Thanks to Greg and @exsurgo.us for having me in today to check out some products and talk about training and business. It’s always a pleasure to connect with other professionals who are making a positive impact in the field. #gtech#gflight#gstrength
Direct objectieve feedback ontvangen tijdens de training kan een waardevolle toevoeging zijn voor elke sporter. Tijdens sporttrainingen zie je snel of de bal raak of mis gaat en bij standaard krachtoefeningen kun je het gewicht en het aantal herhalingen bijhouden. Met de @exsurgo.us gFlight kunnen we nu ook gemakkelijk door de hele training heen spronghoogte en grondcontacttijd in de gaten houden, waardoor de sporter real-time objectieve feedback kan ontvangen over de kwaliteit van de uitvoering van explosieve oefeningen.
Met een beetje creativiteit kan het apparaat voor meer dan alleen sprongen worden gebruikt! #jumpsquats#plyometrics#dropjumps#basketball#jumps#springtraining#elasticiteit#power#gflight
Jump height matters. It’s a great way to show how much force is being put into the ground at high velocities. What I think could matter just as much, if not more, is ground contact time. Specifically, looking at RSI (reactive strength index) as a way of seeing how well an athlete jumps with the least amount of ground contact time possible. This can be a great way of seeing how quickly an athlete can absorb and transfer force up the kinetic chain. Doing this on one leg could prove to be very crucial for baseball players. I’ve always talked about unilateral power, but force transfer and RSI on one leg might be a quality I’ve overlooked before.
Shown here, I got some baseline readings on Jump height, GCT and RSI with the @exsurgo.us#gFlight while holding 20% bodyweight and without weight. This can be a great tell of how well an athlete can transfer energy up the kinetic chain when the front foot hits the ground. #rfejumps#bulgarianjumps#rearfootelevated#rfesplitjumps#splitjumps#rfe#billmillertraining#exercisescience#rsi#reactivestrengthindex#jumpheight#baseballstrength#baseballstrengthtraining#billmillertraining
Super excited to have the gFlight from @exsurgo.us in the house!! This is huge for measuring height of all our jumps and plyo pushups.
Why is measurement so important with high speed movement?
1. Ensures that intent and recovery between sets are both high. These two components are crucial for creating adaptations that transfer to better on-field performance.
2. Ensures “readiness”, meaning that fatigue is not present heading into a workout. If initial jump heights, ground contact time, and ultimately reactive strength index are down, then that means there is likely still fatigue lingering from the previous workout. A plan that ensures better recovery would be necessary when that is the case.
3. Measures progress long term. As you may already know, medicine ball throw velocity is the key component to many of my programs. If height goes up and RSI scores improve with unilateral jumps and plyo pushups, then we can likely bet that all the strength training is working.
I’m very excited to put this to more use! #gflight#exsurgo#plyopushups#boxsquatjump#pistolboxsquatjump#singlegjump#strengthandconditioning#strengthtraining#billmillertraining#athletetraining#strengthtrainer
1 5310 April, 2019
Ved udregning af min Force/Velocity forhold, blev jeg (yderligere) opmærksom på at min svaghed ikke ligger i force, men i Velocity.
Så, efter jeg har lavet en PB i dødløft i overmorgen, begynder jeg at tilføje mere fart i de bevægelser jeg laver i min træning, noget der har manglet længe 😅 #firstname.lastname@example.org
(Video1: 53,5 cm , video2: 54,1 cm)
12 328 April, 2019
And this happened again! Day2 and she took the top spot. Two golds in two days?! Why yes, it can happen because it did happen because of all the prep work. Way to go @immiecross_spartan! #Repost@spartanrace with @get_repost
Your #spartancharlotte Sprint top finishers 👏
🥇Brian Gowiski 35:00
🥈Michael Blye 37:39
🥉Sean Clayton 40:54
🥇Imogen Cross 42:26
🥈Myriame Essalki 45:48
🥉Lauren Tierney 47:52
Super proud of @immiecross_spartan. She brought the heat for sure. Earned a 🥇to go on the wall. Real victory is mental as now she knows what it takes. “Find another gear!” #Repost@immiecross_spartan with @get_repost
I've been chasing gold for a while and today it finally happened, despite failing three obstacles. I was apprehensive about the course as I don't do well on wet obstacles. As I was running into the monkey bars I heard the MC saying "here comes your Charlotte super elite woman first place" and I was thinking "hold on mate, you don't know what's about to happen here!" Sure enough I slipped off the wet bars. I then heard him saying "can she get these 30 burpees done quick enough to hold on to first place?" Thankfully the answer was yes!! ------‐-----------------------------‐-----------------------‐-------------------------‐‐‐‐‐‐ I ran HARD today and felt way out of my comfort zone at times. I've been working on my running recently and the GPS watch my fiance bought me for my birthday had been a game changer. Now I actually have something to strive for and compare when training. As he would say "Stop guessing, start assessing". He couldn't be more right! --------------------------------------------------------------------------------------- Did a little soul searching on the course as well today. Elite @spartan racing is not fun. It's work. But the thing that keeps me coming back is the amazing strong women I'm proud to race against and call my friends and, most of all, sharing it with my other half. That's where the real joy lies. ----------------------------------------------------------------------------‐----‐-----‐ So... can I come back strong and make it to the podium at tomorrow's sprint? Let's see... __________________________________________ #exsurgo#gflight#gsprint#stopguessingstartassessing#trx#kettlebells#spartanrace#olympiclifts#usaweightlifting#nutrition#designer#producer#engineer#science#exercise
1 567 April, 2019
Blast-Off Logo long sleeves made with 100% organic cotton available online now (also in cool blue) #Flywithus 🌎 🚀
On a weekly basis we measure some type of sprint, jump or bound that incorporates all 3 planes movement. 👆Here’s a simple example of how we get outside the sagittal plane and look at the athlete’s force transmission ability in the frontal plane. The athlete was instructed to perform a repeated lateral bound for distance. We utilized the #gflight to measure the ground contact time and observe any differences between each limb. -
It’s important to note, this is only implemented with individuals that are competent with frontal plane skills and have developed the appropriate capacities (strength, power & coordination). -
In our opinion, it’s important to find practical movements that provide objective information that allows the coach to monitor and effectively manage the athlete’s training program.
Thanks @john.begley1 for the demos!
A common mistake we see during high velocity actions is with the ankle-foot complex and allowing gravity do most of the work during the ground contact phase (landing). In our opinion, we want the athlete to attack or actively meet the ground. -
👆Here’s a recent strategy utilizing various 3D shock plyometrics and the #gflight to teach the athlete to actively meet or “punch” the ground in different situations. This is another way develop the ability of effectively transporting energy (elasticity) in multiple planes of motion. -
It’s important to note, that the athlete is in full control and the landing speed is appropriate for their skill level.
Thanks @email@example.com & @evan_digiovanni for the demos!
7 3894 August, 2018
I absolutely love these 2 new variations of SL box jumps I developed last week! By placing the back knee on a smaller box and using a “plyo” step, the stimulus closely resembles the first few steps in acceleration. I also measured the duration of ground contact with my new #gflight ( @exsurgo.us@strong_by_science ) to motivate me to get off of the ground as fast as possible. 🎶 @markbundra
167 2,71921 May, 2018
👆Here are some examples taken from this week’s 3D knee punch drills. Continuing to stress the importance of the forward knee drive and high hip position in all 3 planes of motion. The purpose of using the #gflight was to give immediate feedback about the ground contact phase (GCT) and the elevated surface was to promote the concept of attacking the ground.
Thanks @aidan_wilkie & @john.begley1 for the demos!
7 59127 October, 2018
At the #uofstrength we’re always experimenting with new ideas that teach the importance of reducing muscle slack (no countermovement) and improving RFD abilities outside the sagittal plane. -
The #gFlight was utilized as a teaching tool; we measured ground contact times and allowed the immediate feedback to give the athlete an appreciation about their execution. This is another coaching strategy that placed an emphasis on ankle-foot stiffness and the concept of attacking the ground. -
Thanks @terrance5199 for the demos!
🎄🎁 GIVEAWAY!! 🎁🎄 I’m giving away a #gFlight portable jump performance tester made by @exsurgo.us. This is the most affordably accurate way to test your vertical jump, making it vital for every sports performance coach and trainer.
1️⃣ Post a video performing Drachs Jumps while wearing your holiday best. (stories are great but bonus points for a post on your feed!)
2️⃣ tag @michaeldrachtraining and @exsurgo.us
🎄I will choose the winner on Christmas Day based on the quality of jump and level of festivity! May the best dressed jumper win!!
51 2,10714 December, 2018
💥Here are two assessments you can use today with your athletes
The Eccentric Utilization Ratio (EUR) and Stretch-Shortening Cycle % difference (SSC%)
Both assessments help find deficiencies in jumping performance and help you create a more “optimal” jumping profile going into competition (when all of your training matters most). EUR takes an average of 3 countermovement jumps (CMJ) and 3 squat jumps (SJ). This ratio can then be used to assess the transfer of power in your athlete. The latter, SSC% takes the percent difference between the CMJ and SJ. Research suggests that a 10% difference (CMJ higher) is “optimal” for performance. Especially sports that require effective use of the SSC (i.e. basketball, volleyball, etc)
There will also be an excel file available for download from our website. All you have to do is plug in your athletes 6 total jump heights. Easy as that! More assessments to come!