Activating Muscles for Increased Speed

What happens after you use (contract) a muscle? The quick answer is fatigue! Your muscle gets tired and your performance will slowly decrease. However, that is not always the case. Postactivation Potentiation (PAP) is the exact opposite, whereafter contracting a muscle, the same muscle sees an increase in performance. In order to achieve a PAP response, a strength exercise is done at or above 85% of a single repetition maximum weight, after which an increase in power/velocity is seen for 5 - 20 minutes after the strength exercise. How PAP can affect velocity is divided into two types of speed for this review: linear and change of direction.

Linear velocity is moving in a straight line, typically tested as speed in a forward motion. A couple studies have linked performing a back squat to increase sprint speed. Performing a heavy loaded back squat, of 2 sets of 4 repetitions at 85% maximum weight showed an increase in sprint speed by 3% after 4 minutes of rest. Studies using Deadlift and Power Clean did not show any improvement in sprint speed. The reason for this is that the back squat exercise provides a loaded force, pushing into the ground in order to return to standing, which activates the same muscles used to push into the ground while sprinting. It is noted that PAP is linked to individual reaction, and therefore some people may not find the back squat to increase linear speed. In that case, athlete should try unilateral (single leg) exercises that activates either the pushing force of the run or the forward force.

Change of Direction velocity is the speed in which an individual can move in a new direction, typically tested in a full 180° turn. The two studies reviewed involved a back squat followed by a shuttle run, meaning the change of direction was 180°. Performing a heavy loaded back squat, of 5 sets of 1 repetition at 90% maximum weight showed an increase in shuttle run performance of 1.5%. Results from these studies determined less of an increase in Change of Direction velocity versus the studies done with Linear velocity. A reason for this difference could be the more complicated technique of slowing down and turning involved in performing a shuttle run..

In order to use PAP in your training, you first need to test if it will work for you and which exercises. Engage with your coach or a partner and test out different exercises paired with sprinting. In order to avoid fatigue bias in your results, make sure you test each set of exercises 2-3 days apart.


References

https://journals.lww.com/nsca-scj/Fulltext/2018/02000/Effects_of_Postactivation_Potentiation_on_Linear.9.aspx

Pre-Game Training

It’s the day before a game. What kind of training should you be doing to maximize your effectiveness? Are you resting, doing some light movement like yoga or walking, or continuing with your normal scheduled training session? The answer, according to one study, is a low volume power resistance training session!

The study involved 17 national level male athletes tested on countermovement jump (CMJ), reactive strength index (RSI) in the form of a drop jump, and the rate of force development (RFD) for maximum leg press, measured over 100, 200, and 300 seconds. Participants performed two control sessions, testing explosive power before and after 24 hours and 48 hours of rest; as well as two experimental sessions, testing explosive power before and after 24 hours and 48 hours of resistance training. The resistance training was 5 sets of 4 jump squats.

Results showed an improvement in all test exercises after completing the resistance training. Maximum results were seen after 24 hours versus 48 hours from the initial test. The countermovement jump had the lowest increase in performance with only 5% increase in jump height. The reactive strength index, or drop jump had over 10% improvement in drop rate (height x ground contact time). Finally the rate of force development, tested with a leg press saw a large increase in power within the first 100 seconds of the press at an 18% increase, meaning participants were able to push harder in the first 100 seconds of the leg press.

The results 24 hours after the control (resting) sessions had no significant increases in performance, being only 2% or less from the base test.

48 hours after the base test still showed some improvements for the resistance training session. Specifically the rate of force development still had a large increase of 10% in the first 100 seconds.

Additional studies have found similar results, with improvements starting 6 hours post exercise but peaking at 24 hours. It is important to note that many studies found decreased performance with the first 15 to 30 minutes immediately after resistance training. Athletes involved in explosive sports should incorporate a low volume resistance training workout the day before major events. The focus of the training should be related to power type moves, such as a jump squat, focusing on the muscle group that will be primarily used in the sport.



References

https://journals.lww.com/nsca-jscr/Abstract/2018/03000/Delayed_Effects_of_a_Low_Volume,_Power_Type.8.aspx

How to do a Countermovement Jump: https://www.topendsports.com/testing/tests/bosco-counter-movement-jump.htm

How to do a Drop Jump:
https://www.peakendurancesport.com/endurance-training/techniques/drop-depth-jump-plyometric-exercise-increase-vertical-leap-improve-jumping-ability/

Foam Rolling and Shoulder Range of Motion

Foam rolling is the use of a cylindrical or round object to apply pressure to a specific muscle. In recent years, it has grown in popularity due to its ability to be self administered. It makes sense that rolling out a muscle would increase ROM in associated joints and many studies have proven its ability to increase ankle, knee, and hip Range of Motion (ROM). The following study instead reviewed the ability of foam rolling the hamstring to increase shoulder range of motion, almost as far away as major muscle groups can be.

The study was completed on 12 recreationally active women. Participants were tested on baseline Passive Range of Motion (PROM) in the shoulder in flexion and extension positions, forward and backward. Foam rolling was done for 60 seconds on the hamstring, then retesting PROM immediately, after 10 minutes, 20 minutes, 30 minutes, 24 hours, and 48 hours. PROM is someone else moving your joint.

Shoulder flexion testing showed an increase in 9° immediately following foam rolling. The angle of range decreased as time went on with no significant difference to the baseline test at 20 minutes post rolling. The averaged results of the testing can be seen in Figure 5.

Shoulder extension testing showed an increase in 10° immediately after foam rolling. Unlike the flexion test, the extension test showed increase ROM for 20 minutes after foam rolling compared to the baseline. The average results of the extension testing can be seen in Figure 6.

Further studies have shown similar results in a PROM increase in joints not directly surrounding the area being foam rolled. Reasons for this change are still being considered but could be linked to massage increasing overall pain tolerance thus allowing joints in be moved further. Regardless of the reasoning, the results of this study show that massage manipulation of one area can improve PROM in another. This information can be used to increase the range of motion in an injured area without applying undue pressure to the injury.






Check out This Article on the basics of foam rolling and This Video going over six different foam rolling movements you can do pre and post workout!


References

https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2019&issue=04000&article=00010&type=Abstract&sessionEnd=true