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To me, my best warm up was playing some aggressive defense. Sure, go through some dynamic warmup, if you do static stretches don't do them for longer than 20 seconds each, at best. In fact, I would static stretch only my hip flexor and maybe quads.

Then I would pick up a team mate and play some one on one for 2-3 minutes, playing aggressive defense on each other. That's been a great way to warm-up well for me.

For a few reasons - it's hard to reverse the movement that quickly when you're heavier. The amount of tension you get in the connective tissues when doing that is too much and the CNS is more likely to shut you down.

Furthermore, heavier people have a tendency to be "strength dominant" - so they need more time on the ground to produce and apply that strength - a 1-2 plant where the first leg gets loaded more and the 2nd leg is more for "blocking"/changing directions from forward to upward is more suited for that purpose.

The "hop" plant is better for the more reactive, lighter individual that doesn't have these issues. He wants to take advantage of his "bounciness", aka his connective tissues' stored elastic energy. And that's done the best with a quicker amortization phase, which is what a hop plant allows to happen.

It looks so weird... won't your quad tire like crazy doing that? Won't you "not achieve" hip extension doing that? It's crazy how much endurance any guy has in his quads vs. me.

Whenever I bike, and I stay straight up on my feet, I lock my knees. It's so easy to stay like that. A friend of mine's always says that it annoys him to see me do that and that I should stay with my knees unlocked, having my quads do the work. But that's crazy talk, it's completely unnatural to me.

Thanks. I'll take a bottle a day from now on.

I'm asking both. "Studies" done by the companies that sell the product claim it increases testosterone mildly. But ignoring that marketing, it helps have very interesting dreams, so it improves sleep.

Primetimes are some sort of "straight leg" runs, throwing your legs straight in front of you and pulling yourself across the track.

I personally like the dynamic loaded hip dominant exercises like KB swings (assuming you do them right) because they're both dynamic but they also load you up quite a bit so you feel if you load your posterior chain or your quads. Sometimes it's harder to feel it with just your bodyweight.

Well, there has to be a solution. Maybe you can do strictly hip dominant work like very heavy kettlebell swings? They would pretty much target everything: power, strength (due to the constant time under tension), fitness, posterior chain activation, you name it, while also taking away focus from your knees and programming you to be more hip dominant. Sounds like the perfect idea.