Usually when you hear the term “stiffness” in strength training you conjure up negative associations, for example tight muscles, poor posture, and restricted movement. Another type of stiffness can occur when you encounter something like this (see pic) but that kind of stiffness is not appropriate for this blog.
In the world of sprint and jump biomechanics, “stiffness” and “compliance” refer to the amount of deformation of an object (ie: muscles, tendons, fascia, etc.) in relation to the amount of force acting on the object. Stiff materials are hard to deform while compliant materials are easy to deform. An athlete can be both flexible and able to demonstrate considerable stiffness. A deflated basketball is compliant because it deforms considerably upon landing, whereas a golf ball is stiff because it does not deform much upon landing and is more “springy.” Elite athletes display more stiffness than novice athletes as their joints tend to move less when they come into contact with the ground when jumping and sprinting.
Increased stiffness is usually a good thing. Athletes adjust their level of stiffness depending on the task and surface. Here are some of the effects of increased stiffness (usually the effects are positive however as seen in point number five stiffness can be detrimental):
1. Increase cadence or bouncing frequency
2. Decrease ground contact time
3. Decrease ROM in legs
4. Possibly increase peak force and RFD
5. Possibly reduce impulse
Stiffness contains structural and contractile components, which means that tissues can adapt to become more stiff and muscles can contract faster and harder to create more stiffness.
In biomechanics the two most common types of stiffness measured are leg stiffness and vertical stiffness. Leg stiffness can be calculated mathematically by dividing the ground reaction force (GRF) by the change in movement of the leg range of motion (ROM). Vertical stiffness can be calculated by dividing the GRF by the change in vertical movement of the center of mass (COM). Leg stiffness and vertical stiffness are equal during vertical hopping tests (pure axial vectors), but not equal in cyclical actions such as sprinting (anteroposterior vector component). The reactive strength index (RSI) is calculated by dividing the height of a jump by the ground contact time. The height of the jump is proportional to the flight time. For this reason, RSI and leg spring stiffness are closely associated. See the pics below for an illustration regarding stiffness.
Cool post. Ive been trying to learn a lot about stiffness ever since I started observing track coaches. Unfortunately I cant watch the video at the end of the blog because the link says “Our records show that you are trying to access this site from outside the UK. However, if you are a licensed UK Coach you can login to access uCoach.” ….anyway to bypass this? Do I switch my region on mozilla or something? haha
Sorry Matt…not sure how you can get around this. That stinks as it’s a great video!
Great post as always Bret, that opening statement caught me off guard and I spat coffee everywhere when reading it.
Then I achieved my goal. Mwuh huh huh! Thanks Andrew Mark.
Great post Bret. When a person is 70kgs (average) and takes around 14K steps per day (which is average) that equates to 640 metric tons being dispersed through the body. Its smart to have it dispersed properly. 🙂
Nice! A fellow science geek! You’re in good company Doc.
Great post Brett! I am stiff!!! Very stiff! Maybe that’s why I ran a 10.72 in the 100 meter.
Yes, your brother tells me all the time that you’re a stiff!
Pretty important (and understood) concept in gymnastics biomechanics. for instance, look at front handsprings. Until you learn the proper stiffening of the back and of the shoulder angle, will never be able to get the spring. Won’t properly translate horizontal motion to rotational. It actually helps athletes to learn the trick by using a stick and throwing it end first into the ground, to show how it rebounds and turns over. Then say…be the stick!
Cool story Poly!!!
I would love to watch the video, but I get the same error message, can you post it on the blog?
Ugh! I just clicked on the link and got the error message too. I don’t get it. It worked last week. They must have put up security measures so people couldn’t watch the video, which sucks because it was amazing! Even talked about stiffness changes due to postactivation potentiation (led to increased stiffness but not increased performance which was strange and suggested that architectural adaptations may result form PAP and may be beneficial over the long-haul). Sorry!
You see this in a “cavus” foot with an anatomically stable high arch, stable from heel strike through toe off vs. a “planus” (flat) foot. Less time “unlocking” (increased pronation” equals less time on the ground.
I wonder what Usain Bolt an Tyson Gay’s arch heights look like. I bet neither has a very flat foot.
Good thoughts Shon!!! I wonder as well.
Learn to videodownload everything including HD vimeo and youtube. Good stuff doesn’t last forever.
Well teach me how Master Carl!!!
Great post Bret..I am about to go sprint and use my “stifness!”
Keats
Keats, quit being gross!
FYI, I am in the UK and cannot access the video. So it looks like you need to be a registered coach in the UK.
David, they took the link down. I can’t access it either. Sucks cause it was an amazing video.
Is there any way to improve this quality in an athlete?
Hi Brett,
Do you know of any paper relating low muscle stiffness to injury risk or fatigue?
Best,
Saúl