Wednesday 9.28.11

I "don't know" who's feet these are, but he/she is demonstrating a less effective way of jumping

Here's some tips:

1) Get into position. Your hips should be flexed at 30 degrees, knees bent 60 degrees, ankles flexed 25 degrees in order to generate the most power without injuring your knees.  
                - Don't point your knees inward; they should be positioned over the second toe. 
                - Have your arms at your sides. 

2) Push your body up with your legs, springing off the balls of your feet simultaneously.  As you push up your body upward:
             - swing your hands up into the air, towards the ceiling, for additional momentum; 
             - Breathe out when you're doing the motion. 

3) Land on the balls of your feet and "roll" onto your heels. 
             - Before impact, bend your knees -- and then do a partial squat to absorb the shock. 
             - Straighten up from the squatting posture.  

SWOD:  Max Vertical Jump & Max Broad Jump (3 attempts each)

Metcon: 5K for time

Compare to 6.29.11

Post times and distances to comments. cc