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Entries in wallball (4)

Coach's Corner: Josh and Isaac Tempo Thrusters

One of the main movement patterns we emphasize is jumping and landing. As of late we have been doing more coaching on the landing portion of the movement, whether that is the soft knees on jump ropes with feet together, vertical shins on box jumps and cleans, or doing a slow tempo descent into the bottom of our squats.

The jumping portion emhpasis is usually on the timing (ie. unweight with the shoulders), but starting with Avery and Fry sometime before Christmas, I noticed a common fault in the position of our jump. Mainly when we see the knee clicking in during the movment of our peak force. For Fry and Avery, it was during the unweight of the clean, not necessarily the deadlift portion, and on the split jerk as well. This movement fault is consistent to some degree with everything that involves jumping - which is a lot of movements we do. Usually this is most visible at the heaviest loads or highest speeds.

On Tuesday we had max effort thrusters and we used the opportunity to work on that position. In the video below, Isaac demonstrates a few max height wallballs where you should notice he maintains position pretty well on the way down, but has that flinch on the way up just when he is putting the most effort into the toss. In the thruster, we stop at that position to give him better perception of his body, and we don't see the fault. Same with Josh (we didn't get his wallballs on video).

Remember, everything we do in the weight room is an exaggeration of reality. So we are exaggerating this one part of the thruster/wallball/whatever so that when we jump in real life, we won't be a perfect robot but we'll be closer to perfect than before.

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.

To the Window, to the Wall

Thanks to the Kavanuaghs birthday workout, we hit wallballs for the first time in what seemed like forever. A lot of athletes, newbies especially (sorry guys) displayed the wallball over the head technique.

Mrs. Anderson held the wallball that way throughout the entire squat on the bottom. While this isn't neccearily a bad technique because the head stays neutral, it might not be the best for our purpose. Wallballs are essentially thrusters in disguise and give us a good platform to work on front squats and presses at the same time. If the ball is held above the head, you're missing out on the position that our ever lovely hot doctor is demonstrating below.

If the ball is held above the head, it also robs some range of motion of a full press. Keeping the wallball at the chest during the bottom of the movement will cause a little more stress on the ankles (if you're like me and have zero ankle range) and be a little harder to keep a neutral head, but will ultimately help you out.

Beast Mode: Banet Invasion

Yesterday, Jacqueline, Elizabeth, and Erika Banet were the only inhabitants at the 5 pm session. Still, they proved to compete very well amongst themselves - as the workout played pretty evenly to their strengths. The ending proved to be very close as expected. Here's how it turned out.