Legs tendon-conditioning 1 (grounded-bouncing)
Fundamental squat & hip-mobility development
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2m 35s
THE WHAT:
Lower-body focused contexts for the development of tendon 'elasticity' and progressive joint-stability with focus on the ankles, knees, and hips. these are structured around three 'large-frame' mobility-forms: the squat, the 'horse-stance', and the 'long-lunge', each of which contribute toward providing a varied stimulus toward lower-body 'elasticity'-development as a whole. In the same breath, INDIVIDUAL drills may be selected to support the practice of specific forms, such as 'squat-bouncing' variations for accustoming to the impact of take-off & landing in jumping contexts.
During execution and the developmental work, the practitioner should be mindful of potentially overloading and STOP if there are any pain symptoms from practice. Whilst the tendons ARE and SHOULD be capable of sustaining (and adapting to) these elastic-stressors, pre-existing or even previous injury may leave "weak-links" which should be monitored. As with any potent tool for physical-development "it's the DOSE which makes the poison", and so, whilst these contexts are both invaluable and necessary contexts in the pre-/rehabilitation endeavours, taken too far too quickly they can also cause DAMAGE.
The simple solution here is to always work CONSERVATIVELY, particularly in the early stages, keeping in mind that connective-tissue takes MUCH time to adapt/"remodel", and, for this to happen, the stimulus simply needs to be SUFFICIENT and CONSISTENT; high-intensity is NOT required, although, should there be no ill symptoms whatsoever, the individual practitioner may choose to take a particular visit toward its maximum simply to be exposed to the humbling potency of this incredibly simple practice.
For subjective reflection, the best subjective feedback is the next day - if all is feeling well, then the volume is in the right place and the possibility of increasing can be considered. To er on the side of caution (and from a perspective of 'progressive-overload'), increase NO MORE than 5-10x per context per session within any programmed variables.
Resource contents:
0:05 - Grounded squat-bounce ('passive')*
0:29 - Grounded squat-bounce ('active')*
0:52 - Grounded squat- bounce (90°)*
*All squat-variations are performed on the BALLS of the feet
1:14 - Grounded horse-bounce (5-step)
1:36 - Grounded 'long-lunge' bounce
1:59 - Grounded 90° 'long-lunge' bounce
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