The Evolution/Progression of the Triphasic Training Floating Heel Principle

Triphasic Training Principle 30

The concept of the floating heel in Triphasic Training has evolved significantly since I first encountered the idea in 2005. At the time, I was following traditional guidelines for jump progressions. One day, a track athlete pointed out something that completely changed my perspective. He said, “Coach, that’s not how anybody moves.” I reflected on his comment and realized he was right—no athlete accelerates or jumps naturally from the rigid position I had been teaching, where their posture was stiff, with their butt pushed back after landing.

Around that same time, I closely observed a basketball practice, specifically focusing on one of the league’s top rebounders. During an intense rebounding drill that lasted about 20 seconds, I noticed something remarkable: this athlete’s heels never touched the ground, even while jumping repeatedly and fighting for the ball. This movement was the opposite of what I had been teaching, where athletes were supposed to distribute their weight evenly across the entire foot and land in a deep, rigid posture before jumping again.

This realization prompted me to rethink how I trained athletes to jump. If I wanted to be more sport-specific, I needed to adjust my methods. As I learned through courses and conversations with Dr. Michael Yessis, athletes need to train in ways that replicate the demands of their sports. Landing in a rigid position with weight on the heels slowed athletes down and didn’t reflect how they moved in real competition. Starting in 2005, I began using the floating heel approach in plyometric exercises, where athletes landed with more emphasis on the forefoot instead of distributing weight evenly.

Resistance and Results

Not surprisingly, my methods faced skepticism. Many strength coaches on campus criticized me for going against conventional wisdom. Athletes performing hurdle hops, for example, were now landing in a quicker, more responsive position with minimal heel contact—sometimes none at all. Their jumps became faster, and they were always in a ready position to reload quickly for the next jump.

Despite the criticism, the results were undeniable. By 2010, I started applying the floating heel concept to weightlifting, beginning with exercises like the Peterson Step-Up, Brought to my attention by Charles Poliquin. which later bought in to play the Triphasic Triple Stack. In 2011, I met Chris Korfist, who showed me video evidence of dysfunctional sprinting forms being corrected by strengthening the foot. This inspired me to incorporate floating heel principles into exercises like single-leg split squats.

Athletes in my program achieved impressive results, with some female athletes performing single-leg squats with 455 pounds using a floating heel technique. In these exercises, the heel could lightly touch the ground during movement, but most of the weight stayed on the forefoot. This approach was designed to mimic the mechanics of real sports movements, where athletes push off primarily with their forefoot.

Strengthening the Foot for Performance

By prioritizing the forefoot in training, I saw significant improvements in sprinting and jumping performance. However, my methods continued to draw scrutiny. Some coaches spread rumors that I wasn’t following proper squat mechanics, claiming I wasn’t keeping athletes’ heels on the ground or pushing their hips back far enough. Despite the criticism, the enhanced athletic performance spoke for itself.

Recent Developments

In 2021, I started moving away from using the floating heel in my major lifts. Instead, I adopted a method called the Level 3 Heavy Loaded Spring Ankle, which involves applying massive amounts of force (600–800 pounds) in isometric positions to strengthen the ankle and foot. This method, along with a device designed for Spring ankle torque device, allows athletes to develop strength in a wide range of sport-specific positions.

Although I no longer emphasize the floating heel in my primary lifts, it still plays a role in various exercises. The evolution of this approach reflects a larger lesson: training methods should always aim to mirror the natural, dynamic movements athletes use in competition. By continually adapting and refining these techniques, we can help athletes reach their full potential.

Cal Dietz