Strength is Specific: The key to optimal strength training for sports by Chris Beardsley

Author:Chris Beardsley [Beardsley, Chris]
Language: eng
Format: azw3
Publisher: Strength and Conditioning Research Limited
Published: 2018-06-17T16:00:00+00:00

Unlike sprinting, there are no studies comparing the muscle sizes of athletes who are good at changing direction with athletes who are not as accomplished at this skill.

Even so, by looking at studies using a range of other methods, we can see that change of direction ability is determined primarily by the deceleration phase, and only secondarily by the acceleration phase.

Additionally, we can see that both phases involve coordinated flexion and extension movements at the hip and knee.

The hip extensors (adductor magnus, hamstrings, and gluteus maximus) and knee extensors (quadriceps) first produce force while lengthening (to decelerate), then while shortening (to accelerate). However, the quadriceps are the most important muscles in the deceleration phase, while the hip extensors are key for the acceleration phase.

While the hip abductors and adductors do play a role in “steering” the body, the engine that really drives the movement is the coordinated hip and knee extension action, even when the change of direction is very steep, or even lateral.

Let’s take a look at what the knee and hip extensors do during changes of direction.

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