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):
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)
edit: But you say to focus on toes up even in sprinting drills. Sprinting will still naturally be more mid-forefoot foot strike though right compared to bounding?
ya definitely. you have toes up in both but the different is where the foot makes contact in regards to your hips/center of gravity.
practicing toes up for sprinting also has some other benefits:
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:
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.
^^^thanks adarq! so would you not squat at all on day 6 and just do glute work and TKEs, or some other squat scheme that day?
sorry been meaning to reply. ya I would squat. glad to see you filled it in with the 3x5. After that session you have one day rest, then you squat again.. so on that day 6, you may want to keep it light, maybe focus a little more on speed out of the hole but obviously still very controlled. The frequency alone is a big benefit, no need to hit some 5-6RM's on day 6. I like how you adjusted day 6 in the actual session. Seems more reasonable.
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
run: - 3.5 mi - fast and slow.. - definitely feel that today I a glycogen depleted, but interestingly still ran pretty hard.. it was tough to maintain my 'fast pace' like I normally can, especially after I almost wrecked myself on a rock - going 'fast', landed on a decent size rock with my left foot.. ankle completely rolled and dorsiflexed, but luckily I was so loose/relaxed and my ankles have always been fairly strong, so I think i'm good.. when I hit a pitch dark strip of sidewalk I sometimes reduce my pace and stay on guard for possible branches/rocks, but tonight I didn't.. just kept pushing the pace and bam. ran a bit slower after that almost-incident, but that was the last 1/3rd anyway. - feel something slightly with my left ankle but should be fine - form: really nice form when I was pushing the pace, probably had alot more forefoot strikes than normal, and a really nice cycling of the legs.
jump rope: - 10 x 300 - a mix of fast and moderate
Food
- 2 x half lb bison burgers with bleu cheese - salt n vinegar chips - chocolate soy milk - kefir
Session: Stretching
feel pretty wrecked tonight. also my stomach has shrunk, can't handle 2 burgers like I used too.. stomach is stuffed beyond belief. ;f
How on earth are you sustaining your BW with so little food and so much exercise? Should be low-mid 150s, not high 160s. Are the portion quantities insane? Like, yogurt = 500g or something?
i know right, it's almost as if I violate physics.
my chobani's are 120 kcal.. I eat a few other brands (oikos, publix brand, and plenti), can't imagine they are much different.
I'm getting visibly leaner.. my best guess is that i'm just retaining lots of water. The visible changes are promising, but I do agree I should probably be closer to 160 by now (or less). I had a few days where I cheat a bit, shouldn't have done that. These long-run days are going to get my weight down. Diet has been pretty clean lately so just need to stay consistent. I'd love to be ~160 by Nov 26, but I still need to carb load so that probably won't happen! I run a 5k that morning.
pc!
Do you know how many calories you're taking in a day roughly?
nah I havn't been calculating anything, just going by feel/day2day slight modifications. As long as I see progress, I can avoid the minutia. If for some reason I know i'm "doing everything right" and it's not working, thus obviously i'm not doing something right, i'd def consider calculating caloric intake and expenditure (each training session/daily etc).
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And if you platue do you plan on reverse dieting at all?
never did an official 'reverse diet' so not sure about that.. by plateau you mean, physique-wise? I just need to acknowledge performance/training issues when on a caloric deficit, ie, not letting it get to me. I've always been pretty good about that. So I really shouldn't plateau until I hit my "goal" body composition. For me, a very natural bodyweight/fat % for me when eating clean and getting in daily conditioning is around ~155 lb. @ ~8% body fat.
How on earth are you sustaining your BW with so little food and so much exercise? Should be low-mid 150s, not high 160s. Are the portion quantities insane? Like, yogurt = 500g or something?
i know right, it's almost as if I violate physics.
my chobani's are 120 kcal.. I eat a few other brands (oikos, publix brand, and plenti), can't imagine they are much different.
I'm getting visibly leaner.. my best guess is that i'm just retaining lots of water. The visible changes are promising, but I do agree I should probably be closer to 160 by now (or less). I had a few days where I cheat a bit, shouldn't have done that. These long-run days are going to get my weight down. Diet has been pretty clean lately so just need to stay consistent. I'd love to be ~160 by Nov 26, but I still need to carb load so that probably won't happen! I run a 5k that morning.
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