In the world of athletic development and even general fitness, force production and force absorption are two sides of the same coin. Both are essential qualities that influence how we move, perform, and ultimately, how we age. They’re also frequently misunderstood or underemphasized in training programs, especially outside of elite sport.
We’ve previously explored isometric, concentric, and eccentric muscle actions. Now, let’s apply those concepts to a broader framework that can help athletes and general population clients alike.
Force Absorption: The Foundation of Resilience
Force absorption is your body’s ability to decelerate, control, and dissipate mechanical stress. This happens primarily during eccentric muscle actions, where the muscle lengthens under load. Training this capacity is critical for reducing injury risk, improving landing mechanics, and setting the stage for powerful movement.
One of the best ways to train force absorption is through eccentric tempo work, slowing down the lengthening phase of a movement (e.g., a 4–6 second descent on a squat). Not only does this build muscular control, but it increases time under tension and enhances neuromuscular coordination. According to research published in the Journal of Strength and Conditioning Research (Suchomel et al., 2016), eccentric-focused training can also enhance the efficiency of the stretch-shortening cycle, ultimately improving power output when applied correctly.
You can also improve force absorption through landing-focused plyometrics, such as:
- Depth drops
- Depth drop to vertical jump
- Depth to broad jump
These drills teach athletes to control their center of mass, maintain joint alignment, and stabilize under load, skills vital to longevity and performance.
Force Production: The Expression of Power
While force absorption builds the base, force production is how we express strength, speed, and power. This is where athletes generate movement by applying force into the ground or an external object—think sprinting, jumping, Olympic lifts, or throwing.
The OPT model (NASM) lays out five progressive phases:
- Stabilization Endurance
- Strength Endurance
- Muscular Development
- Maximal Strength
- Power
Each phase builds on the last, gradually increasing an athlete’s capacity to produce force effectively and safely.
Methods to train force production include:
- Plyometrics (focused on maximal intent and ground contact time)
- Ballistic training (e.g., med ball throws, jump squats)
- Olympic weightlifting (clean, jerk, snatch derivatives)
- Maximal strength training (compound lifts with low rep ranges)
- Contrast or complex training (pairing heavy and explosive movements)
The key is intent. The same movement say, a jump that can train force absorption or force production depending on the focus. Land softly and decelerate? That’s absorption. Explode off the ground with maximal velocity? Production.
Why It Matters, for Everyone
Whether you’re a youth athlete, weekend warrior, or aging adult, your ability to generate and resist force is directly tied to your health and performance. These qualities protect joints, support tendon integrity, and improve dynamic stability.
As we age, we naturally lose power and tendon stiffness. But studies show that regular exposure to high-intent strength and plyometric work can preserve; and even restore these qualities (Liu et al., 2014). In fact, our ability to absorb and redirect force is one of the clearest markers of functional athleticism and movement quality.
To put it simply: strength is foundational, but stability is what allows us to express that strength safely. If we can’t resist gravity, we can’t maintain posture, prevent injury, or transfer force efficiently.
Final Thought
Force absorption and production aren’t optional, they’re fundamental. They allow us to jump, land, cut, sprint, and move with power and confidence. Whether you’re preparing an athlete for competition or helping a client regain vitality in midlife, these concepts belong at the core of your programming.
Because in performance and in life if you don’t use it, you lose it.
“Force production without force absorption is like a car with no brakes — it might go fast, but it won’t stop when it needs to.”— Joe DeFranco, Performance Coach
