Force Application and Body Alignment, Part 2: Drills for Touchdown and Posture

CLICK HERE for Part 1 of Force Application and Body Alignment, Part I: Drills for Touchdown and Posture.

This tutorial is guest blogged by Mike Goss, CSCS, and Level II USATF, jumps, throws, and combined events. Mike is also in the Coaches Advisory for USATF-GA.

Click here for all articles written by Mike Goss.

Force Application and Body Alignment, Part 2: Drills for Touchdown and Posture

Posture plays a significant role in optimizing force application. It is imperative that a coach spends time evaluating and developing these basics to athletic performance. Over striding, inconsistent turn over, accelerating high on the toes, and heel strike inhibit running efficiency.. The following photo sequences illustrate correct postures, foot contact, and the interrelationship between posture and force application. Also included are common errors and verbal cues to correct poor form.

Start in a stable position and focus on the objective.
Keep the feet in contact with the ground until initiating the jump
*THE DRILL WILL HAVE NO SIGNIFICANCE IF DIRECTIONS ARE UNCLEAR

Prior to takeoff forward lean will be present. Standing starts require a degree of lean
Hip angle will be corrected upon extension and flight

Here the athlete keeps aligned the head, hips, and feet

Instruct targeting the center for landing

Posture, Force Application, and Amplitude of Movement

MODIFIED BOUNDING

No knee drive, it’s directed from the hips
Foot plant is a roll and push back landed underneath the hips

Begin with the very simple and progress to more dynamic action and range of motion

Summary

In review; the faster sprinters in maximal speed running has the contact the ground nearest to the center of mass. This action inhibits negative ground contact or braking. Efficient running and jumping requires good posture; it allows better range of motion from the hip flexors and the ability to return the shins to a perpendicular alignment with the ground.

The above drills are effective for teaching skills to the novice and reinforcing proper mechanics in advanced athletes. The use of these or similar movement patterns also assist with plyometric training.

Preseason training of running and jumping techniques contributes to skill development and general condition-ing. Conditioning void of force application and postural drills delay skill development.  Instruction in posture and ground contact contributes to the development of running and jumping events.

I’d like to thank Tyler “Rambo” Riberdy and Frantzky Thomas for demonstrating the (above illustrated) drills.