We spend an immense amount of time as coaches obsessing over force production. How much weight can our athletes push? How fast can they sprint? How high can they jump?
Those are important metrics, but they only tell half the story. The real test of an athlete's durability—and the key to keeping them off the training table—comes down to their ability to absorb force.
The Reality Check: Why This Matters
Sports are chaotic. Whether it's an offensive lineman taking a heavy collision, a soccer player changing direction on a dime, or a basketball player landing awkwardly from a rebound, the body has to handle massive spikes in force.
Even daily life reminds us of this. As someone who ruptured both quad tendons nearly nine months ago and has had to navigate rehab and training at a larger size, it’s constantly on my mind. With the colder months approaching, I think about things like slipping on ice. If I slip, I need the ability to absorb that force and catch myself. If I can't, I either take a hard fall or try to muscle out of it and risk re-tearing something.
That exact same vulnerability applies to our athletes every single Friday, Saturday, or practice day. Concussions, ACL tears, ankle sprains, and shoulder separations almost always trace back to a failure in force absorption.
How to Train It (Without Overcomplicating It)
You don't need a physics degree to address this with your team. You just need to look at a few practical training pillars:
- 1. Isometric Training: This has been a game-changer during my own recovery, especially given my size, because it allows you to hit target angles safely under high tension. While you aren't going to have your athletes wall-sit all day long, targeted isometrics (like neck training for collision sports or structured holds) build foundational tendon stiffness and joint security.
- 2. Eccentric Training & Tempos: Old-school bodybuilders often got this right by default through tempo work. Controlling heavy weights through a 4-to-5-second eccentric phase, pausing in a deep isometric position, and exploding out of the hole builds structural resilience that standard lifting misses. It teaches the nervous system how to brake under a load.
- 3. General Strength (The Baseline): If you prefer keeping it simple, concentric strength still matters. Getting muscles stronger overall helps them handle stress better, provided you are looking at movement holistically.
The Bottom Line
Force absorption isn't just a buzzword—it's the bridge between raw strength and actual on-field safety. As a coach, you have to think about how your athletes handle deceleration and impact just as much as how much weight they move. Make sure you are addressing it before the chaos of the season forces them to learn the hard way.