Does strength training change your movement patterns?

By Chris Beardsley, S&C Research columnist

Most of us in this industry believe that good movement patterns make someone
a better athlete, as well making them less likely to get injured. Unsurprisingly,
therefore, a lot of programs have been put together to help you improve your
movement patterns.
Early on, these programs tended to involve mainly just stretching tight muscles,
and then strengthening weaker ones with special exercises.
These days, much of the research is being done into the effects of movement
practice with feedback, where a risky movement (like a drop landing) is
performed regularly, but altered over time using cues.
But taking one step back, how much does a standard, off-the-peg strength
training program change your movement patterns anyway, even without any
expert input, stretching, foam rolling, special exercises, or cues?
Lets find out!

What do you mean by movement patterns?

The expression movement patterns is one of those concepts that everyone
immediately recognizes, but no-one has ever managed to put forward an exact
definition that sticks in the memory.
Sadly, I am not going to fix that particular problem today.
Even so, this is not too big a problem, because we can all agree in the meantime
that movements are built up of single joint angle rotations. And the amount of
rotation at a joint (called the joint range of motion or ROM) can change, when
measured before and after a training program.
And if joint ROM changes, then movement patterns must change.
So for the purposes of this article, I am just going to look at whether maximum

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joint ROM changes in a variety of sporting movements, after no-frills strength

training. I am going to limit myself to the hip and knee joints in lower body
movements (because it is what I know best).

What do you mean by strength training?

Bear with me for just a second, we need to clarify this quickly.
We all know what strength training is, but the research has some complexities.
This is because most studies that have assessed changes in movement patterns
after training programs have done so to try and figure out a way to
prevent injuries. As a result, the kitchen sink tends to get thrown in.
In these kitchen sink training programs, the subjects end up doing a whole
theme park of strength training (with or without internal cues), balance,
plyometrics, core stability, static stretching, and anything else the researchers
can come up with, all in a concerted effort to produce some kind of injuryprevention effect.
This is, of course, totally understandable.
We need to find something that works. However, if we want to figure out how
strength training changes movement patterns, then looking at studies
investigating these kind of programs does not help, because the other
interventions prevent us seeing the wood for the trees.
So while there is a ton of literature out there assessing the effects of various
training programs on movement patterns, I have had to be very
cautious about which studies to include in the analysis, to tease out the effects
of strength training alone. Sometimes you can start reading a study that sounds
like it only used strength training, and get halfway through the method section
and find that there was static stretching, plyometrics, or balance exercises in
there as well (e.g. Lephart et al. 2005).
So just to be clear, in this article, when I refer to a strength training program
and its effects on movement patterns, I literally just mean the kind of strength
training that anyone can perform on their own in a gym, and not anything else.

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So as well as leaving out the combined training studies, Ive ignored studies
using feedback, movement practice, and attentional focus, even though there is
some interesting work being done there (e.g. Gokeler et al. 2015; Welling et al.
2016).
But wait a minute!
We try to change movement patterns for two reasons: improving sports
performance, and reducing injury risk. And while we know that strength training
improves sports performance, is there any evidence that standard strength
training can reduce your risk of injury?

Does strength training reduce injury risk?

Although it has not been widely researched, one or two studies do suggest that
performing standard strength training programs (without anything else as well)
could indeed reduce the incidence of injuries in general.
Way back at the dawn of time, Hejna et al. (1982) performed a case-control
analysis of high-school athletes who were using weight training, and compared
them to those who were not. The rate of injuries was lower among athletes who
used weight training compared to those who did not (26.2 vs. 72.4%). While
promising, this result was not really followed up.
Much later, Lehnhard et al. (1996) recorded injuries in a mens college soccer
team over a 4-year period. In the first 2 years none of the athletes did any
strength training. In years 3 and 4, all of the athletes performed strength training
throughout the year. Injury incidence decreased from 15.2 to 8.0 injuries per
1,000 exposures. Again, while very promising, this result was not really chased
down in detail.
Much more recently, we find similar research appearing. Zouita et al. (2016)
assessed the effects of a 12-week period of strength training in elite young
soccer players (13 14 years old). The non-strength training group incurred 13
injuries, which was more than the 4 injuries sustained in the strength training
group.

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In the intervening 20 years, with the sole exception of hamstring muscle strains,
most research has erred towards investigating combined (kitchen sink) programs
for injury prevention. While this approach may well have been beneficial, insofar
as throwing everything possible at injury prevention has almost
certainly produced a larger reduction in injuries, and a larger effect is much
easier to detect, it also has two downsides.
Firstly, it has made it much harder for other researchers to figure out the
mechanisms by which any of the interventions are reducing injury incidence. So
it is hard to tell from these trials whether the risk reductions come from athletes
getting stronger, or from them improving eccentric-specific strength, balance,
flexibility, or movement patterns.
Secondly, it has made injury prevention harder to access for the average athlete.
Most athletes are going to the gym and performing some strength training
anyway, and in such cases a standard but well-constructed strength training
program can be learned and followed fairly easily. On the other hand, specifying
a need for a wide range of different modalities, some of which require special
equipment, we have moved the focus of the evidence base (probably correctly,
but perhaps a little too hastily) away from what an average athlete without a
large coaching staff is reasonably able to do.
This is why I think it is essential to look at strength training on its own. It is a lot
easier to do on your own without special equipment, which means that more
people are likely to do it, which means fewer injuries (assuming it works).
With that being said, lets jump right in, by looking at drop jumps.

Why look at drop jumps?

Although we can just as easily look at joint angle movements during single-leg
squats, lateral cutting maneuvers, and running, drop jumps are a useful way to
study how strength training affects movement patterns, for two reasons.
Firstly, the difficulty of the landing phase is always identical, being from a fixed
height. Other jumping tasks are affected by distance, speed, or height jumped,
which are a function of muscular strength, which obviously changes with

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strength training. Secondly, landings are often identified as the point at which
acute, non-contact injuries occur because of poor mechanics (Mason-Mackay et
al. 2015), so that makes them a useful movement to study.
So in this article, although I will discuss a few other movements, most of the
research I will analyze involves drop jumps.
When looking at drop jumps, soft landings are thought to be beneficial. Soft
landings involve more knee flexion than stiff landings, and lower vertical ground
reaction force (VGRF), and allow more energy absorption by the hip and
knee (DeVita & Skelly, 1992). Since strength training can indeed improve the
ability of muscles to absorb energy in eccentric contractions, it seems
plausible that strength training will increase knee flexion in drop landings.
This is important, as high levels of VGRF in drop landings likely increases the risk
of anterior cruciate ligament (ACL) injury (Yeow et al. 2010; 2011). So making
landings softer could perhaps help prevent some ACL injuries.
In contrast, although one study has linked low levels of hip abduction, knee
flexion, and knee extension strength with increased knee valgus in single-leg
squats (Claiborne et al. 2006), the trend is for no association between knee
strength and knee valgus in most squat movements, and only a small association
between hip strength and knee valgus (Cronstrm et al. 2016). Poor ankle
dorsiflexion mobility seems a more likely cause of knee valgus (Bell et al. 2013;
Malloy et al. 2015; Mason-Mackay et al. 2015).
Therefore, although knee valgus is also considered a risk factor for ACL injury
and knee injury in general (Weiss & Whatman, 2015), it is unlikely that we will see
a change in knee valgus as a result of strength training in the following analysis,
but if we do see any effect, it is most likely that it will be in single-leg squats
(Claiborne et al. 2006).
So lets see how strength training changes movement patterns!

Does strength training

knee flexion in drop jumps?

Standard strength training does seem to increase peak knee flexion angle

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in drop jumps (McCurdy et al. 2012; Kondo & Someya, 2016), but such
improvements do not always occur (Arabatzi & Kellis, 2012).
Where it happens, it means that the landing is softer than it was before
training, because the greater knee bend upon contact with the ground creates a
longer joint ROM through which to absorb the impact (Pollard et al. 2010;
McCurdy et al. 2012).
Using traditional barbell exercises in a group of female athletes with 4.3 years of
resistance training experience, McCurdy et al. (2012) reported an increase in
peak knee flexion in their strength training group, while the control group that
stopped their resistance training for the duration of the study displayed the
opposite trend, as shown in the chart below.

Knee flexion increases in drop jumps with strength training

And using manual resistance for hip abduction (side-lying hip abduction) and hip
external rotation (side-lying clam) with the load fixed by hand-held
dynamometry, Kondo & Someya (2016) found that knee flexion increased by 7.5
degrees at the point of greatest difference, although there was a trend for
greater knee bend at all points in the drop jump measured, shown in the chart
below.

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Knee flexion increases in drop jumps with strength training

In a group of male athletes with resistance training (but not Olympic
weightlifting) experience, Arabatzi & Kellis (2012) observed conflicting trends
across drop jump tests from 20cm, 40cm, and 60cm after standard
strength training, and a similar set of conflicting trends after Olympic
weightlifting, which makes their results hard to interpret.
And for what it is worth, Lephart et al. (2005) reported an increase in knee
flexion of 8 degrees, but they used a couple of static stretching and balance
exercises in their program, as well as strength training. This was accompanied by
a reduction in peak knee net joint moment, confirming the idea that a softer
landing strategy reduces the impact, probably by extending the impulse (force
time) over a longer time period.
Finally, in a similar but not identical task to the drop jump (the horizontal stop
jump), Herman et al. (2008) failed to find any change in peak knee flexion angles
in a group of recreational female athletes. However, despite involving athletes,
the training program used elastic resistance similar to those used in
rehabilitation settings, and therefore may not have used sufficient load to
produce meaningful adaptations.

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Does strength training

hip flexion in drop jumps?

Strength training seems to cause an increase in peak hip flexion angle in drop
jumps (Arabatzi & Kellis, 2012; McCurdy et al. 2012; Kondo & Someya, 2016), but
such increases do not always occur (Arabatzi & Kellis, 2012).
Such an increase has similarly been interpreted to mean that the landing is
softer than it was before training (Pollard et al. 2010), because the greater
trunk ROM upon contact with the ground allows a smaller peak force, as
decelerating the inertial load of the upper body happens over a longer time
period.
Using traditional barbell exercise in a group of female athletes with 4.3 years of
resistance training experience, McCurdy et al. (2012) reported an increase in hip
flexion, although this result did not reach statistical significance, even though the
group that stopped resistance training for the duration of the study displayed the
opposite trend, as shown in the chart below.

Hip flexion in drop jumps increases with strength training

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Using manual resistance for hip abduction (side-lying hip abduction) and hip
external rotation (side-lying clam) with the load determined by hand-held
dynamometry, Kondo & Someya (2016) found that hip flexion in a drop jump
increased by 15 degrees upon landing, and by 16 degrees at the point of impact
absorption.

Hip flexion in drop jumps increases with strength training

And in their group of male athletes who had some resistance training (but not
Olympic weightlifting) experience, Arabatzi & Kellis (2012)
found conflicting results after strength training, when they tested drop jumps
from 20cm, 40cm, and 60cm box heights, which again makes their results hard
to interpret.

Does strength training

knee flexion in lateral cutting?

Moving away from drop jumps briefly, to look at lateral cutting, we can see that
Cochrane et al. (2010) set out on an ambitious plan to assess the effects of four
different training protocols on knee movements during sidestepping to 30 and

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60 degrees, crossover cutting to 30 degrees, and straight line running, under

both preplanned and unanticipated circumstances.
Even so, the only finding in respect of peak knee flexion was that free weights
training (but not machine weights training) actually reduced knee flexion in the
cutting maneuvers. This result might be taken to infer that strength training
is disadvantageous for injury-related movement patterns during lateral cutting,
but this is difficult to assess based on a single study.

Does strength training

knee valgus in drop jumps?

Strength training alone does not tend to reduce knee valgus during drop jumps,
at least when performed without the benefit of cues or guided coaching (McGinn
et al. 2006; McCurdy et al. 2012; Kondo & Someya, 2016). Whether this is
because the change is too small to notice, or because there is genuinely no
effect is less clear. Similarly, there is also no effect on knee valgus after strength
training in horizontal stop jumps, which are similar to drop jumps (Herman et al.
2008).
On the other hand, when coupled with feedback regarding proper movement,
which is a form of deliberate practice, strength training is effective at increasing
hip abduction angle, and also shows a trend towards reducing knee valgus in a
horizontal stop jump. Interestingly, feedback alone is not effective (Hermann et
al. 2009).
This suggests that both strength training and jumping practice might have clear
and distinct contributory roles in improving key movement patterns in drop
jumps, including knee valgus.
If you think about it, this could explain why plyometrics (with and without
feedback) are generally more reliable at improving movement patterns in
jumping movements compared to strength training (Lephart et al. 2005; Stearns
& Powers, 2014; Nyman & Armstrong, 2015), as they essentially integrate
strength training and some movement practice into one type of exercise.

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Does strength training

knee valgus in single-leg squats?

In a very well-constructed study, which they should be extremely proud of,

Dawson & Herrington, (2015) compared the effects of ground-based hip
strength training (gluteus maximus and medius) with movement practice on knee
valgus in single-leg squats. They found that the frontal plane projection angle
reduced by around 6.5 degrees in both training groups, and hip adduction angle
improved by around 4.0 degrees, with no differences between groups.
This suggests that even very simple hip strengthening (quadruped hip
extensions and side-lying hip abductions) can improve knee valgus in single-leg
squats, even though strength training appears not to benefit knee valgus during
drop jumps.
It also vindicates the findings of Claiborne et al. (2006) to a certain extent, who
reported an association between hip and knee strength, and knee valgus during
a single-leg squat, although based on the above analysis we should be cautious
about assuming that the same applies for landings or squats using both legs.
Finally, in some support of these findings, similar results were reported by Willy
& Davis (2011) in respect of hip adduction angle in the single-leg squat, and by
Olson et al. (2011) for frontal plane projection angle in the single-leg step down,
albeit in both cases after using a combined strength training and visual feedback
program, and not just a strength training program on its own.

Does strength training

knee valgus while running?

To date, the research is fairly clear in showing that while strength training
might have beneficial effects in improving running economy for endurance
athletes, it does not seem to alter knee valgus during running (Snyder et al.
2009; Willy & Davis, 2011; Earl & Hoch, 2011; Ferber et al. 2011; Sheerin et al.
2012).
Why strength training should produce an effect on knee valgus during single-leg
squats, but not on knee valgus during running is a very interesting question,
which I will not venture to try and address here.

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How does this all tie together?
There are several effects of strength training on movement patterns, but these
effects seem to differ depending on which movement we measure (drop jumps,
single-leg squats, lateral cutting, and running).
We might have anticipated this, as we know that an athletes joint angle
motions do not correlate perfectly across different tests, such as single-leg
landings, single-leg squats, a two-leg landings, and two-leg squats (Donohue et
al. 2015).
So while some beneficial joint angle motion changes might occur automatically
as a result of a strength training program in some movements (such as softer
drop landings), this may mean that other risky movement patterns (such as knee
valgus) will likely require addressing with other methods, which might include
plyometrics, movement practice, and various types of feedback.
Also, as Donohue et al. (2015) suggest, we can see that individuals are likely to
demonstrate different profiles of injury risks when screened using different
tasks and even when strength training has improved knee flexion or knee valgus
in one test, it may not necessarily change it during another test. This may require
several tests of movement patterns to be performed, and not just one!

Conclusions
Yes, strength training does change your movement patterns, at least by altering
peak joint angles during several athletic movements, BUT the
effect differs depending on which movement is tested (e.g. drop jumps, singleleg squats, lateral cutting, running).
Strength training seems to increase peak hip and knee flexion angles in drop
jumps, making the landing softer through greater absorption of the impact
forces. However, it does not seem to reduce knee valgus in either drop jumps or
running, although it might reduce knee valgus during single-leg squats.
What is your take? Tell us on Facebook!

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