Preseason Assessments and Monitoring

Are returning athletes

strong enough to run fast?
ALEX NATERA
Manager of Performance Support at the New South Wales Institute of Sport.
Alex Natera
Alex is Manager of Performance Support at the New South Wales Institute of Sport, where he oversees a
department of 40 world-class practitioners across Strength and Conditioning, Physiology, Psychology, Nutrition,
Biomechanics and Performance Analysis disciplines.

Alex’s background in Strength and Conditioning spans nearly 25 years in professional sports and National
institutes of sport across the globe. Alex is also a highly sought-after speaker and educator, consulting with
clubs, elite individual athletes, and support staff from the EPL to the NBA.

In this article, Alex discusses the importance of early pre-season assessments and screening in determining the
physical status of the playing group and the individual. He provides an introduction to his Run-Specific Isometric
Assessment Battery, which uses ForceDecks to perform the Ankle Iso-Push, Knee Iso-Push, and the Hip Iso-
Push.

This battery is an ‘under-the-hood’ look at whether players are returning strong enough to run fast, and can be
used to establish the magnitude, rate, and extent to which players can be loaded leading up to the start
of competition.

Are returning athletes strong enough to run fast?

You are a couple of weeks out from the players returning from their
off-season break. The performance team are meeting to iron out the
preseason plan and determine what the first couple of weeks of training
will look like for the entire playing squad and specifically for various
members of the squad. The performance team are crossing their
fingers and hoping that the players were diligent and compliant with
their offseason training programmes.

The reality is, even at the very top end, only a small portion of the squad
will have accomplished what you set out for them to achieve over the
off-season. Despite this, even if they did execute the off-season plan,
to a tee, it is unlikely the loads they experienced will match or surpass
what they will need to experience throughout preseason and into the
competitive season.

Alex performing the Run-Specific

Isometric Assessment on athletes.

INTERVIEW
The reality is, even at the very top end, only a small portion of the squad will
have accomplished what you set out for them to achieve over the off-season.
There are the usual nerves around certain players (“frequent offenders”) and so the performance team agrees to
start week 1 preseason with loading that caters for the lowest common denominator. The “loading clock” then
starts ticking down from session 1 to the first preseason game and the pressure is on. If you push them too hard
and too soon, you risk breaking them, but if you don’t push them hard enough, game loads and back-to-back
games eventually will. If you don’t start meaningful work early enough you’ll run out of time or you’ll run the risk
of not allowing sufficient recovery and regeneration within your preseason and again there is the chance they
will break.

If you push them too hard and too soon, you risk breaking them, but if you don’t
push them hard enough, game loads and back-to-back games eventually will.
Early preseason becomes critical to determine the physical state of players as they return. It presents an ideal
opportunity to assess the physical status of the playing group as a collective and, importantly, for the individual.
Depending on the sport and the length of the off-season it might also be a period of time where fatigue is at its
lowest point and niggles carried through the previous season can somewhat settle. Collecting assessment data
is essential during this part of the year, to establish baselines and to determine current status from which to load.

The challenge for most performance teams is time and the

“time-tug-of-war” between the sport coaches demands and
the performance team’s needs. Some teams are fortunate
enough to be able to negotiate and establish clear blocks of
time early in pre-season where they conduct their screening
and assessments.

Others don’t have the buy-in, collaboration and support and

therefore squeeze whatever they can in, whenever they can.

Often in these environments the datasets are incomplete,

unreliable, messy and – in some cases – not really useful
at all. Pre-season assessments and screening in these
environments become a “tick box exercise”, and sadly
everyone can sense it – including the players.

Alex and his team conducting the Run-Specific

Isometric Assessment on a large group of
athletes using ForceDecks

INTERVIEW
Pre-season assessments and screening in these environments become a
“tick box exercise” and sadly everyone can sense it – including the players.
High Performance Managers – who establish strong and trusting relationships and have the ability to influence
Head Coaches – are critical in balancing the needs of both parties in this scenario. Strategically embedding
pre-season assessments and screening within the training week has often been a fantastic middle ground for
most teams. The planning, the sell, the execution and the follow up of this to players and coaches can make or
break the success and effectiveness of pre-season assessments and screening moving forward.

Preseason high speed running: Risk vs reward

In pre-season planning, all facets of load are important to consider, from strength training intensity, plyometric
volume and eccentric exposure to running volume, change of direction count and the magnitude of collisions,
to name a few. One of the most important load factors to consider is the intensity, volume and density of “very
high speed” and maximal speed running (herein referred to as “high speed running” [HSR]). Walking the fine line
of not too fast, not too much, not too often and not too soon have made many a performance coach lose sleep
at night.

One of the most important load factors to consider is the intensity, volume
and density of “very high speed” and maximal speed running. Walking the fine
line of not too fast, not too much, not too often and not too soon have made
many a performance coach lose sleep at night.

During HSR, lower limb muscle groups produce very high forces at very high rates:

Swing phase: The hip flexors and the hamstrings can produce muscle forces up to ~10 x Body Weight
(BW).

Stance phase: Muscle force production can be up to ~10 x BW for the plantar flexors and ~5 x BW by the
quadriceps (Dorn et al. 2012).

Ground reaction forces can be up to 4 x BW and occur in less than 100ms (Weyand et al., 2010).

HSR, particularly in a training format, is a potent stimulus to the neuromuscular system. Significant central
and peripheral fatigue have been observed after HSR sessions and even with relatively low volumes, several
days are required to fully recover (Johnstone et al. 2015; Thomas et al. 2018). Due to these and several other
biomechanical and physiological demands, HSR is a significant risk factor in soft tissue injuries
(Gabbet et al. 2012; Duhig et al. 2016; Chavarro-Nieto et al. 2023).

Therefore, the careful planning of HSR exposure in the pre-season is critical. Where you can start and where
you can go with your players often comes down to what HSR exposures (intensity, volume, density, frequency
and type) were achieved during the off-season period. Despite this, the de-load experienced in the off season
often means the regression or degradation of certain physical qualities. With the muscular forces and ground
reaction forces seen in HSR, the notion of being “strong enough to run fast” needs to be seriously considered
along with HSR exposure.

INTERVIEW
With the muscular forces and ground reaction forces seen in HSR, the notion
of being “strong enough to run fast” needs to be seriously considered along
with HSR exposure.
Early pre-season assessments of both maximal and rapid force development of the lower limbs are essential
to understand the requisite force generating capacities of key muscle groups involved in HSR. As addressed
earlier, the early preseason period provides an opportunity to establish baselines but also to compare with in
season/previous season values and assess the magnitude or otherwise of degradation. In my opinion,
“earning the right to run fast” is a combination of graded, specific HSR exposure and developing or retaining
the underpinning force generating qualities to be able to handle the forces experienced in HSR.

...“earning the right to run fast” is a combination of graded specific HSR

exposure and developing or retaining the underpinning force generating
qualities to be able to handle the forces experienced in HSR.
The isometric mid-thigh pull (IMTP) presents a proven, reliable, effective and long-standing assessment
of maximal force and rapid force generating qualities. The IMTP and its close cousin, the isometric squat
assessment, are excellent assessments which practitioners can administer safely in early pre-season to
establish force generating qualities of the lower limb. In comparison with the risk of maximal strength testing
returning players both assessments are certainly the preference.

However, despite being effective general force

assessments, they lack the specificity to identify force
generating capabilities of specific muscle groups at the
specific muscle lengths used in HSR.

Assessing positions and postures resembling HSR

positions and postures, whilst more effectively isolating
key muscle groups around the ankle, knee and hip joints
are becoming more popular in high performance settings.
In doing so, we can collect more information to make more
informed decisions around whether and when players are in
fact “strong enough to run fast”.

Alex comparing isometric peak force values

between IMTP, isometric squat, and knee iso-
push assessment on ForceDecks.

INTERVIEW
Earning the right to run fast with Run-Specific Isometrics

Importantly, the Run-Specific Isometric assessments are multi-joint

assessments, despite each individual assessment’s name. They do
not strictly isolate the force generating capabilities of a single joint.
Over the course of my career I’ve developed one such assessment protocol, which I call the Run-Specific
Isometric Assessment Battery, made up of the Ankle Iso-Push, Knee Iso-Push and the Hip Iso-Push.

These assessments are similar to the joint positions found in mid-stance of the HSR stride. Importantly,
the Run-Specific Isometric assessments are multi-joint assessments, despite each individual assessment’s
name. They do not strictly isolate the force generating capabilities of a single joint. The Run-Specific Isometric
assessments are designed to bias a joint and this is where we infer the force-generating capabilities of the
muscles surrounding the target joint. The Run-Specific Isometrics assessments are all performed unilaterally
to further elucidate any inter-limb discrepancies and asymmetries.

Athlete completing an ankle Iso-Push on ForceDecks.

Ankle and Knee Iso-Push

Both the Knee and the Ankle Iso-Push are performed in an upright, standing position. For these assessments,
I use VALD’s ForceDecks and isometric squat rack. However, these tests have also been performed using
overloaded barbels resting on the pins or barbells pushed under the pins of a racking system.

The Knee and Ankle Iso-Push are performed with the bar on the upper trapezius muscles, as in a high bar
squat set up. In the Knee Iso-Push, the mid-foot of the tested leg is placed directly under the bar and the knee
and hip angles are between 135-145° and 160-170°, respectively. In the Ankle Iso-Push, the ball of the foot of
the tested leg is placed under the bar to facilitate a slight forward lean. In this assessment, the knee and hip
are fully extended, and the ankle positioned between neutral and 10° of plantar flexion.

INTERVIEW
Alex Natera conducting a Knee Iso-Push test on an athlete using

Hip Iso-Push
In the Hip Iso-Push the athlete lies supine on the floor with the inferior portion of their shoulder blades resting
on a comfortable 15cm box. The heel of the testing foot is placed on the force plates and an immoveable bar is
positioned at their hip crease. The knee and hip angles in the Hip Iso-Push resemble that of the Knee Iso-Push
(135-145° and 160-170° respectively). Importantly, we measure these angles when the athlete lifts their hip
from the floor and presses them into the bar.

Alex Natera conducting a Hip Iso-Push test on an athlete using

INTERVIEW
Warm Up and Test Protocol
A general warm up is conducted before the assessments and a specific warm up is performed for each
assessment immediately before the test:

Specific warm-up: 3 x 3 second efforts at 70%, 80% and 90% effort with 10 second recovery between
efforts. The athlete then rests for 60 seconds before performing either a rapid force assessment or a
maximal force assessment.
Rapid force assessments: 5 x 1 second efforts interspersed with 10 second recovery.
Maximal force assessments: 2 x 3 second efforts with a 2 second build up.

Each effort is followed by a 60 second rest. A third trial is then performed if the second trial is >3% of the first
trial. Generally relative peak force is captured and reported for maximal force trials and force at 100 ms for
rapid force trials.

Interpreting the Results

Although normative data are used to guide and compare male and female team sport athletes, in the context
of being “strong enough to run fast” it is also important to assess each athlete against their previous seasons’
results.

As a rough guide, “Good” results for female team sport athletes for a Hip Iso-Push would be ~1.95-2.15 x
system weight (the system weight is the amount of body weight supported at the heel in the supine bridge
type position [~25% of body weight], Knee Iso-Push ~3.85-4.2 x BW and Ankle Iso-Push ~2.75-2.9 x BW.

For male team sport athletes, a good Hip Iso-Push would be 2.2-2.5 x system weight, Knee Iso-Push 4.2-4.4 x
BW and Ankle Iso-Push 3.1-3.3 x BW. For comparison, elite male track athletes can attain Hip Iso-Push scores
of >3 x system weight, Knee Iso-Push scores of >5.5 x BW and Ankle Iso-Push scores of >4.0 x BW. It is very
rare for team sport athletes to hit these values but what this does show is that there is plenty of room to
improve in strengthen the key muscles for HSR.

Benchmark Results Run Specific Isometric Assessment Battery

Hip Iso-Push Knee Iso-Push Ankle Iso-Push

Team Sports
2.2-2.5 x System Weight 4.2-4.4 x BW 3.1-3.3 x BW
Males

Elite Track
>3 x System Weight >5.5 x BW >4 x BW
Males

Team Sports
1.95-2.15 x System Weight 3.85-4.2 x BW 2.75-2.9 x BW
Females

INTERVIEW
Applying the Results
Over an off-season period of 4-8 weeks, it is not uncommon for a team sport athlete to drop between 0.25-0.5
x BW maximal force in the Knee and Ankle Iso-Push, for example. Regaining this strength is paramount and
should be prioritised along with the introduction of progressively increasing HSR exposure and plyometric
progressions.

Just as important is attaining previous levels of force at 100 ms. With brief ground contact times during HSR
it is arguably more important to either produce high rates of force or a greater proportion of maximal force
in that brief time period. Very explosive athletes can produce up to 80% of their maximal force in 100 ms and
less explosive athletes <60%. Again, what is most important in the returning athlete is to regain their previous
season values to “earn the right” to run fast.

Over an off-season period of 4-8 weeks it is not uncommon for a team

sport athlete to drop between 0.25-0.5 x BW maximal force… Regaining this
strength is paramount and should be prioritised.
Performance teams can use the Run-Specific Isometric Assessments embedded within the preseason week 1
schedule to determine the HSR starting point and progression rates of each of their players.

In the simplest terms, if a fit returning player has had good HSR exposure through the off season and returns
with maximal force and rapid force scores within their normal range, a more regular or even aggressive HSR
approach might be warranted. If a player returns having achieved the planned high speed running exposures
over the off season, is within their range of their previous maximal force values, but fails to attain their previous
force at 100 ms, then a more cautious HSR loading scheme might be planned. Clearly, if a player has not
had HSR off season exposures and fails to attain within range maximal force or rapid force levels then a
conservative loading approach is likely to be planned.

Clearly, if a player has not had HSR off season exposures and fails to attain
within range maximal force or rapid force levels then a conservative loading
approach is likely to be planned.
In summary, the early preseason is a critical time to establish normative assessment and screening data for
your players. The information provided can be used to identify the magnitude, rate and extent by which you
can load your players leading to the start of competition. Earning the right to run fast is determined through
HSR exposures and also through the current force generating capabilities of the key muscles used in HSR. The
Run-Specific Isometric Assessment Battery provides a good ‘under the hood’ look at whether your players are
returning strong enough to run fast.

If you would like to know more about how to integrate VALD’s human measurement technology
into your organisation to help with the engagement of your clients, please reach out here.

Contact us

INTERVIEW
References
Dorn TW, Schache AG, Pandy MG. Muscular strategy shift in human running: dependence of running speed on hip and
ankle muscle performance. J Exp Biol. 2012 Jun 1;215(Pt 11):1944-56. doi: 10.1242/jeb.064527. Erratum in: J Exp Biol.
2012 Jul 1;215(Pt 13):2347. PMID: 22573774.

Weyand PG, Sandell RF, Prime DN, Bundle MW. The biological limits to running speed are imposed from the ground up. J
Appl Physiol (1985). 2010 Apr;108(4):950-61. doi: 10.1152/japplphysiol.00947.2009. Epub 2010 Jan 21. PMID: 20093666.

Thomas K, Brownstein CG, Dent J, Parker P, Goodall S, Howatson G. Neuromuscular Fatigue and Recovery after
Heavy Resistance, Jump, and Sprint Training. Med Sci Sports Exerc. 2018 Dec;50(12):2526-2535. doi: 10.1249/
MSS.0000000000001733. PMID: 30067591.

Johnston M, Cook CJ, Crewther BT, Drake D, Kilduff LP. Neuromuscular, physiological and endocrine
responses to a maximal speed training session in elite games players. Eur J Sport Sci. 2015;15(6):550-6. doi:
10.1080/17461391.2015.1010107. Epub 2015 Feb 12. PMID: 25674673.

Gabbett, Tim J; Ullah, Shahid. Relationship Between Running Loads and Soft-Tissue Injury in Elite Team Sport Athletes.
Journal of Strength and Conditioning Research 26(4): p 953-960, April 2012. | DOI: 10.1519/JSC.0b013e3182302023

Duhig S, Shield AJ, Opar D, et al. Effect of high-speed running on hamstring strain injury risk. British Journal of Sports
Medicine 2016; 50: 1536-1540.

Christian Chavarro-Nieto, Martyn Beaven, Nicholas Gill & Kim Hébert-Losier (2023) Hamstrings injury
incidence, risk factors, and prevention in Rugby Union players: a systematic review, The Physician and
Sportsmedicine, 51:1, 1-19, DOI: 10.1080/00913847.2021.1992601

INTERVIEW