Coaching Point to Transfer Explosiveness to Sport –

By focusing on pushing through the big toe, you will see a huge improvement in their jumping ability if you add this one component to your jumping/plyometric programs. Also, in any weight lifting movement that applies extension of all three joints (at a slow or high speed) this also must be implemented to transfer weight room performance to the field. So, in your cleans, cue the athletes to push through the big toe at the top of the pull. This is not recommended for Olympic weight lifters; however, for sports performance it would be highly recommended. The walking lunge is another example of how this should be implemented. As an athlete would push and finish off the movement at the top, all the forces must be transferred off the foot to the big toe to strengthen it and emphasize its mobility and strength at the range of motion.

Research supporting the Squat loaded jump

1. Comfort, P., & Kasim, P. (2007). Optimizing squat technique. Strength & Conditioning Journal, 29(6), 10-133.
2. Hakkinen, K., Pakarinen, A., Alen, M., Kauhanen, H., & Komi, P. V. (1988). Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of Applied Physiology, 65(6), 2406-24123.
3. Hamlyn, N., Behm, D., & Young, W. (2007). Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. Journal of Strength and Conditioning Research, 21(4), 1108-11123.
4. Stone, M. H., Hornsby, G., Mizuguchi, S., Sato, K., Gahreman, D., Duca, M., Carroll, K., Ramsey, M. W., Stone, M. E., & Haff, G. G. (2024). The use of free weight squats in sports: a narrative review-squatting movements, adaptation, and sports performance: physiological. Journal of Strength and Conditioning Research, 38(8), 1494-15087.
5. Young, W. B., Jenner, A., & Griffiths, K. (1998). Acute enhancement of power performance from heavy load squats. Journal of Strength and Conditioning Research, 12(2), 82-841.
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