JC's Musings

Horiztonal Force Training

STRENGTH AND FORCE

Do you have exercises that focus on horizontal force capability? Yes? No? Is it time to take a stock take of your programs?

Previously we discussed that focusing on horizontal force production would seem important for improving first step quickness and acceleration. It was also noted that the magnitude of the horizontal forces don’t necessarily need to change for better acceleration, rather the force orientation can be optimised for better sprint gains i.e. force vector specificity.

So if warranted, you might consider getting more horizontal in your programming.Exercises can be acyclic such as the hip thrust or donkey kick or cyclic such as walking dumbbell lunges. We can get creative with, pulley and inertial fly wheel systems. Rubber based and sled resistance can offer other great options. What about integrating various strongman activities or haltere/handheld type jumping? Have you focused plyometric and medicine ball work horizontally?

I am picking you all have some great exercises to share, so please do.