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anita, box jump, candlestick roll, max height, purpose, shapes in Coach's Corner, Movement Shapes
anita, box jump, candlestick roll, max height, purpose, shapes in Coach's Corner, Movement Shapes Movement Shapes pt. 1
by, Chris Sinagoga | Wednesday, July 31, 2013 at 12:13PM
Chris Sinagoga | Wednesday, July 31, 2013 at 12:13PM A lot of the things we talk about from a mobility perspective are specific joint, muscle, and connective tissue details. You need to externally rotate the shoulder (think elbow pits forward), you are missing internal rotation at the hip (duck feet), we need to work on shoulder extention (push-up/dip). Having an understanding of what being in the best position means is important in being able to solve your own problems before your game, after practice, etc.
But when we are looking at movement, we see three main shapes.
- Neutral
- Global extension
- Global flexion
Now there are others, but this is all you need to know right now. You kids have been with us for awhile now (even the newcomers), so you need to start to understand what these three shapes are and how to spot them so it will help you make connections and see the purpose behind the the movements.
Yesterday, we captured a series of pictures during Anita Partyka's 1 rep max height box jump at 41 in.
The first picture, Anita is in a relatively neutral position as she loads up for the jump (notice her ear is not in the path of the line because her head is up. Coincidently, this is also her fault in a deadlift where she is neutral as well.) Next picture we see global flexion. If you were to flip her on her back, that would look like a fully mature hollow rock. Last picture we still see global flexion even though her legs are now tucked (scaled hollow rock). Now, look at this next series of pictures we took of her doing a candlestick roll this morning (for best effect, zoom out so you can see both at once).
Do you see the same shapes? Do you see how practicing the candlestick roll correctly is reinforcing the movement pattern of a box jump? Ideally, we want to squat back with a neutral spine, roll back to a almost-horizonzal flexed position (red line on pic. 2), then SNAP up into our landing. But hopefully this helps us see how these shapes are universal in our movement. And when the movement becomes a problem, we go back and address position. More to come later.
Reader Comments (6)
The connection of box jumps and candlestickrolls is genious.
This is a really cool post. Makes a lot of sense and easy way to see the connection. Good way to correct people's positions.
Thanks. People have been asking me why we put candlestick rolls in the warmup and I thought this would help explain. Take the warmup serious kids! This is where we get our best practice in.
My head position is no bueno. Definitely something I need to work on, along with my hollow rock.
I like this post and wanna see more of them! I will however say it is incredible difficult to keep a neutral head position on the bottom of the jump when you're jumping to something above your belly button.
That can't be Anita posting. She took German if I remember correctly.