From Squats to Sprints: The Science of How Strength Transfers to Athletic Performance
- JD Performance LLC
- Aug 2
- 4 min read
Strength is only valuable if you can express it.
One of the biggest misconceptions in strength training is that athletes should either "stay on their heels" or "stay on their toes."
Neither is completely correct.
Elite athletic movement isn't built by choosing one part of the foot—it comes from learning how force moves through the entire foot.
At JD Performance, we teach athletes to develop maximum strength from a stable foot during heavy lifting and then learn to express that strength through the forefoot during explosive athletic movements.
While this exact coaching progression has not yet been directly tested in scientific research, it is consistent with what we know from biomechanics and decades of strength and conditioning research.
The Foot Is the First Link in the Kinetic Chain
Every sprint...
Every jump...
Every cut...
Every change of direction...
Begins with force entering and leaving the ground.
The foot is the only part of the body in contact with the ground, making it responsible for transmitting every pound of force generated by the hips and legs.
If the foot cannot create a stable platform, some of that force is lost before it reaches the rest of the body.
Heavy Strength Training Requires a Stable Base
One of the most consistent coaching recommendations across strength training is maintaining a stable "tripod foot."
A tripod foot means maintaining contact with:
the heel
the base of the big toe
the base of the little toe
Rather than rocking onto the toes or leaning excessively backward, athletes distribute pressure across the entire foot.
This creates:
greater stability
improved balance
better force production
more consistent lifting mechanics
Although researchers have not compared every possible foot-pressure cue during squatting, maintaining a stable base is a well-established biomechanical principle used throughout sports performance.
Why Many Coaches Emphasize Heel Pressure
When coaches cue athletes to "push through the heel," they usually are not asking athletes to lift the forefoot off the floor.
Instead, the cue often helps athletes:
avoid drifting excessively onto the toes
reduce unnecessary forward weight shift
maintain better hip engagement
improve balance under heavy loads
For many athletes, thinking about driving through the front portion of the heel encourages a more stable squat pattern.
Sports Are Different Than Squats
Once an athlete leaves the weight room, everything changes.
Sprinting...
Jumping...
Accelerating...
Changing direction...
All require force to leave the ground through the forefoot.
During running and sprinting, pressure naturally progresses from heel contact (or midfoot contact, depending on speed) toward the forefoot before toe-off. The hallux (big toe) and forefoot play especially important roles during propulsion.
In other words:
The weight room develops the engine.
The field teaches the engine how to produce speed.
Strength Must Be Expressed
One of the most important principles in sports science is the concept of force expression.
An athlete who squats 500 pounds but cannot rapidly apply force during sprinting will not realize the full benefit of that strength.
Research consistently shows that improving maximal strength can improve sprint speed, jump height, and change-of-direction performance—but only when athletes also perform sport-specific explosive training. Strength provides the capacity; explosive training teaches the nervous system to use it quickly.
That is why high-quality athletic development programs combine:
heavy strength training
plyometrics
sprint mechanics
acceleration drills
multidirectional movement
Each develops a different piece of athletic performance.
Flat Feet Don't Automatically Limit Performance
Many parents worry when they hear their child has "flat feet."
The evidence is more nuanced.
Flexible flat feet are common, especially in younger individuals, and many athletes perform at a high level without perfectly arched feet.
Recent systematic reviews suggest that exercise programs can change plantar pressure patterns and may improve symptoms in people with flexible flat feet, although long-term evidence remains limited.
Rather than chasing a perfect-looking arch, athletes should focus on developing:
foot strength
ankle stability
lower-leg strength
balance
coordinated movement
These qualities are supported by stronger evidence than trying to force a particular foot posture.
What This Means for Athletes
The goal isn't to lift only on your heels.
The goal isn't to stay on your toes.
Instead:
Build strength from a stable, balanced foot during heavy lifting.
Maintain contact through the entire tripod foot.
Develop maximal force safely.
Then train sprinting, jumping, and plyometrics so that force is naturally expressed through the forefoot during athletic movement.
Strength builds the horsepower.
Speed training teaches the body how to use it.
Together, they produce faster, stronger, and more resilient athletes.
Key Takeaways
A stable tripod foot is important for heavy strength training.
Heavy lifting develops the capacity to produce force.
Sprinting and jumping naturally express force through the forefoot.
The strongest evidence supports combining maximal strength training with explosive sport-specific training to maximize transfer to athletic performance.
References
Mahmoudiyan V, et al. Effects of Conservative Interventions on Plantar Pressure in Individuals with Flat Foot: A Systematic Review and Meta-analysis. Scientific Reports. 2026.
Haelewijn N, et al. Differences in Plantar Pressure Distribution Between Adults with Asymptomatic and Symptomatic Flexible Flatfeet During Walking and Heel-Strike Running. Sensors. 2026.
Suchomel TJ, Nimphius S, Stone MH. The Importance of Muscular Strength in Athletic Performance. Sports Medicine. 2016. (Widely cited review on maximal strength and athletic performance.)
Cormie P, McGuigan MR, Newton RU. Developing Maximal Neuromuscular Power. Sports Medicine. 2011.
Stone MH, Stone M, Sands WA. Principles and Practice of Resistance Training. Human Kinetics.
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