Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
5 Ways Flat Feet F Up Your Workouts EXERCISES TO FIX THEM
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. If you've got flat feet and you're workingout, then this is one tutorial that you can't miss. Today I'm going to show you 5 ways that flatfeet are flat out f***ing you up in your workouts. And I'm going to explain each one of themto you today. I'm going to have Raymond show you on his own body why that is. And most importantly, I'm going to show you2 ways that you can try to start fixing it yourself.
Alright, so we've got a big tutorial here, animportant tutorial. Raymond got dressed up for it. That just shows you how important thisreally is. Especially if you've got flat feet. As I said,there are 5 ways that it is really really effecting your workouts. And I'm going to start by showing you downat the ground exactly what's going on with our feet. And then you can start to understand why it'sso bad and what it's implications are for your workouts.
Alright. So, let's take a look at these feetand see what I'm talking about when I say flat feet. Again, you know if you have themwhat's going on. But for those that don't, this is what's important.You're supposed to have spacing here on the inside of your foot. You're supposed to have a natural arch, ok,some room in here to actually get, I don't know, even a pen or something on the ground that you can still stand over and not squooshit to the ground. Here, you can see that that would be impossible.
There's absolutely no space here for my hand.That is an absence of an arch. Now, there's a lot of things that can cause this, guys. There can be congenitalinherited things.There can be just general laxity. There could be dysfunctions of the muscles themselves. There's not really a real definitive causebut when you have them, you've got to do something about treating them. So, I'm going to get into the exact ways thatthis is going to cause a problem and then show you how to, most importantly, try tocombat this and fix this yourself.
Ok, first up, and a real big one here, especiallyif you guys are squatting at all, you're going to have a real hard time maintaining propersquat mechanics if you're squatting with uncorrected flatfeet. The reason being is, all you have to do islook at what happens on the ground. I talk about it all the time, guys. It's a chain reaction. Everything starts fromthe ground up. You can see that on this side here, that when the foot has an arch, it allows the ankle, knee, and hip to stayin alignment because that arch elevates the
foot just enough to keep that tibia righthere in line with the knee, right here in line with the hip, ok. So, everythingcan kind of move in line the way it's supposed to. This is a little bit exaggerated here, butyou can see down at the ground, when the arch is collapsed, what happens is, the heel kicks out to theside here, and it brings the tibia and it rotates it inward. As soon as you do this, you're obviously causinga torque right here at the knee because this
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