Eccentric Contractions and Performance Development

The eccentric contraction is termed as the lengthening of a muscle under tension from a force greater than the muscle can promote - the opposite of a concentric contraction (muscle shortening whilst generating a force exceeding load). An example can be seen in a squatting movement, the 'down phase' representing an eccentric and the 'up phase' a concentric contraction of the muscles comprising the legs (gluteals, quads, hamstrings, calves).

The muscles are stronger throughout an eccentric contraction (approximately 30-40%). As a result exercises focused on enhancing eccentric contractions of a muscle or group of muscles will result in improved stability and strength of joints and tissues, ameliorate amortisation (loading/landing ability) and quickening of contraction speed and contraction change over. Furthermore, eccentric exercises are often utilised as an overload technique throughout programming to create new benchmarks. Let's think of the eccentric contraction as an effort to reduce injury risk, or a braking force throughout activity and an essential component in enhancing sporting performance.

Below are a few videos that focus on eccentric training and may be evident throughout your own programs. In the first video Anthony's focus is primarily on athlete development whilst the later video is on hamstring rehabilitation, note the emphasis on slower eccentric movements.

-Mitch