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Training
Explosiveness Off the First Step
Steve
Daisey MPT, CSCS
There is nothing more coveted in sports performance than the first
step of an athlete. The first step in sports sets the pace for
maximum acceleration. Since the game is often won within short
spaces, top speed is not nearly as useful as a quick, efficient
and powerful first step that gets one athlete quickly on pace
to beat all others to the ball in a short space.
A first step most often occurs during change-of-direction. Each
change in direction is by definition a first step. A first step
should be quick, short, and usually in the intended direction
of movement (an open step). The first step should begin as always
with a body angle that is large enough to create maximal horizontal
acceleration. The only way to take a short, quick first step
is to start very angled to the ground.
During the first 2-3 steps the following should occur:
The athlete should assume a significant angle of the body
to the ground of 45 degrees (2).
The opposite arm should drive back very forcefully, with arms
going into a rapid driving motion.
The first step should occur with the foot closest to the intended
direction of movement.
The first step should be short, quick, with foot-strike on
the ball of the foot.
The leg of the first, second and often third step should go
into triple extension (1). This means the entire back leg
is fully extended.
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The head should
be in line with the body at all times, and the athlete will therefore
lead with the crown of the head for these first few steps. In
this position, the athlete is in the best possible position to
create maximal acceleration with the first step.
THE most COMMON faults you will see in a first step are:
The athlete is too upright and not adequately angled to the ground
when taking a first step, most often due to poor core coodination.
This results in:
A long first step (more than 1.5 foot-lengths)
Landing on the flat or heel of the foot that is stepping first.
Taking too long to change direction (the athlete needs too much
time and space to decelerate – this can be greatly improved by
deceleration training)
Head and eyes focused forward, rather than down and in line with
the trunk during the first 2-3 steps. Using a “crossover step”
which means that while changing direction to the left for instance,
the athlete plants with the left, pivots and crosses over with
the right. This can be inefficient at times and also create excessive
stress on the knee due to the pivoting motion.
No reciprocal, purposeful arm swing during the first step (CORE
COORDINATION) A false step or step backward.
WATCH FOR THESE FAULTS, EXPLAIN THEM TO THE ATHLETE AND CORRECT
THEM WITH TRAINING AS DESCRIBED
One of the best ways to evaluate the first step is the 7-7-7
Slalom Sprint Drill
 VIDEO
BROADBAND DIAL-UP
This can be performed forward or backward, and is an excellent
test to measure first step to the right and left. Place one cone
on the ground. Second cone is 7 yards diagonal from the first.
Third is diagonal 7 yards and in a straight line with the first.
Fourth is 7 yards and in a straight line with the second.
The athlete starts in whichever starting position determined by
the evaluator. Athlete runs full speed, planting and cutting
sharply at the cones, full speed through the last cone. Time
from start to crossing the fourth cone. This can also be done
backwards by facing the starting point.
Training the First Step
The 7-7-7 Slalom Sprint Drill is an excellent training tool for
training the first step. Be sure to focus at ALL times on correct
body angle/position, arm and foot mechanics. Stop the athlete immediately
when mechanics are lost. Re-teach if necessary or slow the drill
down.
During the drill, the athlete should be told to focus mainly on
the following:
Constant arm-drive, especially when changing directions
A sharp plant-cut when changing directions
Maximal effort during the entire drill
A deep body angle to the ground (45 degrees) with each change of
direction (2). If this is not easily attained, then there are likely
core strength issues involved. See our article on core strength
training for more details.
REFERENCES:
1.
Hunter JP, Marshall RN, McNair PJ. Segment-interaction analysis
of the stance limb in sprint running. J Biomech. 2004 Sep;37(9):1439-46.
2. Hunter JP, Marshall RN, McNair PJ: Interaction of step length
and step rate during sprint running. Med Sci Sports Exerc. 2004
Feb;36(2):261-71.
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