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.
But 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.
Level Up Your Golf Practice
We’ve all heard the familiar phrase “practice makes perfect.” But when it comes to golf, a perfect round
of golf is truly unattainable. So instead, we say, “Intentional Practice Leads to Trackable Results”. Just
hitting balls aimlessly at the driving range won’t lead to any real improvement on the course. To take
your game to the next level, you need an intentional, structured practice routines that incorporate key
elements of effective golf practice. Let’s explore some expert perspectives on how to get the most out of
your practice sessions.
Have a Plan
According to TPI (Titleist Performance Institute) expert Dave Phillips, “One of the biggest mistakes I see
amateurs make is not having a plan when they go to practice.” Before you head to the range, sketch out
what you want to work on and how you’ll go about it. Break your practice into segments focused on
specific areas like driving, irons, short game, etc. Prioritize your biggest weaknesses but also set aside
time for maintenance practice on your strengths. At Correct2Compete we have detailed practice plans
for five of the main areas of the game, and we have indoor and outdoor practice options for built
specifically for you.
Build in Pressure
“If you practice without pressure, you won’t be able to perform well under it,” says esteemed sports
psychologist Bob Rotella. While it’s important to groove your swing with repetitions, you also need
pressure practice that replicates the strain of being out on the course. Throw down objects as makeshift
hazards, play target games where you aim at a small circle, or put yourself on the clock to hit shots
within a time limit. Learning to execute under stress will pay dividends. We have created different levels
games for our clients to build that pressure into their practice very time they go to the driving range.
Use Technology
Modern launch monitors and swing analyzers provide a wealth of data to ensure your practice is
optimized. As Dave Phillips advocates, “With tools like Trackman, you can see exactly what your swing is
producing in terms of ball speed, launch angle, spin rates and more. Let that data guide what you need
to work on mechanically.” At Correct2Compete we use FlightScope because with love the FlightScope
Skills app for game building and tracking practice. Analyzing your numbers identifies shortcomings and
allows you to set specific goals to improve your deficient areas.
Play Games
“Practice without purpose just isn’t as effective,” states Bob Rotella. To make practice more engaging and
pressure-packed, play games that simulate real on-course scenarios. Games allow for you to score your
progress, and you leave the range with a winning or losing feeling which drives your inner competitive
spirit. Challenge yourself to set parameters and finish the game even when you are losing, it’s much
better to lose on the range than on the course. Bringing that element of accountability makes practice
more rewarding.
With a mix of structure, challenge, variety, data-driven purpose and gaming elements, your practice
sessions will be exponentially more productive. Before long, you’ll experience the profound
improvement that only intentional practice can produce.
