barefoot training athletic performance

Barefoot Training

&

Athletic Performance

Mike Martino, PhD, CSCS*D, FMS, BTS,CBRC, CES,

EBFA Master Instructor in Barefoot Education

2012 NSCA Educator of the Year

Georgia College

Milledgeville, Georgia

Special Thanks

Dr. Emily Splichal, DPM, MS, CES

Evidence Based Fitness Academy®

“Applying Research – Achieving Results”

Three Key Points

1. Understand the Closed Kinetic Chain

Concept and how it relates to Barefoot

training and athletic performance.

2. Comprehend some of the current research

findings associated with Barefoot Training

research.

3. Conduct a series of basic movement

assessments for athletes incorporating

Barefoot concepts.

What’s The Difference?

a high performance sports car…


…and a high performance sports athlete


a pit stop…


…a warmup, training, and injury assessment

KEY POINT

• Both a race car and the human body are

dynamic, highly-complex machines.

• Each need to be continuously evaluated to

minimize mechanical failures and attain

peak performance.

Closed Kinetic Chain Concept

• Franz Reuleaux (1876)

– German mechanical engineer

– Developed the kinetic chain concept in machines

• Dr. Arthur Steindler (1955)

– Kinetic Chain theory based on Reuleaux’s work

– Open vs Closed chain movements

• Joint by Joint Approach

– Gray Cook and Mike Boyle

Barefoot Body Tension

• Getting the body to work as an effective

unit to improve force transmission during

functional movement.

• From the ground up tension allows our

body to load/unload impact forces more

effectively by integrating stability between

foot (distal) and core (proximal).

Barefoot Body Tension

• Body tension is created through

controlled isometrics.

• Benno Nigg’s Muscle Tuning Theory

–We tune our muscular response to ground

impact from step to step in order to

minimize vibrations that pass through the

soft tissues of our limbs.

Nigg BM. The Role of Impact Forces and Foot Pronation: A New Paradigm. Clinical

Journal of Sport Medicine: 2001; 11:1 (2-9).

The only contact point between the body

and ground is the foot!!

FROM THE GROUND UP

• Stability & Mobility

• Effectiveness

• Efficiency

• Economy

The 3 E’s & Athletic Performance

• Effectiveness

–Create stable and effective movement

• Efficiency

–Effective movement leads to efficiency

–Energy sparing effect

• Economy

–Achieve a maximum effect with an

economy of effort

How you stabilize your core – starts with your feet!

From the ground up….Stability

• Feet & core are integrated through:

–Co-activation patterns

– Joint coupling

–Myofascial highways

Co-Activation Patterns

• Contracture of the intrinsic muscles

(abductor hallucis) through short foot

creates a reflex activation of the pelvic floor

and deep hip stabilizers.

• Contracture of the pelvic floor and hip

stabilizers allows proper activation and

faster activation of the abdominals, hip

flexors, and glutes.

Step 1 – Foot Activation

Step 2 – Deep Hip Activation

Step 3 – Glute, TFL & ITB Activation

Reflexive Stability

Train subconscious motor patterns.

Glute Activation & LPH StabilityBlackburn JT, Hirth CJ, & Guskiewicz KM. EMG

comparison of lower leg musculature during functional

activities with and without balance shoes

(Abstract). Journal of Athletic Training. 2002;37:S97.

Found association between daily short foot improved the

speed of contraction of the gluteus maximus and medius

by as much as 200%, after just 7 days of training.

Increased contraction of hip stabilizers translates to

strength, power, posture, efficient movement….

Influence of joint alignment

& movement efficiency

Joint Coupling

What is the foundation to our posture?

Much like the foundation to a building –

foot is foundation to our posture.

Myofascial Highways

• Anatomy Trains by Thomas Myers

– “Fascia is essential to the dance between

stability and movement – crucial in high

performance, and central in recovery from

injury and disability.”

–Fascia can store, transfer, and produce

force throughout the entire body from the

head to the “toes”.

Lateral Line Superficial Back Line Spiral Line Deep Frontal Line

Deep Front Line & Proximal Stability

Myofascial Integration

FHL, FDL, Posterior Tibialis & Anterior Tibialis

Adductors which insert on Ischiopubic Ramus

Continuous with Obturator Fascia to Pelvic Floor

Continues up the Psoas and QL to the Diaphragm

Drive posterior tibial

activation from short foot

and stimulate the deep

front line for proximal

stability

29

Foot Function & Fascial Lines

Abductor Hallucis

Flexor Hallucis Brevis (medial)Adductor Hallucis

Flexor Hallucis Brevis (lateral)

Posterior Tibialis inserts onto Flexor Hallucis Brevis

Rogers, Page & Takeshima. Balance Training for the

Older Athlete. Int J Sports Phys Ther. 2013 Aug; 8(4):

517–530.

• “Maintenance of posture relies on

proprioceptive input from three important

regions: the sole of the foot, the sacroiliac

joint, and the cervical spine. These three

areas have been identified as postural

regulators due to their density of

mechanoreceptors and influence on

movement and postural stability.”

Rogers, Page & Takeshima. Balance Training for the

Older Athlete. Int J Sports Phys Ther. 2013 Aug; 8(4):

517–530.

• “The afferent information is then processed

in the CNS at one of three levels: the spinal

cord (for reflexive activation); the lower and

mid-brain (for automatic activation) or the

cortex (for voluntary movements).”

IT TAKES 54 MSECS FOR YOUR PERONEAL MUSCLE

PROPRIOCEPTORS TO DETECT THE STRETCH OF AN

INVERSION ANKLE SPRAIN?

IT TAKES ANOTHER 72 MSECS FOR THE PERONEALS TO

REACTIVELY CONTRACT TO TRY AND PREVENT THE ANKLE

SPRAIN.

TOGETHER THAT ADDS UP TO 126 MSECS!

IT TAKES ONLY 80 MSECS TO INVERT AND SPRAIN YOUR

ANKLE.Vaes, et al. Peroneal Reaction Time and Eversion Motor Response in Healthy and Unstable

Ankles. J Athl Training, 2002. 37(4): 475-480.

DID YOU KNOW?

Pertinent Barefoot Training Research

• Practical applied research based on current

studies

• Apply evidence based practice in daily training

and programming

GC Study #1

• 16 female DII athletes (volleyball & basketball)

• 4 experimental groups

– Barefoot warmup/Barefoot vertical jump

– Barefoot warmup/Shod vertical jump

– Shod w/barefoot warmup/Shod vertical jump

– General warmup/Shod vertical jump

Akoh, E., Martino, M., Hunt, K., & Jarriel, M. A comparison of dynamic warm ups on

vertical jump performance. M.S. Thesis. Georgia College: USA.



Exercise Set Reps

Split-stance ankle rock 1 10

Neuro-warm-up 1 5

Short Foot 1 5

Reverse Calf-Raise 1 5

Inverted hamstring stretch 1 5

Single-leg squat 1 5

Jump Squats non CMJ 1 5

Double Leg tuck jump 1 5

Horizontal Jump 1 5



Group VJ mean score Alpha level σ

BF-BF vs GW-S 18.38/17.78 .059* 2.57/2.46

BF-S vs S-S 17.59/17.75 .224 2.15/2.32

GW-S vs S-S 17.78/17.75 .453 2.46/2.32

BF-BF vs S-S 18.38/17.75 .043** 2.57/2.32

BF-BF vs BF-S 18.38/17.59 .016** 2.57/2.15

Pertinent Research• Young-Jung et al. A comparison in the muscle activity of the abductor hallucis and

the medial longitudinal arch angle during toe curl and short foot exercises. PhysTher in Sport: 2011; 12 (30-35).– 20 college aged students with normal foot type

– Toe curl vs seated short foot vs standing short foot

– Greater EMG activity with standing short foot

• Young-Jung et al. Effect of foot orthoses and short foot exercise on the cross-sectional area of the abductor hallucis muscle in subjects with pes planus: A randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation: 2011; 24 (225-231).– 28 college aged students with pes planus (severe navicular drop)

– Foot orthoses vs foot orthoses plus short foot exercise training program

– Increased CSA AbdH muscle and increased force production of Flexor Hallucis

• LaPorta, Brown, L, . The Role of Impact Forces and Foot Pronation: A New Paradigm. Clinical Journal of Sport Medicine: 2001; 11:1 (2-9). – 10 college aged students

– 3 experimental groups

– Barefoot, minimalist shoe, tennis shoe

Pertinent Research• Bruggemann et al. Effect of Increased Mechanical Stimuli on Foot

Muscles Functional Capacity. Paper presented at the International Society of Biomechanics, XXth Congress, Cleveland, Ohio. – 50 subjects (25 experimental, 25 control)

– Minimalist shoe (Nike Free) vs Traditional shoe

– 5 months of training in shoe type with same dynamic warmup

– Flexor hallucis, flexor digitorum, abductor hallucis, and quadratus plantae

– 4-5 % significant increase in muscle strength measured through custom dynamometer device

• Goldmann et al. The potential of toe flexor muscles to enhance performance. Journal of Sports Sciences: 2013; 31 (424-433).– 27 college aged students (15 experimental, 12 control)

– 7 weeks of training (4 times per week)

– Seated bent leg with resisted toe flexion

– Seated straight leg isometric plantar flexion

– 60-70% increase in maximal voluntary isometric contraction

Athlete Assessment & Pre-Screening:

Barefoot Open & Closed Chain Assessment

Barefoot Open Chain Assessment• Assessments (Right vs Left)

– Limb length

– Knee position (Genu Valgum/Varum)

– Foot position (Adductus/Neutral/Abductus)

– Arch present (Yes/No)

– Ankle joint dorsiflexion (Degrees)

– Gastroc vs Soleus tightness

– Subtalar joint ROM (Flexible/Rigid)

– Subtalar joint (Inversion/Eversion)

– 1st MPJ ROM (Flexible/Rigid)

– 1st MPJ Dorsiflexion (Degrees)

Barefoot Closed Chain Assessment

• Assessments (Right vs Left)

– Knee extension (Neutral/Genu Recurvatum)

– Arch present (Yes/No)

– Foot position (Adductus/Neutral/Abductus)

– Calcaneus Position (Everted/Neutral/Inverted)

– Weight Distribution (Lateral/Neutral/Medial)

– Ankle Joint Dorsiflexion (45 degree test)

• (Abduction/Arch Collapse/Good ROM)

– Single leg stance (Glute medius activation/valgus)

– Single leg calf raise (Achilles tendon alignment)

Shoe Wear Patterns

Running Gait Analysis

• Shoe inspection test

– Outer sole wear patterns

– Sneaker insert wear patterns

– Foot skin inspection

•Running gait analysis

– Treadmill (multiple views)

– Free sprinting (multiple views)

Functional Movement Screen

• GC Research Study

– N = 100 college aged students

– Compared 7 FMS tests (Barefoot vs Shod)

– Paired t-test (p<0.05)

•Significant difference between 3 tests

– Deep squat

– Hurdle step

– In-line lunge

Hop & Stop Test: Purpose

• Created by Dr. Paul Juris.

• Designed to evaluate force production and force absorption of the lower extremities.

• Results quantify single leg force production and absorption.

• Identifies asymmetry between the right and left legs.

Hop Test: How To Perform

• Starting on one leg, athlete places toe of leg being

measured at a start line.

• In a tall single-leg stance, hands on hips, athlete raises

knee of non-test leg to belly button height. The athlete

then hops for maximal distance, landing on the same leg.

• Distance from start line to where toe of landing foot hits

the ground is measured.

• Three attempts for each leg are recorded.

Hop Test: Evaluation

• To pass test, athlete must hop 89% or more

of their height.

• Lesser score indicates athlete needs to work

on force production in that specific leg.

• Symmetry scores determined by comparing

results for right and left leg.

Stop Test: How To Perform

• Starting on one leg, athlete places toe of leg being measured at a start line.

• In a tall single-leg stance, hands on hips, athlete raises knee of non-test leg to belly button height. The athlete then leaps for maximal distance, landing on the OPPOSITE leg.

• Distance from start line to where toe of landing foot hits the ground is measured.

• Three attempts for each leg are recorded, which includes coming to a stop in less than a second upon ground contact within 5 attempts.

Stop Test: Evaluation

• A normative value for the leap score is 109%

of athlete’s height.

• Scores lower indicate a need to develop force

absorption for the landing leg.

• Symmetry scores determined by comparing

results for right and left leg.

Hop & Stop Test: Symmetry Scores

• Symmetry scores are determined by comparing the results for the right and left leg for each test.

• Asymmetry reflects POSSIBLE skill and motor control differences between legs — separate from mobility or stability differences.

• Asymmetry inevitable — high level, technical sports perpetuate right and left variances.

• Goal is a 5% or less variance in symmetry.

“SHORT FOOT DRILL”

Barefoot Dynamic Warm-Up

• Single leg tripod “Short Foot” (3 x 10 secs each foot)

• Heel drops (Double, Left, Right) (12 reps each)

• Single leg deadlift (8-12 reps each)

• Single leg squat (8-12 reps each)

• Single leg floor tap (8-12 reps each)

• Single leg bowler squat (8-12 reps each)

• Side lunge to single leg (8-12 reps each)

Take Away Message

• Barefoot training is evidence based practice.

• Barefoot training is supported by scientific

literature.

• Barefoot training should be included in most

warm-ups and explosive training sessions in

some form or fashion.

• Key Terms to Remember:

Co-activation patterns Joint coupling

Myofascial highways

THANK YOU

All slides, images, and photos are copyright materials

of EBFA, Dr. Emily Splichal and Dr. Mike Martino.

Website: drmikemartino.com

Facebook: Mike Martino

barefoot training athletic performance

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