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Blog Section => LanceSTS's Performance Blog => Topic started by: LanceSTS on April 14, 2012, 03:37:35 am

Title: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 14, 2012, 03:37:35 am
   I was looking through some old print outs I had from a few years back that had some of the training sheets of some of the  athletes in track and field I worked with.  I know the jumps are of particular interest here so I figured I would write down some things that some of the better ones had in common, and things that made them unique to the others.  

  For a reference frame, these are all collegiate division 1 and 1aa  athletes Im using in this comparison, and the two "better" athletes in the group were in the top 20 in the nation at one point in their career.  Some of the things that they did very well in comparison to other athletes, and strong points are listed  below.


 * Glutes and hamstrings fired EXTREMELY well in one leg exercises, even exercises that would typically  be considered "quad" focused.  For example, single leg  box squats would hammer the glutes and hams of the higher level  jumpers, where most of the football guys would get a quad  burn.  Even some of the faster guys and sprinters would claim to feel the exercise a lot in the quad, where the  jumpers would report very little quad activity.  

  An interesting point I noticed then was how far they would naturally place their lead foot in front of the  box, even without me cuing it, where most athletes will naturally put the foot closer to the  body.  It is almost as if they dont want to  break at the knee, and would rather  break at the hip if they are in a position to do so.  Front squats were one of the only exercises we could really train the quads as a main focus.  


* Very high levels of "stiffness" in the hamstrings (the ability of the hamstrings to "lock up" so the glute can work optimally".

 This was extremely prevalent on the reverse hyper, with one and two leg exercises.  We would often work up to a high level of  band tension coupled with free weight, and do a reactive type reverse hyper.  The  jumpers would almost never fail the lift  by  breaking the knee and allowing collapse, they would simply fail to reach the desired height when it got too heavy or fast.  Almost all other athletes will fail this exercise  by allowing the knee to collapse, and trying to "press" the lift rather than extend the hip.


 * Insanely strong lower legs

Calves and soleus were almost impossible to work two legged in the weight room, even seated calves were done unilaterally, as the loads on two legs got ridiculous, and this is solid controlled form, all the way up on the toe and all the way down.  I remember setting up the 24 inch hurdles for one of our higher volume drills, and it looking like a stiff legged single leg  jump series, with PLENTY of clearance.  Very little to no movement except from the ankle.


 * Flexible glutes and hamstrings

 Really not much elaboration here, but it held true with all the best  jumpers.  I didnt include hip flexors and quads here due to the fact even though they were definitely mobile in those areas as well, most of my other athletes were on par with them, in those particular areas.


*Strong Lower abdominals, psoas

 Try this, go to any elite level high or long jumper, have them get into an L sit position on the dip handles, and see if you can push their legs down.  Then try that same experiment with anyone else.  There is a very large gap between their lower abdominal strength, especially statically, than other athletes.



  So, there are some of the similar characteristics that held true with very high level one leg jumpers.  Correlation doesnt imply causation, and there are of course other factors at play as well in their success as athletes.  If you can take something away from that, then thats great, if you cant, thats great too.  Its always interesting to me to see if I see some similarities in different athletes who are at a higher level in their particular event/strength/sport, and definitely helps with training targets and specificity.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 14, 2012, 05:20:33 am
Great stuff^^^

Now the question is - how can you get to be like these people? Taking these points each at a time, what would you do to improve onto them?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Harvey on April 14, 2012, 07:19:47 am
What does this mean for two-leg jumpers?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: barks217 on April 14, 2012, 10:23:51 am
Great post!
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 14, 2012, 01:04:45 pm
Great stuff^^^

Now the question is - how can you get to be like these people? Taking these points each at a time, what would you do to improve onto them?

 Thanks, and good idea.  When I get in later Ill outline those points and how to improve them.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 14, 2012, 01:07:45 pm
What does this mean for two-leg jumpers?

Im going to do another entry on the two leg jumps and vertical jump in a similar fashion/comparison next.  The two leg jumps have a lot more variance in strengths among good jumpers though.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 14, 2012, 01:08:15 pm
Great post!

thanks bud
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: D4 on April 14, 2012, 01:39:52 pm
Nice article.  Looking forward to the update on how to improve on each of them.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 15, 2012, 01:16:40 am
Nice article.  Looking forward to the update on how to improve on each of them.

glad you liked it man, getting the second part up now.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 15, 2012, 01:17:00 am
  * Glutes and hamstrings fired EXTREMELY well in one leg exercises, even exercises that would typically  be considered "quad" focused

  One of the easiest ways to improve glute activity in squatting "type" exercises, is to simply get to the bottom of the exercise, unloaded, and perform an isometric hold, feeling for the glute to turn on.  If the glute is not firing, and not firing HARD, here are some things that work well to get them activated.

*  Flex the abdominals.  Simple, easy, yet works insanely well.  The key is to not shorten at the torso, and learn to fire the abdominals while in those positions, to allow the glutes to do their job.

* "Pull" down into the exercise rather than simply allowing the body to drop.  This will fire the hip flexors, hip flexors firing, glutes stretching, ready to contract, harder.

* Hip dips.  This is one of my favorite exercises, not only for athletes.  You stand on a 12-24 inch box, one leg off to the side, one leg on the box. Set it up so you have some type of handles to hang on to, dip handles work well as does the front of a squat rack.  Dorsi flex the foot of the non working leg, and lower under control until the heel of the non working leg lightly touches the ground, then stand back up.

 The key is to really focus on the GLUTE during the eccentric, sitting back, as well as maintaining a very tight core as to really fire them as much as possible. The concentric done correctly should feel like a hip extension rather than a knee extension. Try and use as little help from the arms as possible, they are for balance only. Once youve mastered bodyweight, you can easily load them in the same manner you would a 1 leg calf raise.



Very high levels of "stiffness" in the hamstrings (the ability of the hamstrings to "lock up" so the glute can work optimally".

  bounds are king here, specifically stiff leg bounds, or primetimes.  The problem with having someone who is using their hamstrings or quads to do what the glute should be doing here is, they will simply continue the flawed movement pattern. It doesnt take much knee extension to turn that exercise into a quad dominant one, and if you dont do it right, it doesnt correct anything.

 The best time to do these for athletes with firing issues is right after an exercise like hip dips or reverse hypers DONE CORRECTLY.  Have them start at HALF speed, and pay close attention that the hamstrings stay stiff, and they are feeling the glutes do the work.



Insanely strong lower legs



  Typical programming would always include a very high volume lower intensity single and double leg hops, skips, and bounds.  This helps a ton, along with the work in the weight room.  Single leg eccentric, double leg concentric calf raises done on the standing calf machine are the single fastest way to bring up lower leg strength on the planet imo.

 The overload of a controlled eccentric on one leg, with a weight you are raising with two, really does the trick here,  but special attention to form must  be maintained.  I start with a 2 second eccentric on a 15 rm of the 2leg CR, and progress from there. Dont worry about going super low here, from slightly  below parallel, to the very, VERY TOP should be the primary focus.  This really helps athletes with poor dorsi to plantar flexion a lot.


* Flexible glutes and hamstrings

 Dynamic work like leg swings, hurdle skips (swing leg over the hurdle), and having strong hamstrings, especially in the end of the rom.  The prime times help here as well, as do hamstring exercises that focus on the hams with the leg close to straight out.


*Strong Lower abdominals, psoas


 I have a single leg iso hold on youtube that was probably the most specific exercise done in this area concerning the jumpers.  We would load it with bands and with free weight, looping a band around the support leg to the knee of the bent leg, and holding a plate on the bent leg as well.  It really teaches the hip flexor/low abs firing of the bent leg, in sync with the glute firing of the support leg.

 Different types of loaded leg raises, really focusing on pushing up the resistance, and getting as high as possible with the upper thighs are key as well.

 
  
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 15, 2012, 08:41:00 am
* Hip dips.  This is one of my favorite exercises, not only for athletes.  You stand on a 12-24 inch box, one leg off to the side, one leg on the box. Set it up so you have some type of handles to hang on to, dip handles work well as does the front of a squat rack.  Dorsi flex the foot of the non working leg, and lower under control until the heel of the non working leg lightly touches the ground, then stand back up.

 The key is to really focus on the GLUTE during the eccentric, sitting back, as well as maintaining a very tight core as to really fire them as much as possible. The concentric done correctly should feel like a hip extension rather than a knee extension. Try and use as little help from the arms as possible, they are for balance only. Once youve mastered bodyweight, you can easily load them in the same manner you would a 1 leg calf raise.

You mean a short range pistol squat?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 15, 2012, 09:20:27 am
* Hip dips.  This is one of my favorite exercises, not only for athletes.  You stand on a 12-24 inch box, one leg off to the side, one leg on the box. Set it up so you have some type of handles to hang on to, dip handles work well as does the front of a squat rack.  Dorsi flex the foot of the non working leg, and lower under control until the heel of the non working leg lightly touches the ground, then stand back up.

 The key is to really focus on the GLUTE during the eccentric, sitting back, as well as maintaining a very tight core as to really fire them as much as possible. The concentric done correctly should feel like a hip extension rather than a knee extension. Try and use as little help from the arms as possible, they are for balance only. Once youve mastered bodyweight, you can easily load them in the same manner you would a 1 leg calf raise.

You mean a short range pistol squat?

 Nah, the trailing leg will land directly under the torso, or slightly  behind with these.  The primary focus is to touch the non working legs heel, using as much of the glute as possible.  Pistols are alot more quad/knee focused.  I guess you could think of it / cue,  more as lowering the pelvis, vs simply lowering the body if that helps make it more clear what we are after.

 If you have a place to do them handy, try a few, really focusing on hammering the glute of the working leg.  Once you get some  blood flow going in the hips, do a couple of Jumps off that leg, focusing on the same things... really "grab" the femur with the hip flexors, abs firing hard, and see if you dont notice a difference.  You dont have to go all out at first, half speed and feel for differences.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 15, 2012, 10:32:18 am
So it's a Peterson step-up, just that it is glute-oriented vs quad-oriented as in a Peterson step-up.

I tried a few, but the tendency is to bend the knee, otherwise I'll fall back. I guess here the abs are important to maintain the correct position (hips back vs. knee forward)
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 15, 2012, 03:05:23 pm
So it's a Peterson step-up, just that it is glute-oriented vs quad-oriented as in a Peterson step-up.

I tried a few, but the tendency is to bend the knee, otherwise I'll fall back. I guess here the abs are important to maintain the correct position (hips back vs. knee forward)


 Youre going to bend the knee!  Its the EMPHASIS on the glute that matters.  Youll know when you have it right, a set of 10 will make your glutes feel like they are on fire.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: nba8340 on April 16, 2012, 02:34:56 am
interesting stuff lance

what do you think the importance of the  strong psoas/lower abdominals is?

is this the l-sit video you were referring to? I couldn't find any single legged

http://www.youtube.com/watch?v=AqwiuZIvFNw&feature=plcp&context=C490ecafVDvjVQa1PpcFOlGAHDP3OnSLOxcrEQ6poWrhpvwNKQ7yk%3D

looking forward to hearing your version for 2 legged jumpers
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 16, 2012, 02:57:38 am
interesting stuff lance

what do you think the importance of the  strong psoas/lower abdominals is?

is this the l-sit video you were referring to? I couldn't find any single legged

http://www.youtube.com/watch?v=AqwiuZIvFNw&feature=plcp&context=C490ecafVDvjVQa1PpcFOlGAHDP3OnSLOxcrEQ6poWrhpvwNKQ7yk%3D

looking forward to hearing your version for 2 legged jumpers

The psoas and low abs are doing a couple of things, they "grab" the femur so the glute can do its work, and they also assist the swing leg, contributing to more force production on takeoff.

this is the iso hold, note that Im not nearly as good at it as the really good single leg jumpers, they would tend to get a lot higher with the knee, and higher on the toe as well.


http://www.youtube.com/watch?v=eAaBXq90AAM
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: creativelyric on April 16, 2012, 10:35:15 pm
Great posts, just as I've been looking to increase single leg jumping, too. Lol.

Edit: I was interested to see the single leg box squat results. I don't really get any quad involvement from them (probably why my two leg vert went down to 34") and feel it all in the glutes and hams.

Think I'll need to work on calf strength (haven't been getting them in) and more hamstring work.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 20, 2012, 03:16:55 am
http://www.youtube.com/watch?v=M3EITz60OSc

5:13 into the video, the example of the reverse hyper showing the hamstring weakness is clear.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 20, 2012, 06:43:23 am
I guess he's bending the knees to shorten the hamstring at the knee joint and thus taking tension off them... does that mean he does them glute dominant?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: creativelyric on April 21, 2012, 02:00:00 am
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 21, 2012, 05:37:17 am
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

You need to establish what depth we are talking about first...
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 21, 2012, 10:22:18 am
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 21, 2012, 10:26:06 am
I guess he's bending the knees to shorten the hamstring at the knee joint and thus taking tension off them... does that mean he does them glute dominant?

More of "hamstringLESS", keeping the knees in the same position would be glute "dominant" as well, he is buckling at the knee.  What do you think would happen if he was running at a fairly high speed, and planted on one leg to take off? Its hard for the glute to transfer force when the hamstrings cant do their part. 
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 21, 2012, 01:19:05 pm
Yeah but I don't get what's going on... the hamstrings are too weak to assist in the hip extension so he automatically bends at the knee to... what? I mean why would you (you = the body) take away some additional force that the hamstrings, even weak, would still produce to help the glutes?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Daballa100 on April 21, 2012, 03:47:08 pm
Yeah but I don't get what's going on... the hamstrings are too weak to assist in the hip extension so he automatically bends at the knee to... what? I mean why would you (you = the body) take away some additional force that the hamstrings, even weak, would still produce to help the glutes?

Maybe shorten the lever arm?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 21, 2012, 04:38:10 pm
right, its creating a shorter lever, so the hamstrings are less involved, and can afford to  be weaker while still extending the hip.  The problem with that is akin to pole vaulting with a shorter pole, when youre on the run way.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: creativelyric on April 21, 2012, 10:56:51 pm
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: Raptor on April 22, 2012, 07:49:18 am
At what depth?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 22, 2012, 02:19:42 pm
At what depth?

 around an inch over parallel. The key is the foot placement, the further out in front, the better.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 22, 2012, 02:27:08 pm
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

One of my profs had an olympic triple Jumper  that took 315 in the squat rack, unracked it  as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip.  The balance required to do that alone would be insane.  He repped it a few times and racked it, never stumbled or strained once.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: creativelyric on April 22, 2012, 10:15:46 pm
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

One of my profs had an olympic triple Jumper  that took 315 in the squat rack, unracked it  as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip.  The balance required to do that alone would be insane.  He repped it a few times and racked it, never stumbled or strained once.

Ridiculous. Wish there was some footage, I'd love to see that.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: nba8340 on April 23, 2012, 12:15:02 am
where did you go to school lance, what did you study?

Is there a background or bio page on you somewhere in this forum?
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 23, 2012, 12:37:09 am
where did you go to school lance

(http://farm8.staticflickr.com/7026/6586026267_c1f37fafeb_z.jpg)


Quote
what did you study?

kinesiology

Quote
Is there a background or bio page on you somewhere in this forum?

yes, in the intro section.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 23, 2012, 12:42:18 am
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

One of my profs had an olympic triple Jumper  that took 315 in the squat rack, unracked it  as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip.  The balance required to do that alone would be insane.  He repped it a few times and racked it, never stumbled or strained once.

Ridiculous. Wish there was some footage, I'd love to see that.

 There is footage, we saw several tapes from the training compiled of each cycle up to the competition phase. I was fortunate to have her as a teacher as she was the assistant to the usatf team, and we got access to stuff we wouldve otherwise not seen.  Getting that footage to show here is next to impossible though, since it was over 10 years ago, and across the state :P.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: creativelyric on April 23, 2012, 12:57:25 am
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

One of my profs had an olympic triple Jumper  that took 315 in the squat rack, unracked it  as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip.  The balance required to do that alone would be insane.  He repped it a few times and racked it, never stumbled or strained once.

Ridiculous. Wish there was some footage, I'd love to see that.

 There is footage, we saw several tapes from the training compiled of each cycle up to the competition phase. I was fortunate to have her as a teacher as she was the assistant to the usatf team, and we got access to stuff we wouldve otherwise not seen.  Getting that footage to show here is next to impossible though, since it was over 10 years ago, and across the state :P.

Hah, too bad. Just the numbers themselves are mindblowing, I wonder how much more if you could see that on vid.

I still can't wrap my mind around the weight, really. Just shows you how strong you have to be to be elite. Definitely not just leverage and tendon length or what have you.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on April 23, 2012, 01:04:51 am
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

One of my profs had an olympic triple Jumper  that took 315 in the squat rack, unracked it  as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip.  The balance required to do that alone would be insane.  He repped it a few times and racked it, never stumbled or strained once.

Ridiculous. Wish there was some footage, I'd love to see that.

 There is footage, we saw several tapes from the training compiled of each cycle up to the competition phase. I was fortunate to have her as a teacher as she was the assistant to the usatf team, and we got access to stuff we wouldve otherwise not seen.  Getting that footage to show here is next to impossible though, since it was over 10 years ago, and across the state :P.

Hah, too bad. Just the numbers themselves are mindblowing, I wonder how much more if you could see that on vid.

I still can't wrap my mind around the weight, really. Just shows you how strong you have to be to be elite. Definitely not just leverage and tendon length or what have you.

Exactly, at that level EVERYONE has gifts, training makes or breaks the winners.  I will say that the guy doing the one leg squat with no support/box had VERY long tibia to femur ratios, making it easier to get the upper thigh to a parallel position. I dont think that exercise is mandatory at all, but it does give a glimpse into what kind of forces elites need to create off one leg, even on the strength end of the continuum.
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on June 01, 2012, 12:24:34 am


Insanely strong lower legs



  Typical programming would always include a very high volume lower intensity single and double leg hops, skips, and bounds.  This helps a ton, along with the work in the weight room.  Single leg eccentric, double leg concentric calf raises done on the standing calf machine are the single fastest way to bring up lower leg strength on the planet imo.

 The overload of a controlled eccentric on one leg, with a weight you are raising with two, really does the trick here,  but special attention to form must  be maintained.  I start with a 2 second eccentric on a 15 rm of the 2leg CR, and progress from there. Dont worry about going super low here, from slightly  below parallel, to the very, VERY TOP should be the primary focus.  This really helps athletes with poor dorsi to plantar flexion a lot.

  


"The good news about non-insertional tendinitis is that there is a new treatment protocol that has excellent success, even with some of the worst injuries. Referred to as heavy-load eccentric exercises, this treatment protocol involves placing a weighted backpack on your back while standing on the edge of a stair with your heels hanging off the stair. Using both legs, you raise your heels as high as possible, and then remove the uninjured leg from the stair. The injured leg is then gradually lowered through a full range of motion. The uninjured leg is then placed back on the stairway, and both legs are again used to raise the heels as high as possible. Three sets of 15 repetitions are performed twice a day with the knees both straight and bent. In a 12-week study of 15 recreational runners with chronic Achilles non-insertional tendinosis, Swedish researchers had a 100-percent success rate at treating this difficult injury6. The 100-percent success rate was impressive given that these were older athletes (average age 45) who had had symptoms for almost two years and had failed with every prior treatment protocol, such as nonsteroidal anti-inflammatory drugs, orthotics and physical therapy."

http://www.takethemagicstep.com/coaching/families/health-management/managing-achilles-tendon-injuries/



sounds familiar....
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: D4 on June 01, 2012, 12:36:32 am
they stealing your stuff Lance hahahah
Title: Re: Commonalities of High Level jumping athletes (single leg)
Post by: LanceSTS on June 01, 2012, 12:59:43 am
they stealing your stuff Lance hahahah

hah, whats interesting is that their findings from across the world replicate what I have believed for years.  Implementing the 2leg concentric 1 leg eccentric calf raise work on the achilles tendon significantly, and thats exactly what Ive seen over and over.  Very little to no calf hypertrophy, with a significant rise in ankle stiffness and power, along with a great way to rehab ankle issues.

 I dont invent any of this stuff, its all been done way before me and my athletes.  What I do is keep the things that prove to work, and throw out the things that dont.