@b_barn

class="content__text" How to transfer back squat to better change of direction ability in Hockey❓ There is indeed some good correspondence between the heavy back squat and some of the characteristics of change of direction ability. This is probably because the heavy back squat is primarily a quadriceps exercise, and secondarily a hip extensor exercise, and the squat position does work these muscles predominantly at moderate-to-long muscle lengths. However, the heavy back squat does not incorporate all of the key characteristics we need. 1️⃣Deceleration — the heavy back squat does not train the lowering (eccentric) phase of the movement very effectively, which is key for deceleration (we are approximately 125–150% stronger when lowering a weight than when lifting it.) 2️⃣Speed — the heavy back squat does not use a high speed in the acceleration (concentric) phase of the movement, because the weight is too heavy. And this is a key feature for improving acceleration during the change of direction maneuver. 3️⃣Direction — the squat uses a vertical direction of force to lift a weight against gravity, while the change of direction maneuver requires horizontal and lateral force production. 🙋🏼‍♂️How to create a training program that improves change of direction ability with the back squat? 👆🏻Change the type of resistance used to make the eccentric (lengthening) phase more challenging for the knee extensors (and hip exensors), by using an accentuated eccentric squat or use weight releasers. ✌🏻Mix in other exercises. 🔘Jump squats could provide a high-velocity stimulus for the acceleration phase 🔘Hip thrusts can provide horizontal force production 🔘 Diagonal and lateral lunges can develop the ability to produce force in other directions. BOTTOM LINE Identifying which exercises, and types of resistance, transfer best to sporting movements is a puzzle, but it is not an unsolvable puzzle for strength coaches who are prepared to look in detail at the biomechanics of the athletic movements they want to improve. #axxeleration #backsquat #hockey #changedirection #agility #speed #strengthtraining

February 14, 2023