Strengths
RSI guides learners to understand how an athlete can rapidly change from eccentric (muscle lengthening) to concentric (muscle shortening) muscle actions, which are crucial in sports movements. Additionally, this KPI has a quantifiable measure that assesses an athlete’s explosiveness and reactive capabilities, especially when performing activities like jumping, sprinting, and agility (Comyns et al., 2019). Lastly, it is easy to measure RSI with the aid of simple equipment, for instance, jump mats and force plates, making it accessible for coaches and athletes.
(DSI) can be used to evaluate the ability of an athlete to produce force in dynamic movements, for instance, the ones associated with lifting weights and executing explosive movements. Again, DSI can comprehensively measure employees’ eccentric and concentric strength capabilities, which helps them identify strength imbalances (Suchomel et al., 2020). Lastly, it guides athletes in measuring their readiness to handle specific movements in sports that require dynamic strength.
EUR stands out among the three measures since it considers the ability of the athlete to control and generate force during the eccentric phase of the movement, which in turn aids in deceleration and injury prevention. Additionally, it can help learners identify athletes with deficiencies in utilizing eccentric strength, which would guide them to target training interventions (McGuiga et al., 2006). Most importantly, EUR gives information about the functioning of muscles during movements such as landing and cutting.
Weaknesses
RSI does not provide information about specific strengths or weaknesses of muscle groups, an aspect that limits its diagnostic value. Another weakness is that there are chances that it may not represent an athlete’s overall strength or power accurately because it hugely solely concentrates on the reactive aspect of movement (Comyns et al., 2019). Lastly, the results can be influenced by aspects such as fatigue and understanding of the testing protocol. One of the significant weaknesses of DSI is that it cannot accurately represent the overall strength of an athlete since its measurement focuses on eccentric and concentric force production, leaving out other factors like speed and technique (Suchomel et al., 2020). Lastly, DSI is measured using equipment like force plates and dynamometers, which are not readily available in all training environments. One of the major shortcomings of EUR is that it has usability because it focuses entirely on eccentric strength, leaving out concentric or dynamic capabilities (McGuiga et al., 2006). Additionally, its measurement can require specialized equipment and techniques, which limits its accessibility. It is complex to interpret its values because of variations in movement patterns and the difference in eccentric strength among individuals.
The direction of training I would want to focus on based on the results
RSI assisted me in measuring the ability to quickly switch from eccentric to concentric muscle actions. My results recorded a lower If RSI, which means that I need to improve in explosive power and plyometric training (Comyns et al., 2019). Therefore, I need to do exercises such as depth jumps, bounding, and sprint drills, which would aid in enhancing the stretch-shortening cycle. For instance, my readiness for countermovement jump reduced significantly between days 5 and 7 by a margin of 30% (CMJ Monitoring). Similarly, DSI showed lower DSI, suggesting that there was an imbalance between eccentric and concentric strength (Suchomel et al., 2020). Therefore, I need to put more strength into training to address the weaker components. I can generate this energy by working on eccentric and concentric muscle actions, for instance, squats, deadlifts, and bench presses, which would aid in improving overall strength and balance. Lastly, the rating for EUR was good, suggesting that I effectively used eccentric in undertaking dynamic movements (McGuiga et al., 2006). Therefore, I will continue exercising to ensure continuous effective muscle activation and development.
What athletes would benefit from these KPIs and why?
RSI would benefit athletes who rely on rapid changes of direction, explosive movements, and quick accelerations. This KPI measures the ability of the athlete to absorb while rapidly producing force, which can be helpful for players in sports that require quick changes in movement direction, like basketball, tennis, and soccer (Comyns et al., 2019). Additionally, DSI would be relevant for athletes who need to maximize their strength output in dynamic movements, including sprinting, jumping, and throwing events. This KPI would guide them to maintain a balance between the maximal strength of an athlete and their ability to express that strength quickly, which would be essential for optimal performance in explosive actions. Lastly, monitoring EUR can be beneficial for athletes who are engaging in activities that need significant eccentric components, such as downhill skiing, gymnastics, and sprinting (McGuiga et al., 2006). Specifically, athletes can effectively use the energy absorbed during the eccentric phase of movement to enhance performance during the concentric phase, which would, in turn, help them optimize energy transfer and reduce injury risk.
References
Comyns, T. M., Flanagan, E. P., Fleming, S., Fitzgerald, E., & Harper, D. J. (2019). Interday
reliability and usefulness of a reactive strength index derived from 2 maximal rebound jump tests. International journal of sports physiology and performance, 14(9), 1200-1204.
CMJ Monitoring – Copy of my CMJ Monitoring- Retrieved
from https://docs.google.com/spreadsheets/u/0/d/1UlkdAjGIaMQnRcXqRXGuN5GIPhlqsuxu-pF2yvtqrP8/htmlview?pli=1
McGuigan, M. R., Doyle, T. L., Newton, M., Edwards, D. J., Nimphius, S., & Newton, R. U.
(2006). Eccentric utilization ratio: effect of sport and phase of training. The Journal of Strength & Conditioning Research, 20(4), 992-995.
Suchomel, T. J., Sole, C. J., Bellon, C. R., & Stone, M. H. (2020). Dynamic strength index:
Relationships with common performance variables and contextualization of training recommendations. Journal of Human Kinetics, 74, 59.
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