One of the most effective tools I’ve come across in my coaching journey is the Six Absolutes. These principles, created by Dr. Greg Shepard, are the backbone of my approach to teaching technique on the track and in the gym. They’re simple enough to apply straight away, yet powerful enough to transform how athletes perform and avoid injuries.

In this article I’m going to break down each of the Six Absolutes and explore how I understand the principles, why each of them matter, and how we can apply them to athletics.

1. Eyes on Target

"Where your eyes go, your body follows."

This is a simple truth that has a massive impact on athletic performance. For athletes, maintaining focus on a fixed point can mean the difference between perfect posture and poor alignment.

In the weight room, this principle is crucial during squats or deadlifts. Often, beginners instinctively look up or down, which throws off their balance and rounds their back. Instead, we train them to pick a single target straight ahead, locking their gaze from start to finish. This consistency helps keep the spine neutral and prevents dangerous postural deviations.

Outside the gym, this absolute applies brilliantly to sprints and hurdles. Fixing the eyes on a forward target maintains an athlete’s alignment, ensures their head doesn’t dip, and promotes efficient, upright running posture. I’ve found this especially useful with younger sprinters who tend to look at their feet during acceleration phases and let their head drop after hurdle clearance. A simple cue like “Eyes!” quickly snaps their posture into place.

Injury prevention is another bonus. Poor eye alignment often leads to rounded shoulders, a common issue among athletes who often sit for long periods at school. By teaching “eyes on target,” we help them avoid long-term postural problems like shoulder impingements.

2. Teach Athletes About Athletic and Jump Stances

Every movement in sport begins with one of two foundational stances: jump stance (feet directly under hips) or athletic stance (feet shoulder-width apart). This principle is about knowing when to use each stance and how to transition between them.

For example, a box jump is a great example of an athlete transitioning between the two stances. Athletes start in a jump stance with their feet directly under their hips to generate maximum vertical force, then transition to an athletic stance during the landing for stability and balance. Teaching these stances ensures that force is transferred efficiently and balance is maintained.

On the track, the jump stance dominates in explosive starts, such as block starts or vertical jumps, where the focus is on generating maximal power. In contrast, the athletic stance provides stability, ideal for throwers during the discus or shot put release, or horizontal jumpers as they land and absorb the impact.

Stance impacts force production and stability. For example, teaching proper foot positioning can immediately improve an athlete's vertical jump height or enhance their stability in rotational movements. In my experience, this distinction is a useful cue for me as a coach to look at the foot placement during an athlete’s movement and think about “are they in a position to maximise force production or are they in a position to maximise stability?” and “what do I want them to prioritising in that movement?”

The athletic stance generally generates less force compared to the jump stance because of differences in body mechanics, muscle activation, and joint positioning:

Centre of Mass Position

• In the athletic stance, the centre of mass is lower and the knees are more bent to maintain balance and readiness for multi-directional movement. This positioning favours stability and reactivity but sacrifices the ability to produce maximal vertical or horizontal force.

• In the jump stance, the centre of mass is slightly higher, allowing the muscles (particularly in the lower body) to optimise their stretch-shortening cycle for force production, particularly for vertical or explosive movement.

Muscle Engagement

• The athletic stance often requires isometric activation of muscles to maintain a stable, low position, which is ideal for quick adjustments or reactions. However, this limits the muscles' ability to transition into a powerful concentric contraction, reducing force output.

• The jump stance allows the lower body muscles (e.g., glutes, quads, calves) to engage dynamically, particularly in a way that preloads the elastic components of the muscles and tendons. This preload enhances the force generated during a jump.

Joint Angles

• The joint angles in the athletic stance (hips, knees, and ankles) are typically more acute, favouring control over mobility. These angles reduce the leverage needed for maximal force production.

• In the jump stance, the joint angles are more extended, allowing the muscles and tendons to operate closer to their optimal length-tension relationship for generating force.

Ground Reaction Forces

• The athletic stance is designed to absorb and distribute forces evenly for stability, rather than concentrate ground reaction forces for propulsion.

• In the jump stance, the body is positioned to channel maximal ground reaction forces upward or outward, depending on the type of jump.

However, you should remember that the athletic stance allows for faster force production because it prioritises reaction speed and stability, making it ideal for movements requiring quick transitions. But when it comes tor movements that demand maximal force output (e.g., jumping, lifting, sprinting in straight lines), the jump stance is more effective.

As an aside, my key takeaway is that teaching your athletes these two different types of stance makes cueing so much easier. Rather than awkwardly having to explain the stance and foot placement that you trying to achieve, being able to simply say to my athletes “Athletic Stance” and seeing the athletes instantly find the right position is incredibly satisfying. I strongly recommend this for all coaches - it will make your athletes’ and your own life much easier.

3. Be Tall

Posture is everything. “Be tall” isn’t just about standing up straight; it’s about maintaining optimal alignment for strength, efficiency, and injury prevention.

In sprinting, being tall is key to maintaining top speed. After the drive phase, athletes who "run tall" minimise wasted energy and achieve smoother, more efficient strides. On the other hand, leaning forward excessively or slouching robs athletes of speed and increases strain on the lower back.

In the weight room, this principle translates to maintaining a neutral spine and stacked posture, particularly in lifts like squats or deadlifts. I often use the “wall test” to help athletes find their tall position. Standing with their back against the wall, they should feel just enough space for their hand to slide behind their lower back – no more, no less.

Beyond mechanics, this principle has psychological effects too. Athletes who stand tall exude confidence, and this can influence how they’re perceived in sports like high jump, gymnastics, or even on the start line of a sprint.

4. Spread the Chest (Lock in the Lower Back)

This absolute is a game-changer for core strength and spinal stability. It teaches athletes how to engage their upper back and lock their lower back into a safe position for lifting or performing powerful movements.

In lifting, the cue “spread the chest” encourages athletes to engage their lats, pull their shoulder blades down and back, and maintain a slight anterior pelvic tilt. This position not only improves posture but also protects the spine from injury. It’s especially critical during heavy lifts like deadlifts, cleans, or squats.

In track and field, this principle applies to all events, but epescially those like javelin or discus, where rotational forces demand a stable core and strong spinal alignment. Without proper posture, athletes risk losing power and control—or worse, sustaining back injuries.

A great way to teach this is through partner drills. Pair athletes up and have them gently push each other’s shoulders while maintaining the “spread chest” posture. If the posture collapses under light pressure, they’ll instantly understand the importance of locking it in.

5. Align the Toes

Toes are the foundation of movement. Proper toe alignment impacts everything from force production to balance and injury prevention.

In the weight room, toe alignment ensures even force distribution during lifts. In squats, toes should point slightly outward (around five degrees) to accommodate natural hip rotation. Too much outward rotation, however, weakens the knees and reduces the lift’s effectiveness.

On the track, proper toe alignment is critical during acceleration phases and for exercises like bounding or high knees. Misaligned toes can lead to poor running mechanics and even long-term injuries like shin splints or knee pain.

A practical drill involves placing tape lines on the floor and having athletes align their toes perfectly along the line during squats or sprint starts. This visual aid reinforces good habits.

6. Align the Knees (Knees Over Toes)

Knee alignment is one of the most critical factors in preventing injuries. Keeping the knees aligned over the toes reduces strain on the joints and ensures that athletes move efficiently and safely.

In the weight room, I teach this principle during squats and lunges. Athletes often struggle with their knees caving inward or shooting too far forward. Using cues like “knees out” or “hips back” helps them adjust. A great teaching tool is the ruler test: place a ruler from the knee to the toe and check alignment – any deviation means they need to adjust their position.

On the track, this principle applies to plyometric drills or agility work. Improper knee alignment during landings increases the risk of ACL injuries, particularly in young female athletes who are more susceptible to these injuries. By consistently coaching “knees over toes,” we not only improve performance but also safeguard against injury.

Putting It All Together

What I love most about the Six Absolutes is their simplicity. They provide a universal language that athletes and coaches can use across sports and disciplines. Whether we’re in the gym, on the track, or practising throws, these principles ensure consistency and excellence in technique.

I challenge you to start implementing these absolutes in your next training session. Notice how small adjustments—like aligning toes or fixing the eyes—create massive improvements. Over time, these principles will become second nature to your athletes, setting them up for long-term success.

Cheers!