Adarq.org

ya I miss this thread. bump.

(no PR, just bump)

niiice MEBM! you plan to hit those 20 reppers every squat session? if so, legs should explode.

welcome back man.

Can someone link me to the research showing why keeping your feet dorsiflexed was better for plyos? I forgot the reasons.

i'll try to find some stuff later, watching this republican debate :f

it's taught in most training manuals as a technique to lock the ankle, pre-stretch the gastrocs, and shorten ground contact times. I'll see if I can find some actual research on it a bit later.

however, here's an interesting study which says dorsiflexing for depth jumps is insignificant (I only read the abstract):

http://journals.lww.com/nsca-jscr/Abstract/publishahead/THE_EFFECT_OF_ANKLE_JOINT_CONTACT_ANGLE_AND_GROUND.96930.aspx

the most important cue usually seems to be: "get off the ground as fast possible".. I always liked that cue but in combination with some kind of external stimuli which makes you also want to get as high as possible (vertec, hurdle with a rope, etc)

pc!

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

He uses a semi-western backhand grip.



I actually like this grip alot.. plan on experimenting with it more tomorrow.

Quote from: Merrick on November 10, 2015, 12:32:11 am

Hey Andrew,

I have a question if you don't mind 

How would you go about fixing bad dorsi -> plantar flexion in single leg bounding? 

Basically, I tend to just land on my forefoot/toes instead of keeping dorsi flexion mid air as I cycle the leg and doing a proper heel to toe roll.

Is it just a matter of practicing it + dorsi flexion strengthening exercises?

not andrew, and not an expert, but my n=1 is that the way to fix the footstrike in SL bounding is just to reach farther in front. if your lead foot is far enough ahead, you have to land on your heel. that plus building up intensity over time.

ya agreed, reaching out in front helps (it's a good cue). you just don't want to land too far out in front. This alone could perhaps fix Merrick's issues.



surprisingly there aren't any good single leg bound progression videos on youtube?

I used to teach them using hurdles (with break-away ropes on top for safety) and by just slowing them down. We would gradually increase the distance between hurdles to work on power. Eventually we would move away from hurdles and do traditional bounds. We taught 'toes up' on all sprinting & plyo/reactive drills.

Merrick, here's an example of how I taught SL bounding, check out Eddie in this video:

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

That drill forces people into a reasonable form, very quickly. Most people don't have hurdles though so..

If you're having problems landing on the heel, you need to 'slow everything down' and focus on cycling the recovery leg. I'd start with sub-maximal exaggerated jogging, single & alternate leg bounds first.

For the exaggerated jogging, all you want to do here is start off jogging a few steps then fully cycling each leg for several more steps. Think "toes up" the entire time. Torso completely vertical (but not at all leaning back). So those 3 components: fully cycling legs with toes-up the entire time & torso vertical.

Initially for bounds, don't worry about maximum distance per bound. Instead you want to worry about just extending your hip at take off, then cycling that leg underneath your butt. Simply imagine there are small hurdles you need to jump over. Start off with some "imaginary 12 inch hurdles", ie, small circles. Just this thought process alone should get you cycling your leg properly.

You want to dorsiflex as your foot cycles under your butt, think about pulling your heel to your butt directly underneath you. At this point you should already have your ankle dorsiflexed (locked).

Your torso should be fairly vertical. The more you lean forward, the more you'll want to land on mid/fore foot.

You could also use some kind of markers (cones, off to the side, not in the jumping path) to add in a visual cue for the distance per bound; ie 3 feet between cones, 4 ft, 5 ft, 6 ft etc.. 5-8 cones will do. Using something like this, you can easily measure where your form is breaking down (beyond just not landing on your heel) or eventually changes in power.

Are you thinking about keeping your "toes up" aka "ankle locked" on all of your reactive/sprint drills? If not, you should be.

hope that helps, sorry don't have many vids on it.

pc!

WEIGHT: ???
SORENESS: glutes, hams, quads a little
ACHES/INJURIES: none
MENTAL STATE: good

- throws and drills with final phenom x an hour-plus
met up, threw around, did a marking drill. i am rusty, especially with respect to throwing fakes, which i was never that great at to begin with. still had a good time, much more fun than jumping rope!

DIET
breakfast: smoothie, cup of coffee
lunch: meat loaf, roasted squash and roasted potatoes, cup of milk
dinner: pork tacos, bean salad
other: two glasses wine

SLEEP
6 hours

dope!#!@