HORIZONTAL APPLICATION OF

FORCE

Applying Strength and Power

Horizontal Forces Sprints involve exerting force horizontally so that the

athlete can move forward quickly. All of the jumping events involve a run-up phase where

the athlete attempts to maximize horizontal velocity. Two of the jumps are concerned with minimizing the loss

of horizontal velocity during the jump to maximize the distance jumped.

Two of the jumps are attempting to translate that horizontal velocity into vertical velocity to maximize height.

All of the throws are concerned with the horizontal application of force.

Problem: most strength training emphasizes vertical force application.

Overview

Tools to enhance force production Strategies (training approaches) Program design thoughts

Tools

Maximal strength training exercises Olympic lift variations Sleds/prowlers Others

Maximal Strength Training Exercises Two types of exercises help train

athletes to generate force against the ground:SquatsDeadlifts

Kettlebell Swing

Wear shoes May be closest to

horizontal force application Rather than a rhythmic endurance

exercise, can be done with lots of weight and low repetitions

Plyometrics and Throws

Two of the best tools to teach horizontal force application.

Horizontal plyometrics are specific:BoundsSingle effort jumpsMultiple effort jumpsJumps to or over boxes

Throws

Throws can teach the horizontal application of force

Medicine ball toss:ForwardChest passStep and throwRotational throws

Plyometrics/Throws, Thoughts

Specific However:

Strength base makes plyometrics more effective

LandingImpactCNS fatigue

Overview of ToolsGeneral Tools

Special Tools Specific Tools

Squats Throws Plyometrics

Deadlifts Kettlebell Swings

Olympic Lifts

Sleds/Prowlers

Strategies/Training Approaches

Complex training Combine strength and track training

Complex Training

Idea is to combine a heavy, slow strength move with a fast movement like a plyo or Olympic lift.

Theory: heavy movement recruits more motor units. Fast movement takes advantage of that recruitment.

Today called post-activation potentiation (PAP)

Research very mixed on this.

Complex Training: Horizontal Emphasis Back squats + long jump Split squats + standing triple jump Front squat + Box jump Etc.

Complex Training Thoughts Not a magic bullet But, not harmful either Great use of limited training time,

especially during the season.

Science Fiction: Combining Strength and Track Training

This can be an effective way to show the athlete how strength training applies to and supports the event.

Reinforces many of the technical cues common to both activities.

Sample Combined Program Split Cleans, 3x3 each legx60% +

Bounds, 3x20 meters Back Squats, 3x4-6x80-90% + Hurdle

Hops, 3x10 meters Romanian Deadlifts, 3x4-8-RM + Falling

Starts, 3x10 meters

Combining Strength and Track Training Reinforces the applicability of strength

training Takes a lot of work on coach’s part Requires enough equipment and

enough help to move the equipment Only practical with elite-level athletes

Program Design Suggestions

Examine by level of development:FundamentalNational-caliberElite

Fundamental Program Design Building a fitness/technique base Narrow range of exercises Focus is mostly on general exercises

Building a Fitness Base

Getting the body used to sprinting and jumping

Strengthening ligaments, bones, and tendons

Muscle hypertrophy Total body strength Power

Building a Fitness BaseGoal Approaches

Preparing the body for sprinting/jumping Technique drills, A/B drills, bounds, low volume sprints, single-effort plyometrics, shin splint drills, hamstring exercises

Tendons/ligaments/bone Moderate-to-high volume strength training, multi-joint exercises, 30-60 seconds recovery

Hypertrophy Moderate-to-high volume strength training, multi-joint exercises, 30-60 seconds recovery, high intensity (2-3 reps left in the tank)

Total body strength Moderate volume strength training, multi-joint exercises, 60+ seconds recovery, high intensity (1-2 reps left in the tank)

Power Single-effort plyometrics, increased strength, Olympic lifts

Narrow Range of ExercisesGoal Tools

Preparing the body for sprinting/jumping

Ankling, high knee drills, hip-to-heel drills, A/B drills, bounds, ankle hops, walking on toes, marches, crab walks, back pedaling, counter-movement jumps, squat jumps, standing long jumps

Tendons/ligaments/bone Squats, deadlifts, hip extension exercises, lunges, bench press, military press, pull-ups, dips, push-ups, bent-over rows

Hypertrophy Squats, deadlifts, hip extension exercises, lunges, bench press, military press, pull-ups, dips, push-ups, bent-over rows

Total body strength Squats, deadlifts

Power Power clean (hang), push jerk, pulls

Fundamental Training: Example

Day One Day Two Day Three

Emphasis Strength/Acceleration

Power/Max Velocity Hypertrophy/Endurance

Speed Training Technique drillsFalling/standing starts, up to 10 meters

Technique drillsStride length drillsFalling/standing sprints up to 40 metersBounds

Technique drillsStride length drillsFalling/standing starts up to 100 meters

Jump Training Jumps in placeJumps with 1-3 step run ups

Jumps in placeJumps with 1-3 step run ups

Strength Training Back squats or DeadliftsRomanian deadliftsBench pressBent-over rowsMilitary press

Power clean (hang)PullsPush jerk

SquatsLungesHip extensionBench pressPull-upsDipsMilitary press

Other MB Throws MB Throws Conditioning