This morning I thought of checking on my shoulder health after a long time and I found it intact. Looking at this picture I thought of this post.

We all understand power.

Power = Force X Velocity

Now lets look at each element and see how we can improve power from my lens :

Force – In any sport, the movement comes from different postural dispositions. Therefore, it must be looked from whole body perspective. How do you work on entire body to exert maximum force? This is how I look at it:

I break it in 3 parts – Foot (leg), gluteal region (including lower back), and upper back (including shoulder). Now lets look at each part independently from training purposes:

a) Foot – the source of force, coming up from the ground. It requires foot stability & biomechanically correct movement to stabilize the knee to add max power from calves.

b) Gluteal region – the force travelling upwards from knee is aided by force generated by thai & all gluteal muscles. Now since pelvis and lumbar/sacrum are imbibed into each other – this is where things go wrong, the force exerted by glutes has to collude with lumbar.

Until this point – force from the ground + force generated by thai/glutes + lumbar region

c) Then comes the upper region which is a pivot point for all arm movements. The force coming from gluteal region has to further collude with force generated from arm swing to be carried forward by anterior muscles to complete/finish the whole circuitry pathway of movement.

Final force = force from ground up + force added by thai/glutes + force added by upper back and arm + force added by anterior muscles (chest, serratus anterior, obliques etc)

Velocity – same sequence and just like force, it has to match the speed coming from ground up all through the sequence

Power = Force X Velocity

Note: Just like, in strength training, bar speed or powerful movements training adaptation results in more motor units firing with high ‘muscle fiber shortening velocity’; our musculoskeletal needs training to adapt to various on field expectations. Training the movement, making it swifter & energy efficient, helps us both with force & velocity (On Field) as I have tried to explain below.

Ques: Can we exert maximum power without exerting maximum force from all the muscles?

Ans: NO….

Ques: Can we achieve maximum velocity without proper biomechaincs?

Ans: NO…because only when you use the human anatomy to how it is made that all muscles contribute to their best potential. Logical? #biomechanics

So those of you who train at the gym for strength must also pay attention to the shape of muscles – structure, because right shape/structure would mean maximum power – given all the other muscles around it are also build to perfection.

Analogy: 4 legged chair with 10 years life. We start using two legs more (rolling backward putting our feet on table); would the chair still have 10 years life?

Therefore, it is not about building ONE muscle either because it will create imbalance which would further have effect on the functioning of different muscles.

Analogy – regardless of how strong your car engine is; it can only achieve its top speed if all tires are aligned and match in their form – Structure.

Similarly the swift transmission from one gear to next would determine the take off speed – Movement

Thumb rule – any movement is about whole body. Not one muscle. Train the whole body to create smooth & energy efficient movements that is required by the sport you play.

PS: Those of you who are interested in understanding more on take off, speed, power, etc., you can read my other articles on the subject.

Umesh Chhikara

Sports Scientist