Posted: January 13, 2005

Athletics: The Yessis System for Improving Running Performance

The Yessis System for Improving Running Performance is unique in that it is based on science and practice. It closely examines the physical qualities such as strength, flexibility and power and technical (mechanical) aspects that determine how well and how successfully you run.

The Yessis System evolved over many years of study and practical experience. Its origins were in the research that was done on runners, especially Soviet biomechanical and physiological studies when their athletes were dominant in the world of sports. Their analyses of running were far beyond anything that was available in the Western World. In addition to the Soviet research, other countries that had successful runners were analyzed to determine how they developed high-level runners.

As a biomechanics and kinesiology professor, Dr. Yessis integrated this information into his teachings and developed practical means of helping runners. For well over thirty years, he performed biomechanical and kinesiological analyses of hundreds of runners, mostly world-class and Olympic level. The information gleaned and the practical experiences gained culminated in the present system which is still constantly evolving as new exercises and techniques are developed for even greater improvement.

The Yessis System is based on three distinct but overlapping phases of training. They are based on proven ways to improve and perfect the physical and technical abilities needed in effective running. This includes 1) Improvement of running technique, 2) Development of the physical qualities such as strength, flexibility and power as they relate specifically to running, and 3) The combining of technique with improved physical development to get the greatest improvement possible. Understand that your running is only as good as your physical abilities allow. Merely doing more running does not improve your ability to run faster or further. This typically leads to injury, not better running!

Specifically, the three distinct but overlapping phases are as follows:

1. Improvement of Running Technique: The Biomechanical and Kinesiological Evaluation

Before any recommendations or exercise prescriptions can be given, it is necessary to know exactly how you execute the running stride. To do this, your technique is analyzed by an expert in biomechanics and kinesiology. The reason for both of these specialties is that not only must technique be analyzed from a mechanical perspective based on the laws of physics, but also kinesiological because your technique is indicative of specific muscle strengths and weaknesses. The analysis determines your major specific weaknesses and strengths and is the starting point for corrections and/or enhancement.

For analysis you are video filmed in your normal or racing stride. The videotape is then analyzed frame by frame to see precisely what occurs in each of the running phases (push-off, flight and support) and in the major joint actions. The key actions that need improvement and those that are done well are then explained either in person or by videotape when working long distance. Also necessary at this time is knowing the objective of the analysis, i.e., whether you are interested in increasing speed or distance or both, or to learn how to run injury-free for health and/or recreational purposes.

Once all of these factors are determined, then recommendations are made as to the exact changes that must be made to make your technique more effective. You are given the necessary instructions on how to make the changes and how to practice each of the changes in an effective and correct manner. In addition, specific strength and flexibility exercises are usually prescribed in order to help you make the changes that are needed.

2. Improvement of Your Physical Qualities: Specialized Strength and Flexibility Training

Specialized strength and flexibility training often begins in the first phase to enable you to make technique changes. To enhance these and other changes and to make them more permanent, additional specific-strength and flexibility training is prescribed. Not only do these exercises enable you to better make changes in your technique but you will be improving your ability to maintain good technique during the entire run. As a result, you will be running faster and/or further, simply from doing the specialized exercises.

The specialized exercises duplicate what occurs in execution of the running stride. They duplicate the exact motor pathway that you experience in each joint action, and you develop strength as it is displayed in the run. You also develop the same type of strength as displayed in the run. Because of this, you see immediate improvement in your running.

Note that these specialized exercises have specific criteria. They are not general exercises that merely involve the same muscles that are used in running. They are very specific in development of strength in regard to technique, type of muscular contraction and range of motion. More specifically the criteria are as follows: 1) The strength exercise duplicates the same motor pathway as displayed in the running stride in each of the key joint actions. 2) You develop strength in the same range of motion as it is displayed in the running stride. Understand that strength is specific to the specific points in the range of motion in the joint. 3) You develop the same type of muscular strength as used in the different phases of the run, i.e., eccentric, concentric or isometric strength.

Do not confuse special exercises with general exercises that many authors tout as being specific to running. If they do not have specific criteria as stated here, they are not specific to running. They may be good for conditioning but not for improving your run.

The specialized exercises that have been created to fulfill these objectives are the cornerstone of the Yessis System. Each exercise is specific to a particular joint action. Once the joint actions are identified that need improvement, the special exercise will produce results very quickly. Even though many of the same exercises are used by different runners, each one is specific to each runner, mainly because each runner has different aspects of technique that need correction or enhancement.

3. Combining Technique with Strength and Power: Speed and/or Endurance Training

As you become more proficient in doing the specialized strength and flexibility exercises, you will see distinct improvement in your running not only in terms of speed but also endurance. At this time, additional exercises may be prescribed or the training program changed to enable you to run even faster and/or further. For example, if you are a sprinter, you will do more explosive exercises to enhance your ability to improve speed. This includes true plyometric exercises as originally created by the Russians, not simple jump exercises that are commonly called plyometric.

If you are looking for more endurance, the training program changes with increased numbers of repetitions of particular exercises to develop the endurance of the key muscles needed to run the distance with good technique. The greater muscular endurance enables you to develop greater cardiovascular and respiratory systems capabilities. As a result you will run faster and further.

The workouts at this time are highly specific and entail combining your technique with improvement in your physical abilities. In other words, you develop more strength, flexibility, speed and explosiveness in relation to the particular and precise joint actions that are seen in your running technique. The exercises and training programs are highly specific to improving your running ability. As a result, not only will you be able to run faster and further, but also more efficiently and with less effort.

Do not confuse this system of improving running performance with other programs that claim their exercises and programs are specific to running. They focus on general exercises that may involve some of the same muscles used in running but not as they are used in running. There is a world of difference between these general exercises and the specific exercises that Dr. Yessis has created to duplicate what occurs in the running stride. These general programs also do not focus on precise aspects of your running technique.

For detailed descriptions of running technique at different speeds with sequence pictures and illustrated specialized strength and flexibility exercises, see

Explosive Running : Using the Science of Kinesiology to Improve Your Performance.