I
love watching athletes at the top of their game move with perfection in
their chosen environment. Whether it is watching an NFL running back
cutting an angle at full tilt, a gymnast performing ridiculous
superhuman feats or a 100m runner blistering down the track at over
10 metres a second.
However, whilst each of these athletes excel in their own movement environment this does not mean they will necessarily excel in another movement environment. For example:
Firstly movement is all about producing force. Without force nothing moves but when it comes to the human body this is not the full equation. Over the last week I have been thinking about how this force must be produced in order to move effectively in all environments and come up with the following list.....
Magnitude Of Force Production
To move effectively in all environments you need to be able to produce high levels of force. In other words you need to be strong. For example, you may have the flexibility to perform a hanging leg raise but if you lack the strength in your trunk and hip flexors the movement is not going to happen.
Speed Of Force Production
To move effectively in the vast majority of athletic settings you need to be able to produce force quickly. Strong & quick is always going to trump strong & slow on the sports pitch! The combination of speed and strength is commonly referred to as power.
Range Of Force Production
It’s all very well being able to produce a large amount of force, but if you can only produce that force in a small linear range of motion you will not be able to move well. An obvious example would be the heavily muscled bodybuilder who can lift tremendously heavy weights but has the flexibility of an iron-rod. To move well in all environments you need to be able to produce force across a large range of motion. In other words, you need to have excellent mobility.
Co-ordination Of Force Production
Last but not least to move effectively you must be able to co-ordinate force production across multiple muscles simultaneously. Whilst some muscles will act to move a joint in one direction, other will act to stabilise in the other direction. Without this muscular co-ordination all your muscles will work against each other and you will go nowhere.
Conclusions
So there you have it, four criteria for movement mastery in all environments. Sure other factors such as anthropometric measurements, injury history, volume of practice are going to play a part but this is a great checklist to begin your quest for superior movement. Improve in all these areas and there are few athletic settings where you will not excel.
However, whilst each of these athletes excel in their own movement environment this does not mean they will necessarily excel in another movement environment. For example:
- An advanced yoga practitioner might display superb flexibility, balance and control but lack the cutting speed to move effectively on a rugby pitch
- A rock climber might be able to glide effortlessly up the most fearsome cliff face yet sink like a stone when asked to swim across a river
- A martial artist may be able to move with tremendous speed and agility but lack the strength to perform gymnastic feats
So what is required for someone to excel in any movement environment they find themselves in?
Firstly movement is all about producing force. Without force nothing moves but when it comes to the human body this is not the full equation. Over the last week I have been thinking about how this force must be produced in order to move effectively in all environments and come up with the following list.....
Magnitude Of Force Production
To move effectively in all environments you need to be able to produce high levels of force. In other words you need to be strong. For example, you may have the flexibility to perform a hanging leg raise but if you lack the strength in your trunk and hip flexors the movement is not going to happen.
Speed Of Force Production
To move effectively in the vast majority of athletic settings you need to be able to produce force quickly. Strong & quick is always going to trump strong & slow on the sports pitch! The combination of speed and strength is commonly referred to as power.
Range Of Force Production
It’s all very well being able to produce a large amount of force, but if you can only produce that force in a small linear range of motion you will not be able to move well. An obvious example would be the heavily muscled bodybuilder who can lift tremendously heavy weights but has the flexibility of an iron-rod. To move well in all environments you need to be able to produce force across a large range of motion. In other words, you need to have excellent mobility.
Co-ordination Of Force Production
Last but not least to move effectively you must be able to co-ordinate force production across multiple muscles simultaneously. Whilst some muscles will act to move a joint in one direction, other will act to stabilise in the other direction. Without this muscular co-ordination all your muscles will work against each other and you will go nowhere.
Conclusions
So there you have it, four criteria for movement mastery in all environments. Sure other factors such as anthropometric measurements, injury history, volume of practice are going to play a part but this is a great checklist to begin your quest for superior movement. Improve in all these areas and there are few athletic settings where you will not excel.
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