Speed's Vertical: Definition, Importance, and Training for Athletic Performance

What is speed's vertical?

Speed's vertical, more precisely termed the vertical component of speed or vertical velocity, refers to the upward or downward movement aspect of an object or individual, distinct from their horizontal or lateral motion.

Understanding Speed in Multi-Dimensional Movement

In the realm of exercise science and biomechanics, speed is rarely a one-dimensional concept. While we often think of speed as purely horizontal motion, like a sprinter moving forward, human movement occurs in three dimensions. Any given movement, whether it's a jump, a sprint, or a change of direction, involves forces and velocities acting not just horizontally, but also vertically and laterally.

• Vectorial Nature: Speed, fundamentally, is the magnitude of velocity. Velocity, however, is a vector quantity, meaning it has both magnitude (how fast) and direction. This direction can be broken down into its constituent components:
  • Horizontal Component: Movement parallel to the ground (e.g., forward in a sprint).
  • Vertical Component: Movement perpendicular to the ground (e.g., upward in a jump, or downward during landing).
  • Lateral Component: Movement sideways, perpendicular to forward motion.

Therefore, "speed's vertical" specifically isolates and examines the upward or downward velocity generated during a movement.

The Vertical Component Explained

The vertical component of speed is primarily dictated by the interaction between an individual's mass, the force they apply against the ground (Ground Reaction Force - GRF), and the influence of gravity.

• Upward Motion: To achieve upward vertical velocity (e.g., during a jump), an individual must apply a downward force against the ground that exceeds their body weight. According to Newton's Third Law, the ground then exerts an equal and opposite upward force, propelling the individual into the air. The greater the net upward force over the duration of the push-off, the greater the resulting vertical impulse, leading to a higher vertical velocity at take-off.
• Downward Motion: Conversely, the vertical component also accounts for downward velocity, such as during landing. Here, the body is decelerating as it absorbs impact, and the GRF acts upward to counteract the downward momentum, often exceeding body weight significantly to bring the body to a stop or prepare for another jump.

Why is Speed's Vertical Component Important?

Understanding and optimizing the vertical component of speed is crucial for various athletic endeavors and for overall functional movement.

• Athletic Performance:

  • Jumping Sports: In sports like basketball, volleyball, high jump, or long jump, maximizing vertical velocity at take-off directly translates to jump height or distance.
  • Sprinting and Acceleration: While seemingly horizontal, initial acceleration in sprinting involves a significant vertical component. Athletes must generate sufficient vertical force to overcome gravity and "lift" their center of mass, allowing for effective stride length and frequency. An overly horizontal push can lead to inefficient "pushing down" rather than "pushing out and up."
  • Change of Direction (COD) and Agility: Efficient COD often requires rapid deceleration (vertical and horizontal), reorientation of the body, and then powerful re-acceleration. The vertical component plays a role in controlling body position and regaining an optimal force application angle.
  • Landing Mechanics: Proper management of vertical velocity during landing is critical for injury prevention (e.g., ACL tears) and for preparing for subsequent movements. Absorbing force effectively requires controlled eccentric muscle action.

• Biomechanics and Injury Prevention:

  • Force Production Analysis: Analyzing vertical GRF patterns helps coaches and clinicians understand how an athlete generates power and absorbs impact, identifying potential inefficiencies or injury risks.
  • Power Output: Vertical velocity, combined with the force generated, directly contributes to vertical power output, a key determinant of explosive athletic potential.
  • Movement Efficiency: Optimizing the interplay between vertical and horizontal forces ensures that energy is used effectively for the intended movement, rather than being wasted.

Developing Vertical Speed and Power

Training programs aimed at enhancing the vertical component of speed and power often focus on developing strength, power, and specific movement patterns.

• Strength Training:

  • Compound Lifts: Exercises like squats, deadlifts, and lunges build foundational strength in the lower body, particularly in the glutes, quadriceps, and hamstrings, which are primary movers for vertical force production.
  • Olympic Lifts: Cleans and snatches are excellent for developing explosive power through rapid triple extension (simultaneous extension of the hips, knees, and ankles), directly mimicking the powerful leg drive needed for vertical propulsion.

• Plyometrics:

  • Box Jumps: Emphasize rapid hip and knee extension to jump onto a box, training the concentric phase of the jump.
  • Depth Jumps: Involve stepping off a box and immediately performing a maximal vertical jump upon landing, training the stretch-shortening cycle (SSC) and reactive strength.
  • Hurdle Hops: Repeated jumps over hurdles, focusing on minimizing ground contact time and maximizing vertical displacement.

• Specific Drills:

  • Vertical Jump Drills: Focusing on optimal arm swing, countermovement depth, and a powerful, coordinated triple extension.
  • Bounding: Exaggerated running strides that emphasize vertical displacement and forceful ground contact.

• Technique Refinement:

  • Arm Swing: A powerful and coordinated arm swing significantly contributes to vertical velocity by transferring momentum and assisting in upward propulsion.
  • Take-off Angle: In multi-directional movements, the optimal take-off angle balances horizontal and vertical forces for the most efficient movement.

Measuring Vertical Speed and Power

Assessing vertical speed and power allows for tracking progress and identifying areas for improvement.

• Vertical Jump Test: The most common and accessible measure. It assesses the maximal height an individual can jump, which is a direct reflection of their vertical power output.

  • Standing Vertical Jump: Measures peak jump height from a static start.
  • Countermovement Jump (CMJ): Involves a rapid eccentric (downward) phase followed by an explosive concentric (upward) phase, utilizing the stretch-shortening cycle.

• Force Plates: Gold standard for laboratory measurement. These platforms measure the ground reaction forces exerted by an individual during movement, providing detailed data on vertical force, impulse, power, and rate of force development.

• Velocity-Based Training (VBT) Devices: Devices like linear position transducers or accelerometers attached to barbells can measure the velocity of a lift. While not directly measuring vertical jump height, they provide insights into an athlete's ability to move loads with speed, which correlates to power output.

Conclusion

The vertical component of speed is a fundamental aspect of human movement, extending far beyond just jumping. It represents the crucial interplay of force, gravity, and biomechanical efficiency that dictates an athlete's ability to propel themselves upward, absorb impact effectively, and transition between different movement planes. By understanding and specifically training this vertical dimension, athletes and fitness enthusiasts can unlock significant improvements in power, performance, and injury resilience.