17/11/2022

A different look at
force production in
sprinting.

Spinal Engine,
what is it, can it be
trained, & will it
make athletes
faster?
Angus Ross
SPRINZ 2022

Contents
• Ground force and Speed
• Mass spring model
• Another piece of the puzzle - What is the spinal engine?
• Is there any evidence of SE having a positive performance effect in
sprint running?
• Acceleration and Max V differences and SE implications
• Summary

1
 17/11/2022

The key to
running speed =
ground force
• Weyand et al 2000 – At Max
velocity greater vertical ground
forces dictate speed not faster
recovery

• Morin et al 2015 & Nagahara et al

2018 – Push more brake less –
direction of force application not
just total force critical to sprint
performance in acceleration
particularly

What are the assumptions we making with

regard to ground force?
A couple of obvious ones include;

1. Mass spring model – describes steady state running with relative accuracy

And perhaps a consequence of assumption #1

2. The trunk, (and head) acts as an inert mass that sits on the leg springs & the
legs alone provide all the propulsive power & elasticity for sprinting
3. 2-dimensional modelling remains a relatively valid way to describe the 3D
movement that is human gait

2
 17/11/2022

Mass spring model – Valid?

• MSM essentially characterizes the Upper body as an inert mass that sits on top of
a weightless spring (leg).
• It is a simple but relatively accurate method for describing the relationships
between many variables in gait at constant speed e.g. GCT, FT, vertical stiffness etc
• BUT….

In Elite sprinting the MSM is not quite so good…

 Clark and Weyand data 2014 –differences
between elites and sub elites runners in
terms of vertical force.
“We conclude that a passive, simple- spring model
has limited application to sprint running
performance because the swiftest runners use an
asymmetrical pattern of force application to
maximize ground reaction forces and attain faster
speeds”

3
 17/11/2022

Perhaps we need to revisit these major

assumptions…
• Is the trunk (including head) just an inert
mass that sits on top of propulsive springs?
• Perhaps not
• And does the 3D movement (including the
trunk) seen in gait need to be examined
more closely to see how it impacts ground
force?
• Perhaps it adds constructively to magnitude and
direction of ground force?

Introducing the
Spinal Engine – a
potential answer
to the short falls
of current
theory?

4
 17/11/2022

What is the
spinal engine?
• Lovett (1903) discovered that a
lordotic spine, when bent to
either side, induced an axial
torque at the pelvis

• Gracovetsky (1988) suggested

that the evolutionary pressures
for efficient locomotion on
land forced the spine of our
fish ancestors to evolve into
our curved spine. The lordotic
spine converts the primitive
piscine lateral bend into an
axial torque driving the pelvis…

10

5
 17/11/2022

The spinal engine allows gait to occur without legs…

Arguably then, the trunk & pelvis are running the show with legs
serving to act as a spring-loaded mechanism to increase the
movement amplitude of the gait initiated by the trunk
11

Spinal Engine basic summary

• Rather than the legs driving the axial rotation of the pelvis
it is proposed that lateral trunk flexion and hip hitching of
the free leg –induces the axial rotation of the pelvis.
• Legs then function to increase movement amplitude and
transmit energy to and from the SE & ground via skeletal
muscle, bone & fascia/ligamentous structures
• The SE in turn distributes energy across each joint to
counter rotate pelvis and shoulders.
• Unknown whether the trunk acts directly as an elastic
hammer for increasing vertical force production?

12

6
 17/11/2022

Spinal Engine and elite sprinting

Noting all of these guys are elite – but lane 4 is the only sub 10 Current worlds fastest man (2022 WC in
runner and arguably is the best SE exponent of group… 100m Fred Kerley) in training showing
what his trunk contributes to his gait…

13

So, is there any data suggesting • “The results implied that the hip abductors and lumbar
performance contributions from SE lateral flexors have substantial potentials not only as
in high-speed running or SL jumping? stabilizers but also as energy generators and that they
act as substantial energy generators during running
single-leg jumps”

SL Jumping Sado et al., 2018 (elite HJ’ers)

• “During the single-stance phase, the sum of the

Sprinters in acceleration Nagahara et al., 2018; Sado et net mechanical work by lumbosacral lateral flexors
al., 2020 and front hip abductors was 0.35 ± 0.14 J/kg,
which comprised 9 ± 3% of the sum of the net
joint work.
Sprinters at Max Velocity Sado et al., 2019; Nagahara et
al., 2018

• Lateral flexion in max sprinting

seems to decrease in magnitude
from 0-50m whereas axial
rotation is maintained

14

7
 17/11/2022

Does lateral flexion contribute to shape of the

force curve with faster runners and explain some
of divergence away form MSM?

• Clark and Weyand data 2014 – clear differences

between elites and sub elites runners in terms of
vertical force production.
• Unclear whether lateral flexion into ground contact
& bouncing out of it contributes to this

• But Usain Bolt may provide some clues

15

Lessons from the fastest man of all time…

• Significant Scoliosis to the RHS (and large lordosis)
• Appears able to laterally flex more into RHS ground contact
• Data from SMU lab suggests 1080lbs of peak force on RHS
with a ground contact time of 0.085s vs 955lbs on LHS with
a GCT of 0.097s

16

8
 17/11/2022

Acceleration and Max

Velocity generic
differences & SE
training implications

• Acceleration: muscle power

relative to weight is a dominant
factor in acceleration
• Max Velocity: Horizontal power
drops dramatically at Max V and
expression of muscle power
(shortening velocity and RFD) is
perhaps not fast enough to
express full potential
(GCT<100ms) –Fascial & Elastic
(muscle amplifiers) elements THM: These facts and knowledge of specific athlete
more critical for top speed. needs should dictate training emphasis for both SE and
‘normal’ training
17

So to summarise the SE related sprinting

data to date;
• Spinal engine (lat trunk flexion and hip adduction) – induces axial
pelvic rotation & definitely contributes significant power output to
SL jumps and first step in sprinting
• Upright sprinting appears to show similar pattern but data less
definitive.
• Mechanism for force and power production in acceleration and top
speed differ and SE training for these phases should reflect that.
• Top speed in SE terms perhaps rotation dominant?
• Acceleration in SE terms perhaps lateral flexion dominant?
• More data is required for certainty!

18

9
 17/11/2022

Whilst we don’t have definitive answers at this

point some potential implications include;
• Training lateral trunk flexion, rotation and hip adduction (hip
hitching) may very well positively impact ground force (and thus
speed in sprinting)
• The legs and feet are still critical as amplifiers of the spinal engine
and propulsive energy generators in their own right – Thus they still
need to be trained!
• Trunk range of motion impacts speed and stride length – train to at
least have enough
• The SE implications for training acceleration and Max V might be
different

19

A final word on the impact of SE on running

biomechanics
• Do we really know what good technique is?
• Are these positions wrong?
• Potentially there is a lateral flexion bandwidth
of viability, but its likely this bandwidth is very
individual
• Keep and open mind - for example the
speed skater like stride width seen in
acceleration in some athletes isn’t slower
and is likely a faster option for SE monsters!
• Don’t just look at, or film, your athletes
from side on!

20

10
 17/11/2022

Training the SE – many

unknowns but may pay to
consider the following;

• ROM – generically and with respect to lateral

flexion and axial rotation (& internal and external
rotation at the hip)
• Muscle strength/power – in trunk lateral flexion
and rotation (includes lats, QL, Obliques, Psoas etc)
• Fascial Slings and connections - potentially
including oscillation type work and/or hi rep
ballistic loading

Basically train in 3D, & do it consistently but don’t

neglect the legs they remain the delivery mechanism!
A happy side effect of this stuff is that you can train
for performance enhancement in terms of speed
whilst carrying a lower limb injury = mental game
changer.

21

My current thinking. Train what you need &

addressing the FV curve from a SE perspective

• Initial acceleration includes long ground contact times (250-

150ms) and greater ROM in lateral flexion– this can be well
addressed with appropriate rotational/flexion based strength
training
• Mid acceleration – RFD more of priority and less time for
application – shift towards speed focus address via sledge-
hammer, med balls, plyos with rotational focus
• Max Velocity – SSC/elasticity dominated with very short
periods of force application – diminished oscillation ROM for
lateral flexion & yet increased rotation – address via speed
ball, high speed banded oscillation work

22

11
 17/11/2022

Final Thoughts
• SE training is not a magic bullet and doesn’t cure cancer (or
covid) but anecdotal & experimental evidence suggests it may be
a useful addition to a sprinters (or jumpers or throwers) training
• You still need to do the basics!
• Run/Jump/throw
• Strength train generically

• All that said addressing the SE stuff may well take care of a rate
limiting step either physically or biomechanically which could
cause a significant performance improvement

23

12