Tendons and ligaments play a huge role in your athletic performance.

Often overshadowed by the focus on muscle strength and endurance, these connective tissues essentially glue your skeletal system together, allowing you to move with agility and power.

Unfortunately, most athletes realise the importance of tendon and ligament strength when injured. By then, it’s too late.

Keep reading and I’ll show you why you can’t afford to neglect your tendons and ligaments, and how to strengthen them without deviating from your usual training.

What are Tendons?

Before exploring the techniques to strengthen these vital connective tissues, let's briefly understand their roles.

Tendons are like sturdy ropes that connect muscles to bones, allowing you to move your limbs.

What are Ligaments?

Although in the same category of connective tissue, ligaments act as strong bands that connect bone to bone, providing stability to your joints.

Remember “tendons tug, ligaments link”.

Why Tendon Health Matters

Achy tendons and joints can be the Achilles' heel (pun intended) for athletes.

The discomfort and pain can disrupt training routines, hinder sports performance, and make everyday activities challenging. Tendon and ligament injuries are often the result of overuse, improper form, or neglect of specific training needs.

How to Strengthen Tendons and Ligaments

Now, let's explore the three key techniques to build strength in your tendons and ligaments, enhancing your overall performance and reducing the risk of injuries.

Time Under Tension: The Foundation of Tendon Strength

The time you put your body under tension significantly determines the results of any exercise.

It's not just about performing exercises; it's about how you execute them. Achieving a baseline of perfect form with your body weight is crucial before adding additional resistance. In addition, being purposeful with every movement is the key to stimulating your muscles and joints for change.

This foundation ensures that your tendons and ligaments are engaged optimally, setting the stage for more effective strength-building.

Focus on the Eccentric

The eccentric part of the movement is where the muscles are lengthened under tension.

While body weight alone won't lead to significant changes, incorporating light weights into your exercises can make a substantial difference.

Examples of eccentric movements are:

• Squats - lowering phase.

• Nordic Curls - lowering phase.

• Dips - lowering phase.

• Bicep curls - extending phase

These exercises promote tendon resilience and build strength for better overall performance.

Plyometric Training

Plyometric training introduces explosive movements into your routine, such as squat jumps and box jumps. These dynamic exercises enhance tendon and ligament strength by applying direct force on your joints which require your connective tissue to stabilise.

However, it's crucial to progress slowly to prevent injuries and allow your connective tissues to adapt to the demands of these high-impact movements.

Examples include:

• Box Jumps

• Squat Jumps

Elevate Your Performance by Prioritising Tendon and Ligament Health

Overlooking the importance of tendons and ligaments is a great way of getting injured often.

Strengthening these connective tissues through eccentric exercises and plyometric training can significantly improve your performance while reducing the risk of injuries.