ELASTICITY FOR SPEED - part II

Plyometric training, which involves explosive movements that combine strength and speed, has been shown to increase tendon elasticity. This increase can significantly benefit athletic performance, particularly in activities requiring speed and power, such as running.

Plyometric drills closely reflect both the movement pattern and the performance speed of numerous sports and sports skills. This is something that weight training cannot do. An elite sprinter’s foot will only be in contact with the ground for a split-split second (0.084 seconds, to be exact) and even running at a moderate running pace can result in a foot strike time of 0.2 seconds. These are speeds that just cannot be replicated in the weights room – most standard weight training lifts, even when performed at their quickest, take around 0.5-0.7 seconds to complete.ref:Sports Performance Bulletin

How Plyometrics Increase Tendon Elasticity

Plyometric exercises cause rapid muscle lengthening followed by shortening (stretch-shortening cycle). This dynamic movement pattern places greater demands on tendons, prompting adaptations that improve their mechanical properties, including elasticity (Komi, 2000).

A study conducted by Brughelli and Cronin (2008) showed that plyometric training increased the stiffness and energy storage capacity of tendons, as evidenced by faster limits of deformation. Improved stiffness contributes to better energy efficient absorption and release during running.

Enhanced Collagen Synthesis

Regular exposure to high-impact loading, such as that seen in plyometric training, stimulates collagen synthesis in tendons. Collagen is a major component of tendon structure and plays a key role in determining tensile strength and elasticity (Möller et al., 2019). Increased collagen density and alignment contribute to a more resilient and elastic tendon structure.

On Collagen

Collagen is the most abundant protein in the body, forming part of skin, bone, ligaments and tendons. It provides structure and support to allow these tissues to be strong, durable and pliable. Collagen is produced by the body, but as the body ages, production declines.

Supplementation ensures collagen specific amino acids are available for collagen synthesis, and has recently been shown to shorten return to play time in connective tissue injuries involving tendon and ligaments. There is also some preliminary evidence for the use of collagen supplementation in injury prevention.

Benefits

• Pain management for inflammatory conditions such as tendonitis (in conjunction with specific rehab exercises)

• Reduce activity-related joint pain

• Treatment/prevention of degenerative diseases, such as osteoarthritis

• Increase bone strength in order to reduce fracture risk

Active athletes according to the AIS should consider 15 - 20 g of collagen p.d.

This helps support collagen production during periods of increased turnover, particularly when the body is unable to keep up with demand and/or when total protein intake is sub-optimal, e.g. high training stimulus

It will also help support the repair of various tissues, including bone, skin and ligaments/ tendons during injury rehabilitation to assist return to play

Vit. C is an important cofactor in collagen synthesis and some collagen supplements contain added Vit. C.

Improved Muscle-Tendon Unit Performance

Plyometric exercises have been shown to enhance the mechanical function of the muscle-tendon unit, allowing for more effective energy transfer during explosive movements. This improvement translates into better sport-specific performance, including running. A study found that athletes who engaged in plyometric training experienced greater improvements in their muscle-tendon properties compared to those who did not (Markovic & Mikulic, 2010).

Direct Benefits for Running Speed via Potential

Elastic Energy Storage

Greater tendon elasticity enables better storage and release of elastic energy during the running cycle, particularly during the push-off phase. Elastic energy stored during the eccentric phase of running can be utilized in the concentric phase, facilitating powerful and efficient sprinting (Roberts et al., 2011).

Improved Running Economy

Research indicates that enhanced tendon elasticity is associated with improved running economy, which is defined as the energy required to maintain a given speed. A study by Kwon et al. (2019) demonstrated that plyometric training improved running economy, suggesting that more elastic tendons allow for better energy utilization and less fatigue during long-distance runs.

Increased Speed and Power

Plyometrics have demonstrated significant improvements in explosive strength and power, which are critical for sprinting. High-velocity movements lead to adaptations in the nervous system, enhancing the rate of force development (RFD). Improved RFD is crucial for accelerating, which directly impacts sprinting speed (Walshe et al., 2019).

An Evidence-Based Workout Plan to Enhance Muscle Elasticity

Incorporating specific workouts aimed at improving muscle elasticity can enhance power output and sprint speed.

Here are a couple of thughtful and potentially useful plyometric workouts for those who are already well trained and fit.

The following workout plan includes a combination of dynamic stretching, plyometrics, and sprint training:

Weekly Workout Plan

Day 1: Dynamic Flexibility and Plyometrics

Dynamic Warm-up (15 minutes): High knees, butt kicks, leg swings, and dynamic lunges (5 minutes)

Plyometric Exercises :

Box Jumps: 3 sets of 8-10 repetitions

Depth Jumps: 3 sets of 6-8 repetitions

Bounding: 3 sets of 30 meters

Cool Down : Static stretches focusing on major muscle groups (10 minutes)

Day 2: Sprint Technique and Acceleration

Warm-up : Gradual jog followed by dynamic stretches (10 minutes)

Drills :

A-Skip and B-Skip: 5 sets of 30 meters

Accelerations from standing start: 5 sets of 20 meters

Flying 30 meters: 4 repetitions (build up to speed for 30 meters and sprint for an additional 30 meters)

Cool Down : Rest and static stretches focusing on hip flexors and hamstrings (10 minutes)

Day 3: Strength and Elasticity Training

Warm-up : Dynamic movements (10 minutes)

Strength Exercises :

Squats (bodyweight or light weight): 3 sets of 12-15 repetitions

Romanian Deadlifts: 3 sets of 10-12 repetitions

Power Cleans (if experienced): 3 sets of 6-8 repetitions

Cool Down : Stretch focusing on strengthening muscle groups used (10 minutes)

Day 4: Endurance and Flexibility

Easy Run : 30-45 minutes at a conversational pace

Post-Run Stretching : Focused on flexibility, especially targeting the hamstrings, quads, calves, and hip flexors (15 minutes)

Day 5: Speed Endurance

Warm-up : Jog followed by dynamic stretches (10 minutes)

Speed Endurance Workouts :

150m sprints with minimal recovery (1 minute rest): 4-5 repetitions

300m sprints at 80% effort: 4 repetitions with 2-3 minutes rest between

Cool Down : Stretching for recovery and flexibility (10 minutes)

Day 6: Rest or Active Recovery

Engage in light activities such as walking, swimming, or mobility drills.

Day 7: Evaluation and Relaxation

Perform light jogging or yoga for flexibility and relaxation.

References

Bakker, J., van der Worp, - Bakker, J., van der Worp, H., & van Someren, K. A. (2015). The relationship between the mechanical properties of muscle and running performance. Journal of Science and Medicine in Sport , 18(1), 78-82.

Brughelli, M., & Cronin, J. (2008). The role of fast and slow twitch fibers in running performance. Strength and Conditioning Journal , 30(4), 72-78.

Higgins, W. R., Henneman, E. F., & Deneui, T. A. (2011). The relationship between muscle elasticity and injury: implications for training practices in athletes. International Journal of Sports Medicine , 32(7), 487-492.

Katz, B. (1939). The relationship between muscle tension and muscle elasticity. American Journal of Physiology , 127(2), 290-297.

Komi, P. V. (2000). Stretch-shortening cycle: A powerful model tostudy active human muscle. In: G. K. B. Z. S. (Ed.), Human Muscle Action Pro: A New Physiol. Marshall.

Kwon, J. W., et al. (2019). Effects of plyometric training on running economy and biomechanics in well-trained runners. Journal of Sports Sciences , 37(3), 410-418.

Markovic, G., & Mikulic, P. (2010). Displacement of Concurrent Plyometric Training Due to Its Effects on Running Economy. International Journal of Sports Physiology and Performance , 5(4), 549-557.

Möller, M., et al. (2019). Structural Adaptation of Tendons to Mechanical Loading: Factors That Influence Tendon Reconstruction and Injury. Journal of Orthopaedic Research , 37(12), 2257-2267.

Reynolds, J. F., Colyer, S. L., & Hull, M. L. (2010). The role of elastic energy in the stretch-shortening cycle of muscle: a quantitative analysis. Journal of Biomechanics , 43(6), 1137-1140.

Roberts TJ. Contribution of elastic tissues to the mechanics and energetics of muscle function during movement. J Exp Biol. 2016 Jan;219(Pt 2):266-75. doi: 10.1242/jeb.124446. PMID: 26792339; PMCID: PMC6514471.

Walshe, A. D., et al. (2019). A systematic review of the effects of Plyometric training on running performance and knee joint stiffness in runners. Sports Medicine , 49(11), 1917-1927.

To summarize, muscle elasticity plays a critical role in enhancing both muscular power output and sprint speed. The proposed workout plan emphasizes the importance of dynamic flexibility, plyometrics, sprint technique, and strength training to develop and maintain optimal muscle elasticity. By implementing this evidence-based plan, athletes can improve their performance and reduce the risk of injury effectively.