Hey guys its JP and this time we are going to talk about using the Achilles Tendon Better,
so you can run faster! Now, I recently just talked about how to make them stronger, so
why would I talk about using them better? Well...lets put this way. Just because you
have STRONG and durable tools, does not mean you know how to USE them properly. And this
concept is similar to tendons! Initially when training, the focus is typically getting them
stronger; however, learning how to use them becomes more important when performance matters
more, like when you are preparing for a race or trying to get a better time!
Now how do you do that? Typically, you want to choose exercises that make the area work
in a similar manner to how you intend to use it! The more specific the exercise is to the
desired sport, the more likely it may carryover into that sport. In the case of running, the
Achilles Tendon is largely involved in energy storage and release. Think about it like how
an elastic band works in a sling shot. When you stretch it, it stores energy. Then, when
you let it go...it releases that energy and the object in the slingshot moves forward.
This kind of activity is seen through plyometerics. You can use this to supplement your running
and improve your times!
Now that we covered that, lets go over some exercises you can try for the Achilles Tendon
to use it better and prepare for the demands of running! The first exercise I will show
you guys is Pogo Jumps. This is an effective and simple plyometeric exercise to start with
when focusing on the Achilles Tendon. One of the most important things to remember with
this one is to remember to keep the knees stiff and don't let the heel touch the ground.
By doing so, this focuses the loading on the achilles tendon at a fast stretch shortening
cycle, which is the intent. When doing these intially, I typically start people doing them
for 4 sets of 20-30 reps. When performing them, it is quality over quantity. This why
it is important to take decent rest breaks, like a 2 min break, to ensure quality. Now,
if you want to standardize the quality and difficulty, I typically use a metronome app
starting at around 150 beats per minute. And you basically match each jump with the beat.
The higher the beat frequency is, the less loading that occurs in the achilles tendon
per jump. Now, if you want to load it more, make the beats slower!
However, another way you can load it more is through Single Leg Pogo Hops. Now, you
are basically doing the same thing, but on ONE LEG. This is more similar to running as
you are only on up to one leg at a time as you run! Remember that this one is stationary,
so you should not be moving all over the place.
Now, if you want an exercise that loads the achilles tendon even more, you can try the
Forward Pogo Hops. This is even more similar to running as now you are one leg AND you
are moving FORWARD! When doing this, try to maintain the quality. Something I tend to
do is place a line of tape down on the floor. Then, you basically follow that line as you
hop. This ensures that forces are directed more in a forward manner rather than side
to side. This can be important to consider as running involves getting from point a to
point b as fast as possible. To get there the fastest, its better to go in a straight
line rather than going in a squiggly line!
And those are some exercises you can try! One last thing I want to note is that people
tend to progress these too fast and do too much. Obviously, how you progress depends
on your health and your goals, but I typically progress these slowly on more of a weekly
basis. Anyway, I hope you found this useful! I'd love to hear your thoughts as well as
any questions you may have! And as always, thank you for watching!