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Squat jumps with bands 3 x7 with blue bands from floor to shoulder.

Was doing 1 step starts but not stepping out to see how far I can land as that makes me extend k ee angle but creating the awareness of me being airborne and keeping my knees bent through out and landing on the floor with my back leg cushioning my fall. Tricky to do while having curs of k ees forward and knees bent and explode out as far as I can.

Broad jumps with a more flatter angle as I am jumping in the kitchen where there is this flat arch in the middle which I have to jump more lower angle, hopefully it will help, I'm reaching max 2.4m with plates and 2.2m without weights before I started the plates.

Gave some detail in my journal of how I think I got it.

But the pain occurs when I rotate my shoulder internally, meaning stick elbows to the side causes pain as there is slight interior rotation but facing the hand down, such as pulling my trousers up causes pain and then with my hand in that position elbow pointing up and hands down at the side if I push my hands towards the back major pain in the front delts and also I get pain in the rear delts.

I did the hawkings kennedy test, which showed this impingement.

Currently doing the band work where arms at side and elbows bent and hands facing front at chest height and bands at the side and I stretch the bands side to side motion.

Below is a video of the ones I was referring to the one handed ones, the two handed one they do where they bring the hand towards the waist causes pain.

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

But also rotating shoulders externally with same position as i mentioned when pulling trousers up instead facing the hand in front grab rubber band and pull hand upward rotating shoulders externally.

Anyone got any other tips to help

Update:

Injury: Possibly a sprain.

Yesterday I went to my sisters to fix her door, one screw was stubborn now matter how hard I press the driver into the screw. But managed to pry it out with a hammer and fixed it. That night I had this pain in my shoulder, which has become a lot more painful as expected over time and is constant pain now.

The pain is:
   - when you lift your elbow out to the side and your hands pointing down, elbow is at 90 degrees, upper arm parallel to ground and the forearm perpendicular to the ground facing down and palm facing back. When you slightly push the hand, lower arm towards the back (pushing in the direction the palm is facing) very sore in the front delts 7-8/10, this is with slight pushing.

So its painful to internally rotate the shoulders from the hands pointing down and rotating towards the back. So there is pain pulling my trousers up with that arm.

Supposed to run yesterday, too slippery to get an effective run and now I have to let my shoulder recover.

possibly an impingement

This interview is so funny and interesting, loved every bit of.

<a href="http://www.youtube.com/watch?v=P-A4vEwlI2A" target="_blank">http://www.youtube.com/watch?v=P-A4vEwlI2A</a>

Also something to mention about the runs on the video above, that was my fastest run so far, all other starts I have shown on video, this is by far the fastest.

My previous speed of up to 5m was around 5 m/s and my speed in the latest video upto 5m was 5.34 m/s.

Now if I was to elongate the first 3 steps and at the same time driving back then running fast after, will be interesting to see what time I get, i'm guessing it will be slower as first 5-10m is distance to get up to speed and will take time to get up to speed but may be faster after 10m.

First I will need to practice to get it right as right it's cues so it's a mental game at the start.

I caught the fight next day.

It was smart play by Roy, hit, move and grab to get out of dodge of tyson power.

You could see tyson all ready to knock him out especially with the head movement and just tracking his prey. But Alot of grabbing made it boring.

Damn this guy is a big dude.

<a href="http://www.youtube.com/watch?v=k8VystAZt7U" target="_blank">http://www.youtube.com/watch?v=k8VystAZt7U</a>

Date: 20/11/2020
Soreness: some slight shins, knees and mid back

Condition: In home workout

Warm up
   general warm up

Workout
   resistance band ME svj's
      - 3 x 5
      - Note: Just something curious is that the distance from the top of my head to the ceiling is 27-28 inches and I can get my head about 3 1/2 inches away from touch the ceiling which would mean my SVJ is 23.5 to 24.5 but based on my hang time, its 16 inches, but I was calculating it once I am off the ground. Maybe I should calculate once my heels come off the floor upto when my feet make contact with the ground. Also I found out that before I used to do a tiny jump and then squat down and jump and I don't swing my arms back I just keep them in front bent when pushing down to the ground then jumping up and lifting my arms up.

   Plate Broad Jumps holding 1.25kg plates in each hand
      - 2 x 5 followed by bw - there was some calculation error so I used measure tape and the best distance I did with the weights was 2.47m averaging at 2.4m and without weights the best I did was 2.36m averaging at 2.24m.

   Resistance band and ankle weight broad jumps - it was too messy hard to find something to anchor the band too with it being dragged along the floor when I jump. Did it on the hard kitchen floor barefoot and then did on small area on the carpet. sucked.

    ab rollout - an idea I had was that since it was easy on my knees but standing puts way too much pressure on my lower back, I did resistance band resisted roll outs.

Cool down
   stretch

Comment
Workout sucks at home. I also had time to edit the video of my sprint starts behind my house, alleyway, and you can see below:

My take:
First video there was a lot of slipping and second I ran straight after looking at the video, which was better less slipping and third was no slipping but more like a fatigued run no effort.

I see that I am not cutting my strides short, my problem is that I am too scared of extending my stride that I may strike the ground down rather than back as I would need to be mid air and push my feet back. but will experiment as when doing sprint starts to 1 step, If you look at where I start from the end of the pink slab, I land on the 3rd half way. Also my second step in the run is not extended at all it's just running as I am focusing too much on hitting ground back that I am not able to get much air time.

Due to lock-down and gyms closed, not getting much strength work, so only been doing explosive workout.

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