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Lifts 4 Gifts 2017, 9 am Sat. December 16 @ The Champions Club

See details here.


 

Entries in box jump (33)

Beast Mode: College Freaks

The Freaks are in college now, let that sink in for a minute.

Ricky Carey and crew just finished their first collegiate year and are now back at the Champions Club for the Summer. The 9 am session from last Tuesday featured Slick, Elizabeth Banet, David Saporito, Katie Shakes, and Mrs. Fitz. They put in a great performance on the wallball/box jump ladder. Check it out.

Beast Mode: David Pollack

Former Georgia All-American defensive lineman and current ESPN announcer David Pollack was challenged live on the set of College GameDay to perform a 50-inch box jump. He didn't even change clothes.

 

It was a great opening Saturday to the College Football season. Here's to all of you having to put up with random Harbaugh posts for the coming months. But in related news, the first Tom Rinaldi feature on College GameDay was about the evolution of college strength and conditioning programs - moving away from traditional machines/body building and introducing more intense routines.

 

 

Saturday Highlights: Mix and Match

This morning I was expecting about 4-5 kids at the "kiddies" 10 am session. A Trip, maybe a Green, and a few baseball kids. Welp, surprise! We had 11 kids total (twelve if you include Megan Kav who jumped in the partner burpee ladder at the end).

We did a group warmup cycling through hollow rocks, push-ups, squats, and straight-jumps. Then after some mobility, we did a mini-workout consisting of plate jumps (kind of a mix between a box and broad jump), push-ups, and squats (with approx. 3 sec. descent for both). 5 reps of each, as many rounds as possible in 4 minutes. Then we rested while Jordyn got her first rope climb, then we did it again. Here's what the first round looked like.

Overall I thought the kids moved really well. The low box seemed to help them keep the foam between their feet, and the squats and push-ups both looked better than I expected. Hopefully we'll be able to keep this group rolling through the Summer. There are more than a few promising athletes in the mix.

From the Vault: Jay vs. Binno

In the Summer 2014 we did our traditional max height box jump test before heavy back squats. We were all anticipating the showdown at the 7 pm session with Jay Junkin going against Chris Binno. Here's how it went down.

Binno stopped by the gym earlier today because he wanted to catch a loss in arm wrestling, and Jay was a regular during Christmas break. Hopefully we'll get to see them both over Easter.

In a related note: what do you make of the max height box jump? Is it an accurate testing tool for a vertical jump? I could just be playing favorites, but it looked like Jay jumped higher, but Binno was flexible enough to squirm his feet onto the box.

Box Jump Play

Before the 8:30 and 3:30 sessions, we played around with a mini-workout Carl Paoli posted on his free+style website. We have been getting better at feet together when rebounding for box jumps. But what happens when he change how we approach the box jump? Let's add a broad jump then find out.

The main thing I saw people having difficulty with was the transition point between the broad jump and the box jump - which is consistent with just about every other movement we do. Expect more time spent not jump on this drill, but fixing the faults as well.

Movement Shapes pt. 18: Squatting Local

"Amy freaking Potter is an infectious disease that can never be completely eradicated."

- Unreleased editorial The Amy Potter Effect

Earlier this year Amy Potter randomly dropped by the gym (probably summoned by Dean) and wanted to share some things she learned from her Massage school. She showed me this piece of paper that illustrated what was considered "full range of motion" in each joint. One of them was ankle dorsiflexion (bringing toes towards the shin) and said that full range of motion is 30 degrees. This is a little contradictory to what I learned from Kelly Starrett which looks more towards movement being a diagnostic for full range of motion. A pistol, in specific, requires full ankle dorsiflexion so we consider being able to sit in a pistol full ankle range of motion.

Amy's response, "When are you ever going to do a pistol in real life."

Very true Potter. A two-legged poop in the woods is much more eficient than a one-legged poop, and completely nonapplicable to girls in general because girls don't poop. That would be gross. But when we are looking at movements in the gym and how they apply to things in real life we can examine them from two lenses: Global and Local.

To examine global positions, go back and check the Skill Transfer section of the Movement Shapes/Rope Climb FYI. The overall shape of the clean's transition and rope climb's transition is the same.

 

The last Movement Shapes post looked at squatting from more of a global perspective. But in the case of the pistol and how it applies we are not going to look at the global shape of the body, but one specific local shape: the ankle.

Usually we talk about good ankle range of motion with the ability to push your knee out and keep the shin vertical. But not every movement allows for that. Sometimes we just need our knee to move straight forward (dorsiflexion) and stay that way. The pistol is one of those movements.

At first thought no movement in the gym requires as much ankle range of motion. After all if that was a normal squat we would tell her that the knees are too far forward. But if we look closer we'll notice two common instances where our ankle hits that range.

In both the touch-and-go box jump and running your knee ends up tracking way in front of your foot. If you don't have that mobility then your foot will turn out to compensate, knee will roll in, and your speed and power will be compromised. We just don't think about those movements requiring ankle range of motion because our attention is focussed elsewhere.

In real life ankle range of motion is even more important.

The first picture shows Shakes's motion during a softball pitch. The second is her transitioning from a laying position to a sprint. Both require the shin to move well past vertical. Also, how bout walking. And I have photographic evidence to suggest Amy might be missing some ankle range of motion while walking.

With more ankle range of motion her foot doesn't turnout

We can either be practicing a movement to work on a global shape/pattern or a local one. Global emphasis usually reinforces skill while local emphasis usually reinforces strength. So when pistols are prescribed in the workout or warmup keep the purpose in mind.

Coach's Corner: Touch-and-Go

A week ago today the workout called for 20 box jumps per round for 10 minutes. In order to cycle through enough rounds to get you breathing heavy, we encouraged the touch-and-go standard. This is useful for things like running where you are exposed to repeated rebounding off the ground. The only problem we see with this is the landing back on the ground can get ugly with toes out and knees in. So for most people we handed out the Foam of Shame to keep them company. And as usual the form at the beginning of the workout should look the same as the form at the end. In this case it did. Take a look.