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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 28, 2016, 03:26:50 am »
Well, you can do stationary knee-to-chest tuck jumps, see how difficult they feel for you/how fast and fluid you can do them?
http://www.youtube.com/watch?v=URKY0QXuO38
That should be a premium when you broad jump. I think I personally am pretty (somewhat) good at them when I broad jump (check out my knee pull to chest after the take off):
http://www.youtube.com/watch?v=ASM8WfH_8-k
Also, check out how much I stretch out during the take off. I'm not saying I have perfect form (Toddday can chime in and critique it, since I don't have a long broad jump anyway) - but I imagine if you could replicate that more, you would get further. In your case it seems like you're using 50% of what you got (assuming you want a ME broad jump). If not, if you were doing them submaximally, then fine, but at least stick the landings, don't collapse when you land - you'll get a great training effect from that alone - knowing how to take in that eccentric force of the landing (kinda like in a forwards depth drop).
Also, these might be nice:
http://www.youtube.com/watch?v=Zim4W1ij9g0
Andrew surely has a video of tuck jumps himself, but I couldn't find it.
And one more thing:
Try to do this thing:
http://www.youtube.com/watch?v=JAUwgrazCg4
To quote Kelly:
That should be a premium when you broad jump. I think I personally am pretty (somewhat) good at them when I broad jump (check out my knee pull to chest after the take off):
Also, check out how much I stretch out during the take off. I'm not saying I have perfect form (Toddday can chime in and critique it, since I don't have a long broad jump anyway) - but I imagine if you could replicate that more, you would get further. In your case it seems like you're using 50% of what you got (assuming you want a ME broad jump). If not, if you were doing them submaximally, then fine, but at least stick the landings, don't collapse when you land - you'll get a great training effect from that alone - knowing how to take in that eccentric force of the landing (kinda like in a forwards depth drop).
Also, these might be nice:
Andrew surely has a video of tuck jumps himself, but I couldn't find it.
And one more thing:
Try to do this thing:
To quote Kelly:
Quote
In contrast, strengthening the hip flexors can be advantageous for people in posterior tilt as strengthening them will put your pelvis at a position that is more advantageous to engage your glutes. See if you have sufficient strength in your hip flexors. Place one foot up on a box so that your thigh is up above parallel. Then raise the foot up and hold it for 20 seconds without bending your support leg or squirming around.
If this test is at all difficult you could probably benefit from stronger hip flexors. To strengthen them, simply incorporate that test for a couple of sets 3 days per week. Another exercise I've found very helpful for posterior tilt is something I call a "hip suck". Lie down on your back with your legs straight and touch the area where your upper thigh inserts into the hip. Next, without bending your knee, attempt to draw the hip into the socket of the hip joint. You should feel a deep feeling in the groin. Try to relax your thigh while doing this. Hold the position for 10 secs. Repeat for 10 contractions. You can also do this standing up just make sure you don't compensate by bending your plant leg and leaning sideways.