Adarq.org

fatigued jumps, thigh 'contusion' etc.. but i did hit a few really good ones man i was surprised....... thursday night, is going to be insane.. peaking for thursday, game over.


this jump is actually nasty high, considering im on the right side of the rim.. really got up sick on this jump:















325 pin 6:





365 pin 7, pause:

































sprited koz ball under my hand lol:

As far as transition into sprints, I think the sprint mechanics drills are probably the most effective. They're also a pretty good addition to any warmup. Usually on our harder days in track I end up feeling a bit tired in my hip flexors even after just the warmup with sprint mechanics.

ya man good point, those drills by themselves are good.. alot of track coaches have days where their athletes just spend a ton of time doing those drills, they definitely tax the hip flexors hardcore with all of that volume... but they don't lead to pulls because it's all nice & controlled..

Oh, and tuck jumps....

try doing those for a minute straight in the middle of a circuit and tell me your knees kept coming high... they didn't. Tuck jumps are beast.

yup, high rep MR halftucks are godly.. half tucks still get my hip flexors hard, full tucks just bug my back too much.

nice ballislife highlight vid, some good shit in here

i would put the hip flexors for sprinting along the same lines as the 'calfs' are in jumping.. industry dogma & p-chain nazis swear against hip flexor/calf training, but they are extremely important, no doubt about that.

the bike idea is good if you have the straps to pull up.

beyond that, some slow TUT-level hip flexor training can be beneficial, ie:
- 4 way hip (for flexion)
- all types of leg raises/knee up core training, getting really rugged on those exercises will result in some strong hip flexion


some ballistic stuff could be beneficial too:
- possibly finally finding a use for those ankle weights: controlled exercises such as rebounding tuck jumps (MR tuck/MR halftuck), sprint mechanics drills (a-skip/b-skip/whatever), controlled high knee sprinting.
- pool work

with the ankle weight stuff, i wouldn't do any actual sprinting which causes a significant amount of deceleration of the tibia (at the end of the recovery phase), with ankle weights on that would just be too much torque.

pc

guy at my gym today


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

vid removed??????

you must be joking right??

but if you want a good reaction time tester and training

IKARUGA

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

you must switch your shield color to the same color of energy bullets to absorb the energy. All the bullets are all over the screen, it's insanely crazy.

haha having to switch your shield color, looks pretty intense..

fun

<a href="http://www.youtube.com/watch?v=Yj8r4DoCeSc" target="_blank">http://www.youtube.com/watch?v=Yj8r4DoCeSc</a>

you've personally insulted me and my half squatting on the live chat, many times, there's probably no hope for you, you're already "ATG brainwashed" by "adam linkenauger" who actually half/quarter squatted his "455".. lmao

but let's stay on topic..

the entire performance industry is brainwashed and brainwashes everyone with bullshit info every single day.