Copy

Biomechanics: The User Manual

TAO Athletes,


I hope you are in great health and vitality,


This TAO Tuesday we are going to learn about proper biomechanics and develop a better understanding of how efficient, controllable, sustainable power is generated through the body.


The Theory

The field of Biomechanics can be thought of as the user manual for the body. Just as a manual explains how a machine operates efficiently, biomechanics teaches athletes how their body moves optimally and safely. By understanding biomechanics, athletes learn how to leverage their body's natural movement patterns, avoiding inefficient or harmful actions, while optimizing performance.


This means recognizing that no movement occurs in isolation; for example, a powerful throw or stroke requires synchronized engagement through weight transfer from the ground up through the core, to the arms or legs. Feeling and understanding this connection not only improves performance by harnessing maximum power and efficiency, but it also minimizes the risk of injury by promoting balanced, coordinated movement. Athletes who master this full-body awareness are better equipped to make smarter, more adaptive decisions in dynamic situations, enhancing their overall physical intelligence.


Here are two training protocols that will provide you with instant feedback on your current biomechanics and teach proper movement.

TAO Training Protocol: Biomechanics Training for Athletes


Protocol #1: The Best Medicine

This protocol aims to enhance biomechanical efficiency by focusing on proper kinetic chain engagement, rotational power, core strength, and power development through medicine ball throws. A medicine ball is the perfect tool because it is too heavy to overcompensate with the arms, thus encouraging a powerful base and proper rotation.

Rotational Medicine Ball Throw (3 sets of 8 reps per side)

  • Stand with feet slightly wider than hip-width, facing a wall or partner. Hold the medicine ball at chest height, rotate your torso to one side, and then forcefully uncoil to throw the ball across your body into the wall or to your partner. Rotate back to the starting position.

  • Focus: Use the entire kinetic chain—activating from the ground up and rotating through the hips to drive the throw.

  • Benefit: Improves and illuminates rotational power and coordination, crucial for  rotational sports (tennis, baseball, golf).


Protocol #2: Boxing

Boxing is one of the best ways to improve biomechanics and kinetic chain engagement. If you punch without proper technique, it feels like you are trying to helplessly fight back against a monster in a nightmare. In contrast, when you punch with proper biomechanics utilizing hip and thoracic rotational force you can feel the considerable power you wield.


Cross Punch with Focus on Hip Rotation

Instructions: Using a bag or a partner with mits, start in your boxing stance, with hands up and elbows in.


  1. Throw 50 jabs with your leading hand

  2. 50 crosses with your rear hand

  3. Finish with 50 jab/cross combos


    Be sure to rotate your hips by pivoting on the ball of your back foot. Engage your core to generate power and maintain balance.

    Biomechanical Focus: Emphasize the power coming from the hips, the arm stays loose. The punch should be a fluid motion that starts from a strong connection to the ground and moves through the entire body.

    Coaching Cue: Visualize the kinetic chain—drive from the legs, rotate the hips, engage the core, and deliver the punch at full extension with relaxed yet controlled power.

By understanding biomechanics and training full kinetic chain engagement, athletes can generate more power, improve efficiency, and reduce the risk of injury. This approach will help athletes  in any sport requiring rotational power and coordinated movements.


Namaste,


Stefan Menichella

TAO Founder