Unlock the Power of the Foot
As athletes, we’re always looking for ways to gain an extra edge and boost our power and performance. While many speed and agility programs focus on the major muscle groups first, the foundation of movement – the foot – is often overlooked. By improving foot function, you can tap into an incredible source of strength and stability that will translate to more explosive power in your sport. As coaches, we are always seeking more information to help our athletes perform at their highest level. We rely on science and data from all over to help our athletes, and our goal is to simplify and implement proper movement mechanics into every coaching session for our athletes. We build athletes from the ground up.
The feet are the roots that ground us and transfer force from the ground up through the entire kinetic chain. “The feet are the first point of contact with the ground and play a huge role in absorbing and generating force,” explains Sarah Kolowicz of FootCollective, a group spreading awareness of optimal foot biomechanics. Poor foot function leads to poor force transmission, energy leaks, and increased injury risk.
According to the team at MoveU, experts in human movement mechanics, the feet should have a tri-planar movement capacity. “The feet must have the ability to move into pronation and supination while also having enough mobility in plantar flexion and dorsiflexion,” says MoveU’s Christopher Napier. “Restricted motion in any of these planes crushes force generation.”
Building a Powerful Foot Foundation
Dr. Emily Splichal, podiatrist and founder of the Evidence-Based Movement Lab, emphasizes the importance of restoring and maintaining the medial longitudinal arch. “The arch acts like a spring to load and unload energy. A collapsed arch leads to excessive pronation and a positional disadvantage for the lower extremities,” she explains. Arch strengthening exercises like short foot isometrics, towel curls, and weight shifts can help reinforce this crucial structure.
Although the arch is just part of the equation – your toes are also a pivotal piece. Sarah from FootCollective stresses using your full toe spread and incorporating exercises that load the foot in its universal lending pattern. “Having a strong, mobile, and integrated use of the toes enhances proprioception and provides more surface area to grip the ground.”
Integrating Foot Training
To truly tap into foot-powered potential, the experts all agree that foot-specific training shouldn’t be done in isolation. MoveU emphasizes integrating foot drills into warmups, strength sessions, and practicing movement skills specific to your sport. “Powerlifters should do exercises that load the foot under maximum weights, team athletes need multi-planar lateral and rotational drills, and so on,” advises Chris. “You need task-specific foot training.” Dr. Splichal sums it up: “The feet influence the entire body – posture, alignment, force output. By developing strong, resilient feet and applying those forces appropriately, you’ll be amazed at how much extra power and injury resistance you’ll gain.” So athletes, start building your power where it matters most – from the ground up. Invest time into restoring optimal foot function, and you’ll be rewarded with a formidable source of strength.