Adarq.org

oh yeah i remember them. do they still have that ludicrously bouncy blond guy?

hype will be good for you. you're tall and athletic enough to have a shot with amp or AG but you'll get more seasoning and PT with hype. godspeed.

I didn't notice anyone like that.. But thanks, playing time is definitely a deciding factor here lol

nice distance on the backhands.

Thanks. Although I'm not sure how often I would be able to get them in-game, even though I have a far step out, I tend to swing my arm all the way through on these. With a loose force i could definitely get one of these, against a good straight -up mark? Probably not I would have to throw OI backhand which maxes out at like 65ish yards for me. Or sometimes I can get the fast inside step IO flick.

I have this problem, whenever I'm being forced straight up I tend to throw high release backhand hucks. Don't get me wrong the high-release backhand is my best throw but the hucks tend to hang up there.. I wanna get better at breaking marks so I can get fast low break side hucks.

5/3
Club tryout for the top mixed team in my area! Going well, 99% I will make this team. I have a combine in 19 days where my stats will be tested.

Rolled ankle just a little bit.. Had to sit the last 15 minutes.

Vids, there was a prob with it cutting off the end, reuploaded..

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

Do you think you have psoas weakness or poor hamstring flexibility? On my broad jumps my feet land way in front of my body, I almost fall backwards sometimes. I think it's because I did long jump in high school.

1.Always sit perfectly straight up. 2/10
2.Use class time and car rides to do eccentric leg, arm, and core exercises, as well as stretching and meditating grip training. 4/10
3.Do ME sprints instead of walking occasionally. 2/10
4.Jump up to touch lamp posts and tree branches as I pass them going to class. 0/10
5. ALWAYS carry a disc. Practice wrist motion and touch, switching grips and doing grip strength training. 0/10
6. Be completely focused and always working towards improving my goals. Use phone reminders to keep on track. 2/10

4/25

BW: 183
Highpull,REA Deadlift off blocks: 135x5, 205x5
DLRVJ: ~10: 29" max

+4 hours

DLRVJ: ~20: 32.5" max
the ones in the video are 32" and 32.5".

A 4.5" vert increase in 2 days. Correlated with 8lb weight drop. Mostly it was movement efficiency, I stopped doing the 1-step and 2-step and just used my regular plant, where I hop and plant with both feet.

<a href="http://www.youtube.com/watch?v=4V_6BjjHS6g" target="_blank">http://www.youtube.com/watch?v=4V_6BjjHS6g</a>

I have a track workout and pickup later today.. That's in 2 hours so I'm gonna do some stretching and light plyo's, try to show up early and get some throws in.

Quote

Functional training options:
1.Always sit perfectly straight up.
2.Use class time to do eccentric leg, arm, and core exercises.
3.Do ME sprints on the walk between classes.
4.Jump up to touch lamp posts and tree branches as I pass them going to class.
5.Use classtime to do movement analysis and ultimate analysis.
6.Do loaded carries on walks between classes (carry plates around).
7.Use Car rides to train grip, do upper body and neck stretches.
8.Do intense PNF stretches with the upper body between and during class to gain really good scapular mobility and add inches to my reach.
9. ALWAYS carry a disc. Practice wrist motion and touch, switching grips and doing grip strength training.
10. Be completely focused and always working towards improving my goals. Use phone reminders to keep on track.

Are you serious about doing ME sprints and loaded carries on the walk between classes and also jump up to touch lamp posts and tree branches? Haha that would look soo ridiculous to be honest  Even if your self esteem allows you to do that I don't see it to be a very good idea and it potentially could lead to injuries as after sitting for like an hour or two you just want to go all out on sprints and jumps without any warmup whatsoever? I don't know if that's very intelligent imho.

Besides that when you are gonna do movement and ultimate analysis stuff during classes why go to classes in the first place as you are clearly not paying attention to the material of the class anyways?

For the degree. I just need to get my non-major classes out of the way... The rest I do pay attention in.

As for injury risk... I could start with a warmup jog and do some dynamic stretches first.  I really wanna not give a shit about what anyone thinks but be disciplined enough to do these things that will definitely help me achieve my athletic goals.

Although on second thought ME jumps and full sprints are not the greatest idea... I do want to do all of these though. I carried  like a whole shitload of milk containers today with one arm so I've got those loaded carries done for today.

3 days left till sectionals..
BW: 185

Last tourney went well, got 6-7 D's, 2-3 goals, 1 assist. Pretty much as good as it's gonna get when you play D-line exclusively. Played less than half the D-line points Coaches were giving more playing time to the seniors. The other rookie only played like 3 points over 2 days.

Practice has been going well, getting some really nice SLRVJ's out of runs. SVJ is real low, around 26". 1-step DLRVJ is like 28". A few more movement sessions, maybe some squat singles and if I can drop to 180 I think I should have at least 32" RVJ, hopefully. Laying out a good bit, getting stray D's here and there. Most of my D's are on out-jumping and out-positioning people. Acceleration mechanics are improving well, I have been running a lot.. Gonna try to run ME 20-40m daily for the next 3 days, and definitely get in 1-2 layout and jump sessions.

I have so much fucking homework this week. Fuck.

Throws against wind were looking good today. I think I'm finally getting the hang of throwing in the wind. Throws without wind looking pretty top tier as always.

It's been a week since my last update.. Not too much going on: doing lots of GHR, decline situps, a 5x5 atg squat session for maintenance. Practices have been going fine. I have a tourney this weekend and sectionals are 2 weeks from this weekend. Tweaked my ankle Tuesday practice and also today a little. Shin splints bothering me a bit still.
BW: 185

hey -- do you feel that the agility ladder has helped you with "fast feet"? i don't know whether or not I should use it once I can sprint/turn again. also, do you feel that getting stronger improved your acceleration in a sprint?

thanks!

The key to getting fast feet is to pay attention to your change of direction movements in-game and figure out which movements you use the most frequently. Think about which ones are optimal to each situation. Then, you rehearse those movements and try to increase the speed. The agility ladder is a tool you can use to do that. I do a lot of Icky-shuffle variations: backwards, stepping across, stepping behind one leg, focusing on torso rotation etc. to develop good motor patterns.

A sense of balance is essential. I'm not sure how to develop this... There have been studies that show exercising on unbalanced surfaces doesn't improve overall balance.. Muscle disbalances might play a role in how good your balance is. If I were to try to develop my balance, I would also try to make it as specific to my sport as I can.

Aside from good motor patterns, balance and understanding optimal footwork, lateral plyos will help develop change of direction power. I think the skater hops where you need to stick the landing and stand on 1 leg for a few seconds are pretty much the "drop jump" of lateral plyos. Quick side-to-side variations are good too.

I'm not sure what leg muscles are used the most in change of direction. If I had to guess I would say: Glutes are most important, then Hams, Quads, Calves. But really all of them are very important, and if you have a disbalance your muscles might have to compensate. Overall core stability (dragon flags, ab wheel variations) is very important for controlling your center of gravity and so is having a very good hip hinge and a strong lower back to be able to maintain essential athletic position for prolonged periods of time.

As for improving acceleration..

If you have quad-dominance like me then I would do a DL variation to focus on your P-chain, which is a lot more important than quads in acceleration. Good variations for overall strength are RDL, rack pull, BSS. If you have a strong lower back and a really good hip hinge standard DL's are good too because they really push you through the whole ROM.

Primetimes, bounding, skips, triple jump would all be good power variations for bounding. Cleans, High Pulls, RFD deadlifts are more power-strength exercises that are important.

Learning motor patterns is critical.. Practicing accelerating out of turns is also important. In a game you are never going to be starting from a neutral sprint position, so why practice it?

The common rule for sprinters is that 1/2 of their training should be done fast. Too much slow grinding movements can actually make you slower.

Weighted sleds are supposedly amazing for increasing acceleration (and will have less impact on the shins!), but uphill running and parachutes would have the same effect. I made a DIY weight sled out of a tire and a snow sled.