The document discusses the concept of "biokinetic energy" as a fourth energy system that can improve running performance. It explains that optimal leg stiffness allows the body to store and release elastic energy, reducing the metabolic energy needed for running. Developing mobility, stability, strength and neuromuscular control of the kinetic chain can help athletes produce and utilize biokinetic energy more efficiently. Specific exercises are recommended to target these areas and allow athletes to "run in the box" with proper body alignment.
Football is a high-intensity intermittent sport. Although players can cover up to 11km in a game,
most of this is done in short, sharp bursts lasting seconds, and this performance therefore relies on
anaerobic energy, speed and power. Plyometric (jumping) exercises to develop power are used by
sportsmen and sportswomen from myriad sports with success. But can they be applied to football
and combined with traditional approaches?
reACT Article National Fitness Trade JournalGreg Maurer
Learn how the reACT Trainer improves outcomes for athletes; physical therapy patients; fall prevention and active aging; and healthy gym goers looking for increased strength, power, rapid lower body and core conditioning and toning.
Football is a high-intensity intermittent sport. Although players can cover up to 11km in a game,
most of this is done in short, sharp bursts lasting seconds, and this performance therefore relies on
anaerobic energy, speed and power. Plyometric (jumping) exercises to develop power are used by
sportsmen and sportswomen from myriad sports with success. But can they be applied to football
and combined with traditional approaches?
reACT Article National Fitness Trade JournalGreg Maurer
Learn how the reACT Trainer improves outcomes for athletes; physical therapy patients; fall prevention and active aging; and healthy gym goers looking for increased strength, power, rapid lower body and core conditioning and toning.
A STEM Module for Bioengineering Topics Muscle and Movement: Part I - Kicking...mjmurp05
This learning module takes a look into the bioengineering world from the perspective of every day activities. The activity that this part of the module focuses is on kicking a soccer ball and the bones/joints, muscles and forces that are involved. This is the powerpoint supplement to the learning module. See PDF file with the same title for lesson plan. Target Grade: 6th
A STEM Module for Bioengineering Topics Muscle and Movement: Part I - Kicking...mjmurp05
This learning module takes a look into the bioengineering world from the perspective of every day activities. The activity that this part of the module focuses is on kicking a soccer ball and the bones/joints, muscles and forces that are involved. This is the powerpoint supplement to the learning module. See PDF file with the same title for lesson plan. Target Grade: 6th
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Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
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1 Biokinetics - Fourth Energy System Webinar - Athletics Ireland 05 May 2021.pdf
1. Run Faster - Finding your ‘Inner Kangaroo’
Introduction to Biokinetic Energy
- the Fourth Energy System
Peter John L. Thompson
www.newintervaltraining.com
Athletics Ireland Webinar
05 May 2021
2. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Running Performance and Energy Supply
2
Endurance running performance is concerned with energy production,
management, utilization and expression
Bioenergetics
The Three Energy Systems
ENERGY
from Metabolic
sources
3. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Developing and Managing Energy
Thompson, P. J. L., 1994, 2005, 2011
AEROBIC SYSTEM
LACTATE SYSTEM
ATP-CP SYSTEM
TI M E
0 sec 10 sec 3 min 2 hrs +
Lactate System producing lactate to utilise
as preferred Aerobic System fuel
The Three Metabolic Energy Systems
• ATP-CP System
• Lactate System
• Aerobic System
3
4. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Running Performance and Energy Supply
Endurance running performance is concerned with energy production,
management, utilization and expression
ENERGY
from Kinetic
sources
ENERGY
from Metabolic
sources
Bioenergetics Biokinetics
4
TOTAL ENERGY
Expressed in running
The Fourth Energy System
The Three Energy Systems
5. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
What do you Focus on Training?
• Metabolic energy systems?
• A focus on running, running and more running
• The value-added contribution of biokinetic energy
• é Biokinetic energy production and contribution = less metabolic or
bioenergetic energy to run the same speed
OR
• é Biokinetic energy production and contribution = the faster you will run
for the same metabolic energy
• Developing kinetic chain stability and function injury-proofs the athlete.
5
6. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
We know that materials can store energy
Old view – the Stretch-Shortening Cycle - the SSC
Current view of Biokinetics – for Running Economy:
• Muscle eccentric contraction phase is not so important as the elastic
properties of the tendon and aponeuroses
• Muscles should be in isometric mode through our running and drills
• Muscle is vital as a stabilizer and resistance.
6
....... and release it - Elastic or Biokinetic Energy
7. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Why Have Long-Established Views Changed .... ?
• Since 2012 research equipment and techniques for body and tissue function
have been developed utilizing:
– Ultrasonography
– 3-D ultrasound
– Elastography
– Magnetic resonance
• Previous research used in vitro methods and cadaver materials
• New techniques permit in vivo examination of the nature and structure of
involved tissues and importantly
• The internal and external multi-dimensional forces in these tissues of the
human kinetic chain during movement and exercise
• With these techniques there has been an 'explosion' of research in this field of
in vivo function of the muscles, tendons and other connective, fascial tissues in
the living and moving individual.
8. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Kinetics of Running
Comparing the Spring-Mass Model
and the
Functioning Lower Biokinetic Chain
Comparing the Spring-Mass Model and the Functioning Lower Biokinetic Chain
7
9. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Kinetics vs. Biokinetics of Running
The Functioning Lower Biokinetic Chain
8
10. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
What do we mean by Biokinetic Energy?
9
Maasai Dancers in Kenya 1
Maasai Dancers in Kenya 2 30” - 1’
9
h"ps://www.youtube.com/watch?v=_MO9B2jLOgw
NOTE: This is to illustrate Biokine4c Energy in Ac4on
It is NOT an ac4vity recommended for athletes unless introduced by doing a very low number of jumps - example 2 reps of 2-3 jumps [2’]
11. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Kinetic Chain Stability
10
Cervical Spine
Thoracic Spine
Lumbar Spine
Pelvis
Hips
Knee
Ankle
Toe Joints
Thompson, PJL, 2018
12. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Running and Stiffness
• Running - propelling the body forward while body tries to keep center
of gravity level
• During impact with ground the leg acts much like a complex biological
spring absorbing energy - releasing it later in the running cycle
• The closer the ‘stiffness’ of the spring is to optimal the é elastic
return and the ê metabolic energy you will need to run at a certain
speed or the faster you can run for the same metabolic contribution.
11
13. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Stiffness in Action
• Run gently – concrete onto the sand
• Legs would adapt and be stiffer on the sand
• The stiffness of legs is a function of the lower kinetic chain involving the
– hip, knee, ankle and foot joints inc. MTPJ
– connective tissues, tendons and aponeuroses
• Now - sprint across the concrete on to the sand
• May be insufficient time to adapt stiffness.
12
14. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Running Stiffness in Action
13
15. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Consequences of Incorrect Stiffness
• Leg stiffness will relatively é softer surfaces and will ê on harder surfaces
• Incorrect stiffness produces negative results in either direction
• If the lower kinetic chain is too stiff
– then ground impact and reaction forces are increased and elastic
energy is dissipated - lost - in the impact
– increased risk of bony injuries
• If the stiffness not sufficient
– kinetic energy is dissipated - lost - into the squidgy spring
– muscles and soft tissues activate more and use more metabolic energy
– increased risk of soft tissue injuries.
14
16. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Stiffness and Biokinetic Energy
“To summarise stiffness is to view it as a responsive, adaptable,
qualitative bio-mechanism involving the joints and tissues of the
kinetic chains that determines the ability to optimise biokinetic
energy production and expression.”
Thompson, PJL, 2017
15
17. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Summary of Optimizing Stiffness and Running Economy - RE
16
Steve Ovett and his coach Harry Wilson
• Optimal stiffness can be achieved by the runner's adaptive responses to:
– running on surfaces of varying compliance, on the continuum from
effectively non-compliant solid surfaces such as cement to hyper-
compliant particulate surfaces such as sand
– running in shoes with midsoles of varying cushion and including
barefoot running for the very small minority of runners whose lower
kinetic chain flexibility and function permits
– varying running velocity
– not over-striding - either naturally or deliberately.
18. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Recognizing the Fourth Energy System
• Utilizing ‘free’ elastic energy improves running economy - RE
• Let’s see if we can maximize RE and performance while decreasing
biomechanical stress and risk of injury
• How do we do this?
We’ll look at:
1. Focusing not on HOW the foot should contact but WHERE the
foot should contact
2. How should the body be aligned - posture
3. Controlling kinetic chain stiffness
4. How often should the foot contact.
17
19. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Increased lever arm on knee compensation for weak hip and
knee extensors
Neutral alignment!
Dicharry, J, Anatomy for Runners, 2012
18
NRG Stored NRG Released
Premature storage and release
– injury producing forces
Premature storage and release
– injury producing forces
Running
“In the Box”
20. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
What must we have or Develop?
What do we need:
• Mobility – enough motion to get your leg behind you
– Hip extension
– Ankle dorsi-flexion
– Big toe dorsi-flexion
• Stability
– Posture with control of the kinetic chain(s)
– Muscle function
• Strength
– Develop the Gluts to drive the body upward and forward
– Improves running economy
• Neuromuscular control – behaviour and skill
– Maintaining posture
– Unconscious pre-tension of appropriate muscles.
19
21. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Mobility
• most runners hit the ground too far in front of their Center of Mass CM
• first we must check if there is enough motion to get your leg behind you
• this involves functional movement assessments – not passive
• we need ‘enough’:
– Hip extension
– Ankle dorsiflexion
– Big toe dorsiflexion
20
Dicharry, J
Anatomy for Runners, 2012
22. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Big Toe Functional Flexibility in Action
21
23. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Importance of Big Toe Functional Flexibility
• ankle needs a minimum of 30o of functional dorsiflexion
• big toe joint - the first Metatarsophalangeal Joint (MTPJ) needs at least 30o
functional dorsiflexion
• this permits the Windlass Mechanism to function - this raises the longitudinal
arch and transforms a flexible foot to a rigid platform for propulsion.
22
Windlass Mechanism
24. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Posture and Kinetic Chain Stability
23
Cervical Spine
Thoracic Spine
Lumbar Spine
Pelvis
Hips
Knee
Ankle
Toe Joints
Thompson, PJL, 2018
25. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Stability
24
Powers, 2003
Dicharry, J, Anatomy for Runners, 2012
Goal
• Lack of stability with
compensatory movements
• Common mechanism of
injury – IT band and knee
26. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Controlling Your Pelvis
Your pelvis is capable of complex rotations involving 3 planes
Ground reaction forces
Arm Action + Core Stability
Hip flexibility + Posture
25
Pelvic Rotations - Causal Factors
Thompson, P J L, 2013
27. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
The Importance of Stability
• The body runs biomechanically by storing and releasing biokinetic energy
• If local stability is lost then biokinetic energy is lost too
• If biokinetic energy is lost then more active work from the muscles is required
• Need specific segmental control at spine, hips, and foot/ankle.
Unstable = energy lost Stable = energy transferred
26
Dicharry, J, Anatomy for Runners, 2012
NOTE: Re-Titled “Run Like an Athlete” in Europe
28. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Controlling the Kinetic Chain - Strength Training
At what age should you start strength training?
27
29. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Handstands
• There are many variations of Handstand but we shall focus on the three
progressive types that most athletes will use:
• Handstand with coach-partner support
• Handstand with no support for increasing duration
• Walking handstands - forwards and backwards.
28
Pelvis in
neutral
Position
Head in neutral position
like diagram - not athlete
Lumbar spine in
neutral position
Ankles dorsiflexed for
X-C and T&F athletes
✓
✗
✓ ✗
30. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
• ‘Flying 30s’ – for developing maximal speed running
Example: 3 x 3 x flying 30s (max) [2’-3’ and 5’-7’]
• For athletes with a low training age and/or little experience the middle maximal
speed section will usually be less than 30m
Example: 2 x 2 x flying 10s (max) [2’ and 5’] or with experience/fitness
2 x 3 x flying 20s (max) [2’-3’ and 5’-7’].
Always 30m
Maximum Acceleration
10m-30m
Maximal Speed
Hold Frequency
Always up to 30m
Deceleration
Running for Speed – Develops Optimal Stiffness = Optimal Biokinetic Energy
29
Peter John L Thompson, 2007
31. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Training Grid for Flying Sprints 10m-30m
Max Acceleration
- always 30m
10m 15m 20m 25m 30m
Controlled deceleration
- always up to 30m
Lane 3 70m
Lane 4 Flying 15 75m
Lane 5 Flying 20 80m
Lane 6 Flying 25 85m
Lane 7 Flying 30 90m
Zone - Maintain Maximum Frequency
Flying 10
Peter John L Thompson, 2007
30
Coaching groups of varying ability –
athletes use and move lanes as ability
and fatigue dictate
1) always maximal acceleration for 30m
2) maintenance of maximum stride frequency during the Flying portion and
3) decelerate correctly and naturally slow down by keeping the hips high and “shutting off the engine but
not touching the brakes”.
Planning a Repetition Session
Max Acceleration
- always 30m
10m 15m 20m 25m 30m
Controlled deceleration
- always up to 30m
Lane 3 70m
Lane 4 Flying 15 75m
Lane 5 Flying 20 80m
Lane 6 Flying 25 85m
Lane 7 Flying 30 90m
Maintain Maximum Frequency
Flying 10
Peter John L Thompson, 2007
Zone to maintain Maximum Frequency
COACH
The further back the better
COACH - the further back the better to observe
32. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Example of a Session with Maximal Velocity – Pure Speed Work
• Aerobic Warm up
• RAMP
• 2 x 2 x flying 20s (max) [2’-3’passive and 7’-8’
rest/easy walk]
• 5’ easy running
• 3 x 200 (1500/3000) [1’]
• [4’-8’ to explain training to follow]
• 2 x 4 x 200 (3000) [100m r/o and 3’-5’ easy run]
• Aerobic cool down.
VO2 Kinetics Activators
Lactate Dynamics Training
ATP-CP Training
Priming Stiffness
Purpose
33. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Essential Reading
Anatomy for Runners - Jay Dicharry, 2012
NOTE: Re-Titled “Run Like an Athlete” in Europe
32
Running Rewired - Jay Dicharry, 2018
34. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com 33
WHAT YOU
IT’S NOT JUST
IT’S
YOU COACH IT
HOW
COACH
Spirit of Oregon, Eugene, Oregon 2019
IT’S
YOU COACH THEM
HOW
WHO YOU
IT’S NOT JUST
COACH
Spirit of Oregon, Eugene, Oregon 2019
33
35. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Summary
• consider whether your athletes would describe you as a ‘process-focused’
or ‘outcome-focused’ coach
• understand the patience required to change some of your athletes’
movement patterns and behaviours
• take into account both bioenergetic and biokinetic sources of energy
• develop the stability of the Kinetic Chain
• develop (un)awareness of Posture
• coach the athlete not the event
“Enjoy your coaching and your
athletes will as well.”
36. Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Questions and Discussion