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<a href="http://www.youtube.com/watch?v=NVD5KNCsAgk" target="_blank">http://www.youtube.com/watch?v=NVD5KNCsAgk</a>
https://www.youtube.com/watch?v=NVD5KNCsAgk

<a href="http://www.youtube.com/watch?v=7GEukQ7d0o4" target="_blank">http://www.youtube.com/watch?v=7GEukQ7d0o4</a>

the slow motion... the long final step, and the left leg Heel toe drive....

it look like he is not going to get high... but he is....

only at 5 10 too.

I am running with my kids at 6 yrs old. Training for various event.  From 500m, 1km, 1.5km, 2 to 3km  etc.

We can jog for 30 min non stop no problem.  But for shorter distance, she is unable to adjust or increase her speed.

Now obviously jogging is for longer distance is different than shorter distance.  To increase speed, many coach online had asked me to make my girl run short distance burst. 
So we did like 100m x 10 for one day, 200m x 8 on the other day, and 400m x 5  recently.

Now my question is running form.  I personally is no coach and never took any running course. 

The last thing i Wanted to do is to mess up my girl running form.  (Some coach had suggested me to send her to track school to avoid getting into bad form which is much harder to fix at older age)     However, I do not want to take this away from our family Activity Time.  So I googled and research online.

Many if not all of the Youtube stuff I see is for long distance.  About running efficient, no excessive arm swing, no vertical movement. and take 180 steps (ground contact ) per min.  instead of over stride.

As for short distance, they talk about big strong arm swing, and minimize vertical movement also.

However when i run with my girl, I try to tell her to do bigger steps,  instead of running like a ninja who have fast mini steps (which she got use to during long jog).
I tell her to push off from the rear leg, to get more distance per step. yet not to extend the front foot too far.   I keep telling her to have this sort of bouncy running long step style.
Because i recall seeing 10km runner in the front pack all running like reindeer with a bouncy feeling.  I saw it with my own eyes.

This sort of contradict what i read on line about minimize vertical movement.   So I don't know... and here I am.. asking this.

Btw... my girl has been stuck at her speed/time now...
when i Hold her hands to run, she can easily run much faster (with out me really PULLING her fwd, is more like.. leading her fwd).  But without holding hands... she is struggling to keep up with me  (with me being a pacer).

I don think there is much Dad in here... but i do hope to get some feed back on where i should go from here.

I am sure this is nothing New... I was at the pool last week with my kid without my swimming goggle, so i could not really swim..

what i did is doing half squat plyometric in water.
Single leg bounding with triple extension  like running in the pool.
I find it a bit hard to activate my glute going fwd... so i try going backward...

I could not really feel the effect the next day... (may be i did not do enough of it...)   it is kind of weird and probably annoy other swimmer at the pool.

Now i know it would be nearly in possible to train the loading/down phase of the jump while in water.
but the triple extension seem to make sense. 

I even try to do some tuck jump also.

after i got home.. i google a bit..
a crazy one :
<a href="http://www.youtube.com/watch?v=k3NaMusQ170" target="_blank">http://www.youtube.com/watch?v=k3NaMusQ170</a>
a more settle one:
<a href="http://www.youtube.com/watch?v=8FpZTJEY1bU" target="_blank">http://www.youtube.com/watch?v=8FpZTJEY1bU</a>

and some obvious written article:
http://www.livestrong.com/article/214580-swimming-pool-workouts-that-can-help-you-jump-higher/

and good old jack woordrup:
http://www.verticaljumping.com/pool_plyometrics.html


what do u guys think...?
it will be alot of hazzle for me to go to the pool often that is for sure..
but my kneed joint... is not going to get better ....if i continue to jump as hard as I am.. ( consider i rested 1 month.. and the knee pain... is still there.  slightly)

Cross posted from my Journal. Recently I had notice does not matter in my Jump Training or my Squat training, days after, Only my quad is sore.

(The only time my Glute or Hamgstring is tire is when i do  Sprint HIIT style. And i had not done HIIT for 3 weeks at least)

May be... I am not using my Glute to max potential during my Jump and or Squat??

Now, I know there is exercise that target the glute area.  And I had read that even doing body weight squat with focus on glute flexing can teach your body to use the glute.  (and also those body weight single leg Hip Thurst too)

but what about JUMP?

Would it be a good idea to preform some RIM jump with Glute isolation?  I mean.. I had done board jump, depth jump and many many version of jump before, but i am Guessing  I had not really use my glute to full potential...

I seem to get my best jump when i go down know with big knee band (probably because I am using my quad again), may be i should just try to WAKE up my glute...

what do you guys thinks? 

Author said... U wont have a chance to get stiff if u squat dsily.....

While you should not be failing on these backoff sets (grinding the reps out really slow counts as failing)

 

I like that idea

http://breakingmuscle.com/strength-conditioning/everyday-squatting-for-the-everyday-athlete

One of my baller friends who have a uncle working in USA with D-league, told him EVERY one.. is eating this..

http://www.amazon.com/dp/B00HNT00V0/ref=sxr_rr_xsim1_s_it?pf_rd_t=301&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=2286650982&pf_rd_i=GNC+Amp&pf_rd_r=1M06186YC8JFFEYDX8RV&pf_rd_s=desktop-rhs-carousels&ie=UTF8&qid=1464169937&sr=1

GNC Pro Performance some daily formula and healthy program...

(I know about training program, i never know about Supplement program... )
 
He told me it is like a programme...with different combination....and it make a big different for him..

i wonder if any one have experience this.
sound like magic...

Dear fellow vert trainers,

I would like some advice in scheduling/planing ... As i plan to do the following weekly.

- 2 x jump to rim x20 1hr (lunch or morning but prefer lunch as my cns sucks at 8am)
- 2 x olift toward 5x5 squat 45min (morning only)
- 2 x hiit 100m x10 1hr (morning or lunch, prefer morning)
- 2 x upper body circuit 45min (lunch only)

Per week.
2 time slot avaliable per day. Morning and lunch.
If u were me, how would you spread them out to avoid overtrain and be effective?

I have decided to quite my basketball team and fully focus in trying to dunk on 10'.

I mean, at 168lbs... I don know when will be the next time i am as lean as now... May be when i am 70 yrs old and weak?

I need to eat drink sleep vertical with 100 percent focus!

Ur suggestion will he greatly appreciated.

Sun - 10-11am olift to squat is here with my girl singing class
Mon -
Tue -
Wed -
Thu -
Fri -
Sat -