3 Ways to Boost Performance through Biomechanics
Being an athlete takes a lot of hard work. We know this. But it also takes working smarter, not harder. We may never become elite athletes, but we all at some point have the drive to get better. How is it done? Today we're talking about three ways to improve sports performance using biomechanics. The very purpose of biomechanics is to improve performance and reduce injury. Li (2012) explains coaches can help athletes in at least three ways:
Garcia (2019) examined elite youth basketball athletes (ages 13-17) over a 6-week resistance training, plyometrics, and speed program. Baseline measurements included maximal strength, countermovement jump height, and sprint time at 20-40m. At the end of the training program, all groups experienced significant increases in strength, jump height, and sprint time.
Resistance training, plyometrics, and speed directly relate to performance on the basketball court. The beautiful thing about training is that you can choose the variables that relate to specific performance. By improving speed, strength, or endurance you can increase physical capacity and improve sport performance.
Let’s look at the high jump. As technique evolved from 1895 to the 1970s, performances as measured in jump height steadily improved. The early world record in 1895 was 2.01m. Fast forward to 1975 and insert the revolutionary Fosbury Flop. The early record was shattered and became 2.35m simply by changing how the body goes over the bar belly up (IAAF, 2020).
- Improving physical capacity
- Improving technique
- Improving interactions with the environment
1. Improving physical capacity
You can boost your physical capacity by improving strength, endurance, or speed. Basketball players need a unique blend of power, speed, and endurance to dominate. Resistance training helps boost strength and power that directly translates to performance.Garcia (2019) examined elite youth basketball athletes (ages 13-17) over a 6-week resistance training, plyometrics, and speed program. Baseline measurements included maximal strength, countermovement jump height, and sprint time at 20-40m. At the end of the training program, all groups experienced significant increases in strength, jump height, and sprint time.
2. Improving technique
Technique in sport is the ability to perform the many different movements required for a specific sport. Technique is often defined both by the rules of the game (for example dribbling in basketball) and sport history. Examples include stroke type in swimming, body positioning during the shot put, jump type in the high jump.Let’s look at the high jump. As technique evolved from 1895 to the 1970s, performances as measured in jump height steadily improved. The early world record in 1895 was 2.01m. Fast forward to 1975 and insert the revolutionary Fosbury Flop. The early record was shattered and became 2.35m simply by changing how the body goes over the bar belly up (IAAF, 2020).
Biomechanics analyze movement and discover what body angles, as well as force and velocity of movements, work best. You can improve your sports performance by using scientifically proven techniques.
Until recently many thought a sub-two-hour marathon was physically impossible. While not an official world record, Eliud Kipchoge completed 26.2 miles in 1:59:40. Experts agree that a large reason for the fast pace was his shoes. The NY Times examined nearly half a million runners from 2014 to 2018 and discovered that those wearing Nike Vaporflys ran between 3-4 percent faster than other marathon runners (Quealy, 2018).
Van Ingen Schenau et al. (1996) examined a similar result for elite speed skaters. During the 1994-1995 season, the clap skate was introduced. Several average skaters piloted the new skate. Their performance time increased by 6.2% while others not wearing these skates only improved by 2.5%.
These results show that athletes can improve their performance by changing how they interact with the environment. As technology advances, testing new shoes, suits, and skates may help to shatter old records.
3. Improving interactions with the environment
The first two ways of improving performance affect the body. The last way is outside of the body through specific tools. Shoes, suits, surface area, and skates are all examples of things that can be altered to improve performance.Until recently many thought a sub-two-hour marathon was physically impossible. While not an official world record, Eliud Kipchoge completed 26.2 miles in 1:59:40. Experts agree that a large reason for the fast pace was his shoes. The NY Times examined nearly half a million runners from 2014 to 2018 and discovered that those wearing Nike Vaporflys ran between 3-4 percent faster than other marathon runners (Quealy, 2018).
Van Ingen Schenau et al. (1996) examined a similar result for elite speed skaters. During the 1994-1995 season, the clap skate was introduced. Several average skaters piloted the new skate. Their performance time increased by 6.2% while others not wearing these skates only improved by 2.5%.
These results show that athletes can improve their performance by changing how they interact with the environment. As technology advances, testing new shoes, suits, and skates may help to shatter old records.
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SOURCES
SOURCES
- International Association of Athletics Federations: High Jump - men - senior - outdoor. (n.d.). Retrieved June 12, 2020, from https://www.worldathletics.org/records/all-time-toplists/jumps/high-jump/outdoor/men/senior
- Li, L. (2012). How can sport biomechanics contribute to the advance of world record and best athletic performance?.Measurement in Physical Education and Exercise Science, 16(3), 194-202.
- Quealy, K., & Katz, J. (2018, July 18). Nike Says Its $250 Running Shoes Will Make You Run Much Faster. What if That's Actually True? Retrieved June 12, 2020, from https://www.nytimes.com/interactive/2018/07/18/upshot/nike-vaporfly-shoe-strava.html
- Van, G. I. S., De, G. G., Scheurs, A. W., Meester, H. A. N. S., & De, J. K. (1996). A new skate allowing powerful plantar flexions improves performance. Medicine and science in sports and exercise, 28(4), 531-535.
- Yáñez-García, J. M., Rodríguez-Rosell, D., Mora-Custodio, R., & González-Badillo, J. J. (2019). Changes in Muscle Strength, Jump, and Sprint Performance in Young Elite Basketball Players: The Impact of Combined High-Speed Resistance Training and Plyometrics. Journal of strength and conditioning research, 10.1519/JSC.0000000000003472. Advance online publication. https://doi.org/10.1519/JSC.0000000000003472
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