Vertical Oscillation
Vertical Oscillation. Why it’s important.
Vertical oscillation (VO) is how much your body’s center of mass moves up and down while running. Proper VO allows enough room for your feet to pass beneath you and prepares you for your next stride. By managing VO, you can maintain a lower heart rate at a given pace, delay fatigue, and keep a steady pace on longer runs. This means more energy is directed to forward movement, helping you run more efficiently and comfortably.
In running, some vertical movement is normal and necessary, but excessive bounce is generally linked with poor running economy, meaning you use more oxygen and energy at the same pace. Recent reviews report that lower vertical displacement is moderately associated with better running economy.
It also matters because it can hint at how you’re producing force. If your stride is overstriding, your cadence is low for the pace, or you are losing stiffness through the ankle-leg system, you may bounce more than needed. That does not prove your form is “wrong,” but it can be a useful clue when viewed alongside cadence, stride length, and ground contact time. Garmin defines it as the vertical motion of your torso during running, and many coaches use it as one piece of the form picture rather than a standalone score.
Running Drills
Your analysis report will give you an indication of what an elite athlete would achieve if they ran at your analysis speed.
Vertical Oscillation (VO) matters because it offers insight into your running economy and form. High VO is often tied to overstriding, stiff ankles, poor hip stability, or running with too low a cadence. It can also raise impact forces, which may lead to shin splints, knee pain, or Achilles issues—not because VO directly causes injury, but because it can indicate poor loading.
Improving VO isn’t about running flat. It’s about better mechanics: slightly raising cadence, landing closer under your hips, keeping a tall posture with a slight forward lean, and building calves, glutes, and core strength. A more controlled VO feels smoother and more efficient—yielding greater speed for the same effort.
3 drills to lower vertical oscillation (less “bounce”)
1/ Cadence fast-feet (metronome)
- Run easy for 30–60s at +5–8% your normal cadence.
- Cue: “Quick steps, hips level, quiet feet.”
2/ Wall-lean marching → running
- Lean into a wall (body straight, slight ankle lean), march with knee drive, then progress to quick switches.
- Cue: “Push the ground back, don’t pop up.”
- 2–3 sets of 20–30s.
3/ Downhill “quiet running” (very gentle)
- On a mild downhill, run easy and focus on soft, quiet contacts and landing under you.
- 4–6 x 20–30s with easy recovery.
3 drills to increase vertical oscillation (more pop/spring)
1/ Pogos (ankle hops)
- Small, stiff hops, minimal knee bend.
- 3 x 15–25s. Cue: “Bounce straight up like a spring.”
2/ A-skips
- Skip forward with knee-up + ankle snap.
- 2–4 x 20–30m. Cue: “Tall, rhythmic pop.”
3/ High-knee runs (high knees)
- Short bursts emphasizing lift and posture.
- 4–6 x 10–15s. Cue: “Drive up, fast arms.”
Strength and Conditioning Exercises
Pogo Jumps
1
Pogo Jumps, also known as Ankle hops, help reduce your GCT and overstriding by teaching your body to land under your centre of mass.
To execute Pogo Hops, stand upright (not rigid) with your feet hip-width apart with your hands resting by your side. (You can place your hand on your hips)
2
Now flex from your ankles (mostly), knees and hips (slightly), then load the balls of both feet.
3
Now push upwards as powerfully as you can, keeping your back straight. When you land, repeat as quickly as possible, keeping jumps quick and springy. You will self-modulate your height and speed.
Gradual progression is key; start with lighter, softer pogo jumps and slowly increase the height to build strength.
Increase duration and intensity from 10 seconds to a maximum of 1 minute.
2-4 sets, 3 sessions per week.
Focus on quality, stiffness, and control, not long duration.
Seated Calf Raises Unweighted
1
Find a chair or bench to sit on, then place the soles of both feet on something elevated so you can lower your heels. Your lower leg should be at 90% to your upper leg (thigh).
As you can see, we utilised two weights for this purpose. Place your hands on your thighs
2
Keep your back straight and raise your heels by engaging your calf muscles. Hold for 5 seconds, then lower.
Perform 4 sessions a week, with 4 sets per session of 10 repetitions.
Once you have mastered this, you can move on to weighted seated calf raises.
Seated Calf Raises Weighted
1
Set yourself in the same position as the unweighted position. Choose your weight; if you’re not sure, start with a light one.
Take hold of them and place them carefully on your knee, directly above your heels.
2
Keep your back straight and raise your heels by engaging your calf muscles. Hold for 5 seconds, then lower.
Perform 4 sessions a week, with 4 sets per session of 10 repetitions.
As you master this, you can increase your weight and reps.
Bulgarian Split Squats Unweighted
Running is a single-leg activity. Bulgarian Split squats strengthen your glutes, quads, and hip control, helping you stay stable over the stance leg rather than bouncing upward and swaying side to side. A simple starting point is 2 to 3 sets of 6 to 10 reps per leg, using only your body weight.
1
Stand a couple of feet in front of a bench or sturdy chair. Put one foot behind you on the bench. Keep the other foot far enough forward that when you lower down, your knee stays roughly over your foot instead of being forced way past your toes.
Brace your core and keep your chest up (slight lean forward). Most of your weight should stay in the front leg.
2
Lower yourself by bending the front knee and letting the back knee move toward the floor. Go down under control until your thigh is parallel to the ground, or as low as you can without losing balance or form. Keep your knee tracking along the line of your foot
Push through the heel and midfoot of the front foot to stand back up, move slowly (no bounce at the bottom) and stay in balance. This is one rep.
RUNRIGHT-3D Explainers
Micrometrics
- EGround Contact Time
- EOverstride
- EVertical Stiffness
- EVertical Oscillation
- ECadence
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