Author Topic: Another new Kelly Bagget Article  (Read 2620 times)

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Dreyth

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Another new Kelly Bagget Article
« on: March 02, 2012, 04:42:30 pm »
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This is part 2 of this article:
http://www.adarq.org/forum/article-video-discussion/new-kelly-bagget-article/




Quote
http://www.youtube.com/watch?v=VAznRTj4sQM&feature=related

Note the simultaneous plant that occurs with both feet after the jump stop.

Here is a video of the step-close method

http://www.youtube.com/watch?v=zOi4DT1er_4http://www.youtube.com/watch?v=1xV3mB47Bn0

Exercise 2: Bridge: Do 2 sets of 30 second hold Video Demonstration:

http://www.youtube.com/watch?v=pOvkwrzJTNA

Exercise 3: Side Bridge Progression: Do 1 set of 30 seconds/side Video Demonstration:

http://www.youtube.com/watch?v=uHvcQ_rR1lk

Exercise 4: Alternating Glute March: Do 2 sets of 20 reps (10/side) Video Demonstration:

http://www.youtube.com/watch?v=JsJAGZ4Ufg0

Exercise 5: Seated Hip Flexor: Do 2 sets of 5-10 reps/side with a 3-second hold at top Video Demonstration:

http://www.youtube.com/watch?v=pxkbqUa28BY

Exercise 6: Standing Hip Flexor/Glute: Do 2 sets of 5-10 reps/side with a 3-second hold at top. Video Demonstration:

http://www.youtube.com/watch?v=qND3gHvrjkA

Exercise 7: Prone Leg Lift: Do 50 reps /side Video Demonstration:

http://www.youtube.com/watch?v=L3AS6gYLEL4

Exercise 8: Bulgarian Split-Squat Hold: Hold for a total of 1 minute per side. Video Demonstration:

http://www.youtube.com/watch?v=9wkw3H3bNfk

Stretching (these stretches should be done every day)

Broomstick overhead squat 2 x 10 reps Kneeling rectus femoris/quad 2 x 20 second hold http://www.youtube.com/watch?v=s_hQSJVIN3c

Calf 2 x 20 second hold Wall ankle mobility drill 2 x 15-20/side

http://www.youtube.com/watch?v=UozK7jNFmU8

Hamstring 2 x 20 second hold

Groin 2 x 20 second hold

Hip Flexor 2 x 20 second hold

Put all that stuff together and in my experience you'll have a REAL DIFFICULT time not adding 2-3 inches to your vert in a very short period of time.

Good luck!

Enjoy!

-Kelly


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I'm LAKERS from The Vertical Summit

LBSS

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Re: Another new Kelly Bagget Article
« Reply #1 on: March 02, 2012, 05:04:27 pm »
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kellyb, still bringing the knowledge. i got into him with it about race typing and athleticism a while back and we, shall we say, disagreed. but the man knows more about training than i ever will. great article.

also, an alternative on #8: instead of spitting on the floor, i wipe sweat off my face, rub my hands together and then rub the bottoms of my shoes. works like a charm even though the floor of my gym is old and dusty.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Raptor

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Re: Another new Kelly Bagget Article
« Reply #2 on: March 02, 2012, 05:42:56 pm »
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There's also a solution for court grip on eastbay...

Dreyth

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Re: Another new Kelly Bagget Article
« Reply #3 on: March 02, 2012, 08:37:16 pm »
+1
Shoes with sub-optimal traction is a HUGE pet peeve for me.

I need the best of the best. I can't stand slipping even a little bit.



I already have the VJB 1, but I'm curious what new things 2.0 has in store.
I'm LAKERS from The Vertical Summit

Raptor

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Re: Another new Kelly Bagget Article
« Reply #4 on: March 03, 2012, 06:43:55 am »
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This^^^

If I feel my shoes slip just a little bit I'm shutting down.