Training to hold the end position after executing a skill is not a topic I would usually be writing about. The reason for this is that training the ending position does little if anything to improve performance on the field.
Improved performance on the field should be the ultimate objective of all training programs because the goal of all training should be to develop a better athlete. This entails learning effective technique of the skills involved and the physical abilities specific to the technique
Notice that I did not say a more physically fit or a stronger or a better conditioned athlete. This is a worthwhile aim for a person desiring greater fitness but not an ultimate goal for an athlete who wants to perform better in his or her sport. The athlete must train his physical abilities together with the skill execution.
With this in mind I’m writing about ending positions because there have been quite a few articles lately discussing the need to develop the ability to stop in a particular body stance before you can change directions. There are even drills devoted to developing the ability to stop after forward movement in a particular body position with a hold.
The typical ending position described is as follows: head should be over the toes, knees are bent, and the arms are in the running position. In essence, they often advocate the same body position at the end as seen at the beginning of the movement. According to these authors, the ability to hold the end position with static muscular contractions is the key to success for that particular athlete.
It is interesting to note that some running speed experts make a strong point of stressing that the hips should remain high as in the running stride and never be lowered when making a change in direction. According to them the runner must drive the leg down to make contact with the ground so that the hips stay up high.
This is in direct contrast to other experts who recommend a lowered hip position, usually in a wide leg stance with a hold. However, both of these recommendations may not lead to the best performance. This is discussed later.
I’m also surprised at some of the comments made by these training experts in regard to learning the new positions. Most of them maintain that the new position should be somewhat uncomfortable. They believe that this is what is needed in order to make the changes. These individuals maintain that it is at this time that muscle memory takes over so that they learn the new positioning.
Because learning new technique or skills is so important, I will digress to address this last comment. It should be noted that when the person learns the new technique it should feel good to him. This is why I employ specialized strength exercises that duplicate the movement to be learned. The athlete not only develops the strength to do the new action but simultaneously develops the muscle feel for the action.
There may be some discomfort in the initial stages of learning, but once the athlete experiences the correct technique it should feel comfortable and relatively easy. This is when it should be incorporated into the total skill, not when there is discomfort.
In regard to the end position, before making a change in direction, it should be noted that the stop should be as short as possible. The longer the athlete has to stop, or hold the stopped position, the slower the total execution. This makes it easier for the opponent to block, steal the ball, tackle or interfere with whatever the action is that may accompany the change of direction.
The shorter the stopping time, the quicker the athlete can be. This fact should negate the recommendation that you should hold the end position.
It is also incorrect to say that the athlete should maintain high hips when making a change in direction while on the run. In order to make a change the hips must be lowered. This is based on elementary laws of physics.
In order to make a change in direction while running, the body must be stable when the change in direction is executed. The body becomes stable by lowering the center of gravity and/or moving a leg out to the side for the plant, which also automatically lowers the hips.
The ending position should never be static or held for any period of time without other actions also occurring simultaneously or in quick sequence. The reason for this is that as the athlete is coming to a stop, it is necessary that he or she begin preparation for what must be done to move out in the new direction.
For example, when wanting to make a change in direction to the right from a forward moving direction, the athlete must plant his left leg out to the side to stop the forward momentum of the lower body. He simultaneously lowers the hips and raises the inside leg in preparation for stepping out to the side. All of these actions must happen simultaneously or in quick sequence so that no time is lost.
After the foot is well planted the athlete steps out to the other side and then turns the hips followed by the shoulders so that he is back in the running stride. At this time he accelerates and resumes his running speed.
The faster all these movements are made, the sharper and quicker is the change in direction. As should be obvious, there is no stopping of the whole body to hold a position nor is there any accentuated lowering or raising of the hips.
For more information on change of direction while in motion see, Build a Better Athlete. You will find detailed explanations of the actions and exercises that you can do to strengthen the muscles involved in each of these actions.
In essence, you can perfect the technique of stopping and changing direction together with the physical abilities specific to the technique. This will enable you to make the quickest and fastest changes possible.