Whats your Force Velocity Profile (FVP)? Is it going to hamper your ability to perform or even lead to injury?
Each of us has the ability to produce Force as well as the ability to produce Velocity. Both of these abilities should ideally be fairly well balanced. Sadly some rely on one ability too much leading to reduced performance and injury risk.
Force Velocity Profiling is simple and inexpensive way to assess an athlete’s force and velocity production capabilities. Based on the result training can be adapted to balance your capabilities and improve performance and prevent injury.
For a sprint based sport such as GAA or Rugby, knowing how much force work or velocity work that needs to be done allows the player to prepare better for the peak competitive season
If you have or had hamstring issues then balancing your Force and Velocity Capabilities will improve your injury proofing pre-season work.
If you haven’t gotten a FVP test done yet start with this routine twice per week for 4 – 6 weeks
Day 1: “Force” Emphasis:
A1) Single Leg Romanian Deadlift 3-4×6-9. Click Here
B1) Single Leg Isometric Hamstring “Bosch” 3-4×5+5+5 sec. Click Here
Day 2: “Velocity” Emphasis:
A1) Alex Natera style cable 45° knee flexion performed with rapid ECC/
CON 3-4×5-8 (Click HERE). Or click here for alternative
B1) Single Leg Drop Catch Back Extension 3-4×3-6 (Click HERE).