Force and performance vectors

In the world of sports training, we often speak of strength in general terms. But in recent years, exercise science has turned the spotlight on a more refined concept: the force vector. In other words, it is not just how much force you can generate that counts, but in which direction you apply it.

squat e swing con relativi vettori di forza

Two directions, two performances
The forces applied during movement can be distinguished mainly into two vectors:

Vertical force: developed from the top down (or vice versa) basically counteracts gravity, and is typical of exercises such as squats, high jumps, and drop jumps from the plyo box.

Horizontal strength: is developed along the anterior-posterior axis (forward and backward), and involves movements such as hip thrust, sled sprints, kettlebell swings and forward leaps .

These two types of strength are not interchangeable. While vertical strength improves explosiveness and jumping ability, horizontal strength is more closely related to running and sprinting performance.

See also:
plyo box - hip thrust - sled - kettlebell swing

What does science say?

Several studies have investigated the effectiveness of the two approaches. Among the best known are:

Contreras et al. (2016) compared two groups of adolescent athletes: one followed a front squat (vertical strength) protocol, the other hip thrust (horizontal strength). The first group improved in vertical jumps, the second recorded better times in 10- and 20-metre sprints.
Reyes et al. (2018) analysed more than 500 athletes from various sports, showing that the vertical and horizontal components of force express different qualities. The interpretation is clear: to improve in running, you need to train horizontal thrust.
An Italian study conducted on young footballers (Azzone, Colli, Surico) showed that horizontal training leads to more marked improvements in sprint speed, while vertical training has a greater effect on jump height and coordination

Training in the right direction

So what does this mean for athletes, trainers and fans?

It means that to optimise performance, we have to think about strength in a vector manner. It is not enough to train 'hard': you have to train 'in the right direction'. If your goal is to run faster, exercises with a horizontal component will be crucial. If, on the other hand, you need to jump higher or improve your explosiveness, focus on vertical exercises.

Ideally, an intelligent combination of both stimuli makes it possible to build a complete athlete, ready to face the various demands of the relevant sporting act.

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