On Monday I sent posted a new podcast covering the science and the movement principles behind the mid-foot position and why it is the best choice for you on the bike. And while I think I did a pretty good job of starting to shed some real light on this discussion, there is one particular argument for being on the ball of the foot that I wanted to address today.

A little over a week ago some people brought a post to my attention from a skills coach saying that at a recent camp he had someone who had trouble getting into his Hip Hinge/ Attack Position on the bike.

He said that by moving him from a mid-foot position to the balls of the feet this rider was immediately able to Hip Hinge and pump better.

His claim was that this proved that being on the ball of the foot made it easier to Hip Hinge on the bike and the mid-foot position made it harder to move properly on the bike.

And while I’m sure this coach means well, this is actually really bad advice.

By pushing that poor rider into an unbalanced foot position, this skills coach unknowingly created a compensation pattern that carries negative consequences in the feet, hips and upper body.

Plus, this rider is now going to have a tougher time continuing his progress since he hasn’t learned how to move from a place of stability and balance but instead is surviving an unstable, unbalanced position.

The biggest problem, though, is that I realized that it isn’t just this one coach who is doing it, he was just being very vocal about it. This foot position is pushed on riders at a lot of skills camps, which is creating a lot of confusion among riders about the best foot position to improve their riding.

In this video I show you exactly what is really going in in the body when you balance on the balls of your feet and why the mid-foot position is the best option for balanced, efficient and powerful movement both on and off the bike.

BTW, if you have some questions about this subject I highly encourage you to check out the Mid-Foot Position Manifesto podcast and/ or notes. I go into each of the common arguments while looking at them through the science and movement principles we have available today and deconstruct each one. If you still have some questions after checking it out let me know but it should answer most all of your questions.

Like I said on Monday, foot position matters…a lot. Hopefully after watching this video you’ll have a better understanding of how your foot position really affects your ability to move on the bike and why you need to work on fixing your movement off of the bike instead of trying to find tricks to work around it on the bike.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems & Pedaling Innovations

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