In recent years the posterior chain has become the poster boy for athletic dominance. I know why too. It is the engine that powers your car, be it sprinting speed to jumping. You aren’t going to get very far without a functional, strong posterior chain (Glute, Ham, Gastroc).
Problem is that while putting in a big engine will improve your cars straight line speed, if you plan on turning the beast you better have some snazzy breaks. Your breaks are…
Your quads!
When you are cutting, you first over stride creating a braking force which is absorbed by the quads. If you plan on cutting on a dime you also lower your center of gravity placing you in a position with significant knee bend resembling a squat. If you don’t lower your center of gravity, momentum will carry you outside your frame forcing you to round your turn rather than sharply cutting.
The greatest running back of all time was Barry Sanders. He could do things that no back could ever do. Do me a favor and watch this video TWICE. First in amazement that someone was that good, and the second watch his legs as he breaks down and cuts. Notice the knee bend required to stop, drop the center of gravity, and turn.
Now, you should also notice the incredible hip extension he achieves even with the degree of knee flexion. Why am I pointing this out? Cause the posterior chain is still the engine and, boy does Barry have an engine!
I think that football coaches love squats because they help develop strength needed to breakdown and turn. It improves “quickness” on the field. Unfortunately most people are super quad dominant squatters so this will help with the sharpness of their cuts but does nothing to build their engines. I am suggesting athletes need balanced development. As the engine size gets bigger, the quality of your brakes needs to improve as well otherwise you won’t be able to create separation on your routes or when you are driving to the hole.
Who cares how sharp your cuts are if you run a 6 second 40!
So while you need to bring up your posterior chain, most people are incredibly weak here, you also must focus on your quads as well.
Here are some exercises to help with your change of direction:
ISO Squat
ISO Lunge
ISOMIO Squat
ISOMIO Lunge
ISOMIO Jump Squat
ISOMIO Jump Lunge
ADA Squat
ADA Lunge
REA Squat
REA Lunge
RA Squat
RA Lunge
Abbreviations are in inno-speak so if you have any questions just ask!
Program design:
Day 1
HARTT Progression (Earlier post)
Squat variation from above
Glute Ham Raise
Ankle Pops
Agility Drills
Day 2
HARTT
Lunge Variation from above
RDL
Low Squat Jump
Agility Drills
Do 3-5 sets of 5-8 reps on everything except ankle stuff do 3-5×20-40 sec.
Agility drills do 3-5 repetitions each direction with a 1:3 work to rest ratio
Enjoy
Alex
Evolutionary Athletics Blog 