STEP BACK TO MOVE FASTER
Explosive and reactive on field movements require immediate and efficient action, which is why the following statement is one of the biggest controversies in sports training.
Taking a step backwards will actually help you sprint forward—faster.
When some Australian scientists at Edith Cowan University had athletes use this “false step” technique to trigger a sprinting motion, the men covered five metres significantly quicker than when they took off by initially stepping forwards.
In order for an athlete to initiate forward movement of the body, their driving foot needs to be behind their centre of gravity in order to maximize the first step.
There are two ways to achieve this:
- allow your bodyweight to fall in front of the feet
- rapidly and explosively step one foot backwards (plyo step)
It has been the eternal argument in speed and agility training. A few years ago, this study, published in the Journal of Strength and Conditioning Research, appeared to shed some definitive light on the matter. [Read more…]