These three rules are at the root of all athletic movements in all sports. They dictate efficient techniques. If a technique compromises one of these principles, then it should be discarded. The athletes at the top of their game demonstrate these three things at all times. If you want to know why the pros move better than the average Joes, read on.
 
Rule #1: Maximize Torque

You need to know exactly what torque is and how to manipulate it. Torque is how humans move due to the rotational nature of our joints. Torque is force applied to the arm of a rotating axis. The proper use of torque is how 'mysterious' techniques are developed. Our joints only rotate; we don't have sliding mechanisms like machines. If we want to move faster and stronger, we have to create more torque. It is possible for two athletes to have the same contractile strength within their muscle fibers, but one lifts more weight than the other due to a more efficient use of torque.
 
The formula for torque is t = r x F. A barbell placing a downward force (F) on your hands will cause torque (t) at your hips while doing a snatch, clean, deadlift, etc. If the barbell is not at the optimal distance (r) from the hips at all times, you will 'bleed torque'. THIS IS BAD. Your maxes will suck and your engine will be devastated. It doesn't matter how strong you are or how long you can go; if you are bleeding torque, you will lose to those athletes that don't.
 
Don't worry; this is not as mysterious as it sounds. Just follow the general guideline of keeping the external force (barbell) as close to your joints as possible at all times. Coaching cues will make more sense after you have taken the time to understand torque. When your coach insists that you keep the bar close to your hips on the second pull of the snatch, this is to maximize the torque of your hips.
 
There is always a constant battle between the torque your muscles create and the torque your environment places on you. It is your goal to minimize environmental torque through sound positioning of your core and limbs.
 
Rule #2: Optimize the Stretch Shortening Cycle (SSC) 

The SSC describes the human muscle's elastic nature. When a rubber band is pulled and released immediately, it shoots farther than when its pulled and held for a pause and then released. The muscle reacts the same way. For example, if we drop into a squat quickly and immediately bounce back up out of the bottom position, we will produce more concentric force than if we go to the bottom, pause, and then come back up a moment later. This is where the invention of The Pause Squat came from. The Pause Squat is a good tool for overloading the system simply because it is harder than a normal squat. The Pause Squat is not what you want to be doing in a competition.
 
In sports that do not have rules about tempo, basically any sport but Powerlifting, the SSC needs to be completed as swiftly as possible.

Time spent in each of the three phases of the SCC, eccentric, amortization, and concentric, must be minimized in order to maximize torque. The concentric phase is much stronger when it is immediately preceded by an isometric phase or eccentric phase. For example, to achieve a higher vertical jump, an athlete should take a step forward and immediately jump as soon as the foot makes contact with the ground. The athlete should not pause when the foot makes contact with the ground; this will cause the muscles to lose elastic energy and result in a weaker concentric phase and a lower vertical jump. This is why it is important to rebound off the ground when doing box jumps. Effective utilization of the SCC in every scenario—burpees, back squats, snatches, etc., is the secret to more reps and more weight. Always move fast through your reps. Do not slow grind through them. Tap and go everything.
 
Rule #3: Use Your Core. 

The contraction of the core (all muscles within your torso) must always precede any movement of the legs and arms. Power comes from the core and then resonates to the extremities. Therefore, it is vital that you know how to prepare your core for any and every movement you will be doing in training and in your sport.
 
This means you must know whether your core should be neutral, hollow, or arched, and what angle the spine must be in relation to the environment. Some general guidelines to remember:

a) Nearly all barbell movements will require a rigid neutral spine through the entire movement. For example, at no time during a Snatch do you want the spine to flex/hollow.

b) Many gymnastic movements will require you to alternate continuously from hollow to arched. This is kipping. Pull-ups, muscle-ups, and handstand push-ups can all be kipped.
 
Once the spine is in the right shape, and at the right angle, it must remain rigid until the limbs have completed their job. Your spine needs be rigid during the peak moment of torque. The limbs can't do their job if your spine is a wet noodle.

You need to know the Valsalva maneuver. This is technique involves blowing acutely against a closed airway, which will increase chest and abdominal pressure. This will dramatically increase the stability of your core. You need to know how to use the maneuver in different scenarios. For example, while doing multiple repetitions in a metabolic conditioner, you need to use an abbreviated version of the Valsalva maneuver you would use during a one rep max attempt.
 
That’s the short list of mechanics you need to master be the best athlete you can be. If you want to move efficiently and squeeze every ounce of performance out of your body, make sure you understand torque, the stretch shortening cycle, and core mechanics. Every small improvement in these areas will go a long way to reaching your athletic goals.