In Part 1 of this article series we set out to capture some considerations when selecting teams: Flat-back vs. Round-back.
Our intent with these considerations was to expand our understanding towards a selection while acknowledging that additional considerations can also be practical.
Spine position has been identified as “one of the more interesting debates in speed skating technique.”
On one side, there is a group that promotes a “neutral spine position.” For our purposes we've characterized them as team Flat-back.
On another side is a group that encourages a “hips under/butt tucked position." We've distinguished them as team Round-back.
We looked at the technique debate, characteristics of speed skating, and characteristics of speed skaters to capture five considerations:
1) Successful skaters display technical differences.
2) Differences occur across disciplines/distances.
3) Variation exists at separate stages and phases relative to intent.
4) Skater(s) shape, size, and proportions influence technique.
5) Technique is impacted by movement capabilities.
We recognized that when these considerations are appreciated, we find ourselves in a more sympathetic position to interpret the Flat-back vs. Round-back debate.
The purpose of this article is to evaluate the pros and cons of selecting each team: Flat-back vs. Round-back.
These pros and cons are intended to deepen our comprehension towards a selection. We would be misguided to treat them as an exhaustive list as additional pros/cons may also be practical.
After we delve into these, I’ll reveal the team I’ve selected.
But before we get started, I want to give you an opportunity to share your insight!
What are the pros and cons of Flat-back? What are the pros and cons of Round-back?
If we examine our answers to these questions, we might gain some understanding before approaching the Flat-back vs. Round-back debate.
The Beginning
Speed skating is dynamic.
A symphony of synchronized events take place throughout the entire human movement system in order to reach speeds of up to 35+ mph.
If our aim is to grasp this synchronization, we will find it helpful to heed the advice of Glinda, the Good Witch of Oz, and start at the beginning.
Breathing can be considered the foundation of all movement based on necessity and frequency.
Every part of our body needs oxygen to survive and we breath around 20,000 or more times per day.
The mechanics of breathing also influence the performance of daily activity and sport specific movements. As neurologist Karel Lewit discovered, "if breathing is not normalized – no other movement can be."
With each breath, the ventral body cavity changes shape to accommodate the increase and decrease of air into the lungs.
The Ventral Cavity comprised of "The Lungs, The Goods, and The Guts" a la Zac Cupples.
Photo (modified ) credit: Wikimedia Commons
During inhalation the ventral cavity expands, in all directions, to accommodate the increase of air into the lungs.
During exhalation the ventral cavity compresses, in all directions, as the air is evacuated from the lungs.
Let's observe a model of this shape change in the upper portion of the ventral cavity here:
Global Movement Strategies
Expansion and compression, such as that which takes place during inhalation and exhalation, offer a representation of global movement strategies that are available to us.
This representation allows us to identify patterns that support uncovering our pros and cons.
Browsing the content from Bill Hartman, beginning with Thinking Differently… Your Two Strategies of Movement, could be useful here for those curious to the benefits of viewing movement through such a lens.
Associated with each strategy is a change in orientation of bony structures.
When we look at breathing, bony structures that surround the ventral cavity orient to complement the expansion and compression that takes place.
The spine and pelvis are two structures most relevant to our discussion here.
Upon observation of the orientation change of these structures, a pattern relative to each strategy emerges.
This pattern will help us begin to uncover the pros and cons of both the Flat-back and Round-back.
Let's notice what takes place at the spine and pelvis here:
While watching the video above, we see the response at each segment of the spine to both strategies.
We can identify the change in orientation of the spine during expansion and compression as flexion and extension respectively.
We also recognize the response of the pelvis to each strategy.
We may describe the change in orientation of the innominate bones during expansion as flexion, abduction, and external rotation. The opposite is seen during compression.
Now we can spot the emerging pattern relative to each strategy.
Expansive strategies relate to inhalation mechanics. Those include spinal flexion and innominate flexion, abduction, and external rotation.
Compressive strategies relate to exhalation mechanics. Those include spinal extension and innominate extension, adduction, and internal rotation.
If you're curious to explore respiratory mechanics in more detail, I've collaborated with my good friend Zac Cupples to provide you with a FREE Course that will help you master the foundations. You may access that course by clicking here.
Global Pros and Cons
With consideration given to the two global movement strategies available and the associated orientation of bony structures relative to each strategy, we may uncover an initial layer of pros and cons.
We can reasonably match Team Flat-back with the spinal orientation seen during exhalation and Team Round-back with that which is seen during inhalation. The outcome of this pairing results in the following pros and cons for each:
Team Flat-back
Global Pro: Agreeable for actions that require a compression biased strategy.
Global Con: Unfriendly for actions that require a expansion biased strategy.
Team Round-back
Global Pro: Favorable for actions that require a expansion biased strategy.
Global Con: Disadvantageous for actions that require a compression biased strategy.
Realizing this initial layer of pros and cons sets us up to effectively navigate deeper towards a selection.
When we navigate deeper, we'll find ourselves in a more supportive position to discern the Flat-back vs. Round-back debate.
Summary
The purpose of this article was to evaluate the pros and cons of selecting each team: Flat-back vs. Round-back.
Our intent with these pros and cons was to deepen our comprehension towards a selection while acknowledging that additional pros/cons may also be practical.
We explored the foundation of all movement and global movement strategies to identify this initial layer of pros and cons:
Team Flat-back
Global Pro: Agreeable for actions that require a compression biased strategy.
Global Con: Unfriendly for actions that require an expansion biased strategy.
Team Round-back
Global Pro: Favorable for actions that require an expansion biased strategy.
Global Con: Disadvantageous for actions that require a compression biased strategy.
When this initial layer is appreciated, we find ourselves in a more sympathetic position to interpret the Flat-back vs. Round-back debate.
As we move closer to a selection, we might also seek to uncover more local pros and cons.
If you have any questions, comments, or feedback, I’m curious to hear from you! Please scroll down to submit or send me an email (levitkirkpatrick@gmail.com). I will make a point to reply to you at the soonest available time.
When you choose to continue this journey with me, you can anticipate Part 3 of “Exploring Speed Skating Technique: Flat-back vs. Round-back”, where we’ll look at the next layer of pros and cons of selecting each team. I will also be revealing my selection.
I appreciate your time. Thank you for reading.
Enjoy your skating!
About the Author
Levi Kirkpatrick
Levi is passionate about supporting health, fitness, and sport professionals. As program manager and instructor at the Lexington Healing Arts Academy, he facilitates the education, certification, and training of fitness and nutrition coaches by promoting an integrated approach and culture of excellence.
Levi began coaching in 2003 after completing the speed skating coaching program offered through the US National Governing Body ("NGB") for the sport. While competing both internationally and domestically in the sport, he coached skaters of various ages and abilities. He also facilitated the certification process for fellow speed skating coaches by instructing certification clinics. His competitive career spanned for 12 years - 2002 to 2014. During that time, he participated in two short track speed skating Olympic Trials (2006, 2010), one Winter World University Games (2007), and one long track speed skating Olympic Trials (2014). He was a member of the United States Olympic Education Center short track team (2004-2010) and the US NGB National Racing Program short track team (2010-2012).
Levi completed degrees in Exercise Science (2010) and Management (2015) from Northern Michigan University. He currently holds coaching credentials through the National Strength and Conditioning Association (Certified Strength and Conditioning Specialist), American Council on Exercise Science (Health Coach), and Precision Nutrition (Nutrition Coach).
You can connect with and learn more from Levi by visiting:
www.facebook.com/coachingpatience/
Thank you to all who contributed towards this article by reviewing drafts and helping drive discussion. You made this possible. Special thanks to Carl Cepuran, Jeff Simon, Lucy Hendricks, Zac Cupples, Bill Hartman, Eva Rodansky, Sue Ellis, Conor Harris, Michelle Boland, all of my former teammates, coaches, and mentors who challenged me to grow, and anyone else who commented on or shared my content.