YIELDING ISOMETRICS

THE IMPORTANCE OF YIELDING ISOMETRICS

Yielding isometrics involve holding a position under load without moving, resisting gravity or external resistance. Unlike overcoming isometrics (pushing against an immovable object), here you’re holding a position like the bottom of a split squat or copenhagen plank and trying not to give in.

Why they're included in your training:

1. Improved Tendon and Joint Resilience

Injury risk increases when the body can’t tolerate the loads it faces in matches, especially sudden decelerations, tackles, and direction changes. Yielding isometrics expose tissues to sustained time under tension, which:

- Strengthens tendons and improves stiffness (which supports explosive actions)

- Enhances joint stability, especially around the knees, hips, and ankles

- Builds capacity in connective tissues to withstand stress

Kubo et al. (2001) found that isometric training increased tendon stiffness and muscle-tendon unit strength, which helps reduce soft tissue overload in sport. A 2021 review by Oranchuk et al. also supported isometric methods for improving joint integrity and load tolerance.

2. Teaches Control in High-Risk Positions

Yielding isometrics allow you to train positional strength in commonly injury exact joint angles, building strength and control at end ranges.

Examples:

- Holding deep split squats strengthens the hip, knee, and ankle in the deceleration position

- Nordic holds strengthen the hamstrings in long-length, injury-prone positions

- Copenhagen plank holds target groin/adductor strength key for change of direction and kicking

Studies like Serner et al. (2019) have shown that isometric adductor and hamstring work reduces injury risk when included in regular training.

3. Low Fatigue, High Reward

Yielding isometrics are perfect for injury prevention at the start of training because they:

- Create minimal muscle damage or soreness

- Improve neuromuscular control

- Can be done with bodyweight or light load

That means they can be used frequently without overtraining. Schoenfeld et al. (2021) concluded that isometrics can provide muscular adaptations similar to traditional resistance training especially when time under tension is sufficient.

Please do not neglect these exercises in the injury prevention sessions at the start of your gym work, they're really important for keeping you fit and avoiding soft tissue injuries throughout the season