ELASTICITY for SPEED - part I
Muscle elasticity refers to the ability of muscle fibres to stretch and return to their original length, which significantly influences muscle power output and performance in sprinting. In this 2 part series we provide an in depth explanation of why tendon elasticity is important to speed development and crucially we provide the hows and whys of a balanced detailed program of yoga and plyometrics to deliver on the theories.
The elastic properties of muscles are largely determined by the composition and arrangement of muscle fibers, connective tissues, and the Golgi tendon organs, which play a crucial role in muscle contractions. Tendons store and recover significant energy during running The evidence is clear that tendon elasticity provides a significant portion of the cyclic work as the kinetic and potential energy of a runner's center of mass fluctuates with each step; Roberts (2016).
Work done by tendons does not have to be performed by muscles; in effect, healthy resilient tendons reduce muscle work, and with it the metabolic cost, incurred when running.
Muscle Elasticity Affects Power Output & Sprint Speed
Elastic Energy Storage
During sprinting, muscles undergo a stretch-shortening cycle (SSC), where they first lengthen under tension (eccentric phase) and then rapidly shorten (concentric phase). An increase in muscle elasticity allows for greater elastic energy storage during the eccentric phase. This stored energy can be released during the subsequent concentric contraction, enhancing power output (Reynolds et al., 2010).
Efficient Force Production
Elastic muscles enable more efficient force production. Higher muscle elasticity is associated with an improved ability to generate force quickly, which is essential for sprinting (Katz, 1939). A faster force application translates into quicker acceleration phases during a sprint.
Reduced Energy Costs
Enhanced muscle elasticity can lead to a reduction in the energy cost of running. Studies have shown that runners with higher muscle elasticity demonstrate improved efficiency, allowing them to maintain speed with less energy expenditure (Bakker et al., 2015).Effective energy management contributes to reduced fatigue-induced errors.
Injury Prevention
Good muscle elasticity is crucial in preventing injuries. Stiffer muscles are more prone to strains and tears, which can set back training and performance. A well-conditioned elastic muscle can absorb impact better, facilitating a smoother running gait and reducing the risk of injury (Higgins et al., 2011).In a game like hockey where fatigued muscles can lead to strains and tears this is important to note.
Improving Elasticity
We typically prescribe a balanced program that incorporates yoga and plyometrics, working in concert and frictionlessly dovetailed into strength, running and skills sessions.
How Yoga Increases Tendon Elasticity
Stretching and Flexibility
Static and Dynamic Stretching
Yoga incorporates various stretching techniques that can enhance flexibility in muscles and tendons. Studies indicate that regular practice of yoga increases the flexibility of connective tissues, including tendons. A study by Cramer et al. (2013) found that yoga improved flexibility substantially, which directly correlates with enhanced tendon elongation during movement.
Improved Circulation
Yoga promotes blood flow to muscles and tendons, which can aid in their health and elasticity. Increased blood circulation enhances the delivery of nutrients and oxygen, which are vital for tissue repair and maintenance. Improved circulation has been linked to remodelling of collagen fibers in tendons, thereby improving their elasticity (Zachazewska & Szymczak, 2021). AS I explain shortly this collagen augmentation generates a dynamic building block for healthy resilient tendons.
Strengthening the Tendons
Eccentric Loading
Certain yoga poses involve eccentric loading, where the muscle lengthens under tension. This has been shown to stimulate collagen synthesis in tendons, increasing their tensile strength and elasticity. Eccentric exercises are widely recognized for their role in improving tendon health (Maffulli et al., 2005).
Our periodised plans typically incorporate the following poses as a basic framework for eccentric loading.
Downward Facing Dog (Adho Mukha Svanasana)
Description
In this pose, the body is inverted in a V-shape, engaging the hamstrings and calves as they stretch against the weight of the body.
Eccentric Loading Portion
The act of pressing the heels toward the ground creates eccentric tension in the calf muscles as they lengthen while maintaining contraction.
Warrior II (Virabhadrasana II)
Description
Involves bending the front knee while keeping the back leg straight. The arms are extended parallel to the ground.
Eccentric Loading Portion
The bent front knee engages the quadriceps as they control the depth of the squat; the prolonged hold during the pose emphasizes eccentric loading.
Chair Pose (Utkatasana)
Description
In chair pose, you sit back as if into a chair, with knees bent and arms extended overhead.
Eccentric Loading Portion
The quadriceps work eccentrically to keep the hips low while controlling the movement. You may feel the hamstrings and glutes also engage as they stabilize the position.
Crescent Lunge (Anjaneyasana)
Description
Involves stepping one leg back and lowering the back knee while keeping the front knee bent.
Eccentric Loading Portion
The hip flexors and quadriceps of the back leg undergo eccentric loading as the body sinks down, extending through the hip flexors.
Pigeon Pose (Eka Pada Rajakapotasana)
Description
Helps stretch the hip flexors and rotators. One leg is bent in front while the other is extended back.
Eccentric Loading Portion
As the front leg's hip flexors are stretched and the back leg engages to keep the pelvis stable, there's eccentric loading taking place, especially during the transition into and out of the pose.
Bridge Pose (Setu Bandhasana)
Description
Lying on the back with knees bent and feet flat on the ground, hips are lifted towards the ceiling.
Eccentric Loading Portion
When lowering the hips, the glutes and hamstrings engage eccentrically to control the descent, especially when held at the top of the pose.
Forward Bend (Uttanasana)
Description
Here, you fold forward from a standing position, bringing the chest toward the thighs.
Eccentric Loading Portion
The hamstrings elongate under tension as the torso moves closer to the legs, creating a stretch while still under muscular engagement.
Half Moon Pose (Ardha Chandrasana)
Description
Balancing on one leg with the other leg lifted and arm extended toward the ceiling, creates lateral flexion.
Eccentric Loading Portion
The standing leg's glutes engage eccentrically as they stabilize the body while the lifted leg stretches.
Importance of Eccentric Loading in Yoga
Neuromuscular Control - Proprioception and Balance
Yoga enhances neuromuscular control through improved proprioception and balance. Better control leads to more effective use of the elastic properties of tendons during activities such as running, allowing for more efficient energy transfer and reduced risk of injury (Hoffman et al., 2017). Given the frequent changes of direction in hockey and need to stop quickly within often confined spaces, the balance boosts of regular yoga to proprioception should not be underestimated as part of your speed development.
Impact on Running Speed
Tendons store elastic energy during the stretch-shortening cycle, particularly in activities like running. Improved tendon elasticity allows for better energy storage and return during the push-off phase of running, enhancing propulsion and speed (Komi, 2000). A study by Roberts et al. (2011) demonstrated that elastic energy contributes significantly to the efficient running economy and speed.
Reduction of Injury Risk
Enhanced tendon elasticity can lead to a reduced risk of injuries related to tight or inflexible tendons, such as tendonitis or strains. A healthy, elastic tendon can absorb and release energy more effectively, helping maintain optimal biomechanics during running (Hawkins & McGown, 2015). This alone shold alert trainers and coaches to the salience of tendon elasticity as a means to reduce injury downtime for players.
Performance Improvement
While direct research specifically linking yoga to increased running speed is limited, studies have shown that increased flexibility, strength, and neuromuscular control contribute to improved athletic performance. For instance, a systematic review by Sykes et al. (2019) indicated that strengthening and flexibility training (which includes yoga) positively influences performance metrics in various athletic disciplines including running.
Yoga has the potential to increase tendon elasticity through improved flexibility, circulation, eccentric loading, and neuromuscular control. These benefits translate into more efficient running mechanics, allowing athletes to store and utilize elastic energy effectively and thus potentially improving running speed. While further research is needed to directly correlate yoga practice with running speed outcomes in a formalized setting, the available evidence suggests that incorporating yoga into training regimens may offer significant advantages for runners seeking to enhance their performance.
References
Cramer, G. D., et al. (2013). The effects of yoga on flexibility and balance in older adults: a systematic review. Geriatric Nursing , 34(5), 379-385.
Hawkins, C. F., & McGown, M. (2015). The role of flexibility in injury prevention in sport. International Journal of Athletic Therapy and Training , 20(1), 25-30.
Hoffman, M., et al. (2017). The effects of yoga on physical and psychological functioning in older adults: a systematic review. Journal of Aging and Physical Activity , 25(4), 646-657.
Komi, P. V. (2000). Stretch-shortening cycle. In Physiology of Sports (pp. 98–104). Wiley.
Maffulli, N., et al. (2005). Management of tendinopathy. The Journal of Bone & Joint Surgery , 87(5), 893-903.
Roberts, T. J., et al. (2011). Elastic energy storage and recovery in muscle and tendon: implications for running and jumping performance. The Journal of Experimental Biology , 214(5 ), 852-861.
Sykes, K., et al. (2019). Effects of stretching and flexibility training on dynamic athletic performance outcomes: a systematic review. Journal of Sports Sciences , 37(11), 1241-1254.
Zachazewska, M., & Szymczak, K. (2021). Physiological effects of yoga on the human body: a review. Biomedical Reports , 14(5), 1-12.
