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thanks loopie. that second DLRVJ looks really good in retrospect.

PT today was helpful re: shoulder. he doesn't think it's torn or otherwise seriously injured, just irritated/inflamed. my ROM is still pretty good, the restriction is very specific (although unfortunately very specific to jumping). basically he said try to avoid aggravating it and in the meantime do more shoulder stabilization work. so i'm going to start doing more closed-chain and band stuff both in and out of the gym. benching remains on the table as long as no irritation. :-)

the guy is new, though (got his DPT last year) and so he basically punted on my lower back. i'm going back to see the owner of the practice next tuesday. hopefully he'll be able to shed some light.

last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- LRLR bound x a few
got on film and my god these are ugly. i'm doin' 'em wrong. watched first set vid and then overthought so the rest were even worse. will post later today.

- sprint 30m x 3; 60m x 30*; x 100m, 110m, 120m
4.5, 4.5, 4.5; 8.4, 8.3, 8.1; 13.5, 14.6, 16.4 -- 7+ minutes rest on the last three but you can still tell i was tired. really would be helpful to have someone to chase.

- shoulder stability complex: push ups, planks and hands-to-elbows

- stretch

*good catch, raptor. lol. i think 60m x 30 would be a good way to kill myself for about a week.

Oh , so your bounds  are awful compared to a 10:xx 100m sprinter and a 20 year old pro long jump athlete? Soooo depressing! 

Jokes aside, they are not that bad. I am sure they would improve fast if you kept at them, no? That is what maria suggested too in her journal IIRC, practice makes perfect ( no shit ! ).

i'm still a beginner in sprinting, but looking at your bounding video, I can give some suggestions, which i hope you may find helpful.

I remember there was this website, which taught bounding, but can't remember the link, but they provided a step by step progression approach, which was skipping, skipping for height and then from there to bounding as bounding is like skipping for height.

secondly, the second video is better than the first video, but the description you gave about your heel hitting the ground first rather than forefoot (balls of your foot) looking at your video, is a result from when you are bounding, you seem to drive the feet down hard and emphasize on bringing knee's; the quick high knee to quick driving your feet down is slowing you down and making you less elastic, so something you can try, is from running start, when you bound on the first step skip high and your knees should go up, don't bring it any higher, than instead of driving down hard, think of letting your feet ahead but without emphasizing on reaching too far ahead, just extend your legs when in the air and coming close to the ground you should land on your fore foot and think of pushing of the forefoot and repeat with the other leg.

That's the only thing i could spot from the video, just my 2 cents.

some videos on bounding, you can see he doesn't bring knees high but parallel and the feet doesn't drive down but the lower leg extends before driving down. but don't recommend on concrete, which they were doing on in the last part of the video.

<a href="http://www.youtube.com/watch?v=zSYq1GrCjlI" target="_blank">http://www.youtube.com/watch?v=zSYq1GrCjlI</a>

pc

About your shoulder issues: I don't know what exactly is bothering you but what worked wonders for me was doing lots of rowing type movements (cable rows, db rows whatever) and stuff like YTW's, band pullaparts, face pulls, dumbell protractions/retractions etc. for the upperback.

Anyway, your bounds don't look bad at all... at least you have some power in them etc... you haven't seen mine yet. LRLR is IMPOSSIBLE to do for me... especially since I'm a guy that doesn't like to bend the knee in the first place.

thanks seifullaah, and thanks for reposting that video, although you used the wrong tags for it. that does seem like a good progression to try.

Lol mistakenly pressed image rather youtube
Fixed now.

I'm glad it was of some help.