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Ankle Health 101

As you know by now, a stiff ankle is a weak ankle. Learn how to test your ankle health, and try out some drills to make improvements.  Range of Motion (ROM) Test Try these moves out to help loosen up a cranky calf and an achy Achilles. Start slow and gradually build up more reps and sets.     Soft tissue plays a huge roll in taking care of your feet and calves. Typically we spend most of our day in shoes. Shoes constrict all 28 bones, 30 joints and over 100 muscles, tendons and ligaments in the foot. Using a lacrosse ball is one of the cheapest, fastest ways to give your feet some much-needed TLC.  Once those tissues are relaxed...

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Are stiff ankles slowing you down?

     If you wear high heels on a daily basis then the answer is probably YES.      Stiff ankles can limit your performance and enable you to properly recover injury. If speed is your concern and your Ankle ROM (range of motion) isn't so hot you could be shooting yourself in the foot and preventing your true speed from being unleashed. Most athletes get caught up in training their bigger muscles like the quadriceps, and gluteus maximus. These are great areas to to focus on for lower body strength and power but they can only be as strong as their weakest link. If you're looking to get faster or jump higher I’d start from the ground up looking...

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TRAIN PATTERNS, NOT MUSCLES

TRAIN PATTERNS, NOT MUSCLES Posted on October 2, 2019 As an athlete, performance on game day is all that matters. Style points will never outweigh a poor performance. This is why for 99% of athletes training like bodybuilders will never unlock their true athletic potential. Spending your time training basic motor patterns like the hinge, squat, push and pull will be far more valuable because these movements will be replicated when game time comes. The rapid hip extension and hip flexion we see in sprinting mirrors the squat, but you’ve never seen Usain Bolt squat on the track. However, I bet he did plenty of squat variations like step ups throughout his season to help strengthen his squat pattern.   Javon Francis...

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At home mobility guide

HEALTHY HIPS FOR RUNNERS Runners with tight hips never develop a full stride. Hips mobility is key for 3 reasons Greater force productions with each stride Provide strong base for tall posture Longer stride reaching hip extension   As a runner your main engines without a doubt are your hips. As you push off the ground with one leg and lift the other, your hip flexors and hip extensors  simultaneously are forced to take the brunt of the work load. Consequently this is where you’ll find most of your tissue restriction and major injuries. If you have tight hip flexors, they don’t lengthen properly when you drive down into the ground, which means you produce less force and have a shorter...

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Stride Length

STRIDE LENGTH Posted on June 5, 2019 Increasing stride length is a popular topic with most sprinters for good reason. The longer your stride the fewer steps will be needed for the given distance. But how exactly do you increase the length of your stride, and more importantly, will greater stride length actually help you run faster? There are many factors that go into the length of your stride, and as you go through the phases of your race (Drive, Transition, Max-V) your stride length should gradually increase. The number one factor determining stride length is FORCE. This is simple physics; Newton’s 3rd Law tells us that, “For every action, there is an equal and opposite reaction.” As a sprinter,...

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