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4/11/2025

What Is The 0-Step Phase?

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What is the 0-step phase?
 
The 0-step phase refers to the very beginning of the sprinting pattern (right before or just as the athlete begins to accelerate). A strong starting stance sets the tone and influences how effectively the athlete transitions into their speed solutions.
 
At The U of Strength, we apply a principle-based approach. Instead of coaching exact positions, we teach movement concepts and take into consideration individual constraints (structure, experience level, sporting background, compensation patterns, injury history & action capabilities).
 
See below for the different concepts we highlight during the 0-step phase of the acceleration pattern:
  • Effective line of force application
  • Center of gravity management
  • Total body projection (horizontal emphasis)
  • Knee separation
  • Generate force in the opposite direction of the action
  • Eyes focused on the relevant source(s) of perceptual information
  • Forefoot pressurization
  • Parallel relationship between trunk & shin angles
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    Jamie Smith is a proud husband and father, passionate about all things relating to athletic development and a life long learner, who is open to unorthodox ideas as long they are beneficial to his athletes. 

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