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Article & Video Discussion / Re: Analysing the one-leg jump, part VII: The tendons
« on: June 19, 2014, 07:56:32 am »
To increase compliancy, the load has to be light. When you do a dynamic warm-up, or dynamic stretching, you don't put out a lot of force or load on that joint, so the load is light and it goes on a long ROM => increases that tendon's compliance.
So you want compliant hip flexor tendons (dynamic warm-up, leg swings, stuff like that), stiff quad tendons (1/4 and 1/2 squats, high intensity 2-leg bounds, consecutive hurdle jumps - this is the area where I'm personally the weakest, and an area where you can FINALLY find a good reason to do half squats and quarter squats) and stiff Achilles tendons (heavy calf raises, intense calf-oriented plyos (one leg bounds, depth jumps)).
If you break it down like this, then you can have a good idea of how to program a plyo workout to get all these three better.
So you want compliant hip flexor tendons (dynamic warm-up, leg swings, stuff like that), stiff quad tendons (1/4 and 1/2 squats, high intensity 2-leg bounds, consecutive hurdle jumps - this is the area where I'm personally the weakest, and an area where you can FINALLY find a good reason to do half squats and quarter squats) and stiff Achilles tendons (heavy calf raises, intense calf-oriented plyos (one leg bounds, depth jumps)).
If you break it down like this, then you can have a good idea of how to program a plyo workout to get all these three better.
