. Click
here for more information.
