Prerelaxation: The Secret to 1st Step Quickness
Keith Phillips, NASM CPT, PES, SFC, Vertimax
First-step quickness is a crucial attribute for athletes across various sports. This initial burst of speed can give athletes an edge in competitive situations, such as accelerating past an opponent, reacting to a play, or positioning themselves for a defensive maneuver.
Prerelaxation of Antagonistic Muscle
Bruce Jenner: "Relaxation is the difference between a gold and a silver medal."
What is often overlooked in training quickness is the actual relaxation behavior of muscles in that first step. Russian scientists and world class sprint coaches/athletes (Charlie Francis, Bud Winter, Carl Lewis) have discussed the relationship of muscle pairings: as a muscle contracts, its opposite muscle relaxes. So quicker relaxation of an antagonistic muscle can allow for a quicker prime move. Quickness is an improvement in rate coding, or the speed of the signal from the brain to the muscle.
Here is a common example:
1 The first step in acceleration is one leg moving forward (triple flexion). The large muscles of the quad complex lead the way.
2 If we “prerelax” the hamstring (antagonist), it is ready to relax quickly. Quicker relaxation allows for quicker cycling of all the muscles involved. Put another way, at top speeds, muscles are relaxing very quickly.
3 This allows the quad complex the freedom to accelerate quicker within the overall leg movement.
4 This idea can work with any muscle pairing throughout the body.
Exercise:
1 Run a regular 10 yard sprint.
1 Prepare for another sprint.
2 Loosen/prerelax the hamstring of the first leg that moves forward.
3 Run a 10 yard sprint.
4 Feel the difference.
Here’s a breakdown of other components that contribute to an athlete's first-step quickness:
1. Explosive Strength:
* Lower Body Power: Muscles like the glutes, quads, hamstrings, and calves need to generate high levels of force quickly. Exercises like squats, deadlifts, and plyometrics (e.g., box jumps, depth jumps) can help develop this power.
* Core Strength: A strong core stabilizes the body, allowing more efficient transfer of power from the legs to the ground during the initial movement.
2. Technique and Form:
* Body Positioning: A low center of gravity and an optimal forward lean can enhance the power and efficiency of the first step. It allows the athlete to put more force into the ground in the desired direction.
* Arm Drive: Strong, coordinated arm movement helps to propel the body forward during the first few steps.
3. Reaction Time:
* In many sports, first-step quickness is not just about speed but also about how fast an athlete can react to visual, auditory, or tactile stimuli. Agility drills, reaction drills, and game-like scenarios help improve this aspect.
4. Footwork:
* Quick, efficient footwork is vital for explosive movement. Proper foot placement and reducing unnecessary movements (e.g., minimizing "false steps") can save precious milliseconds.
5. Flexibility and Mobility:
* Good hip, ankle, and hamstring flexibility allows for a more powerful stride. Stretching and mobility exercises, such as dynamic stretches, can help maintain an athlete's range of motion and prevent injuries.
Improving First-Step Quickness
* Plyometric Training: Exercises like single-leg hops, lateral bounds, and split jumps improve explosive power and reaction time.
* Sprint Drills: Short sprints of 5-10 yards with a focus on acceleration can train the body to be more explosive off the line.
* Ladder Drills: These improve foot speed, coordination, and the ability to change direction quickly.
* Resistance Training: Using resistance bands or sleds while performing sprints can build leg power and improve acceleration mechanics.
First-step quickness can often be the difference between winning and losing in many sports, as it allows an athlete to create separation from opponents or close gaps quickly.
This article was enhanced by chatGPT.