Train THIS to Become SPRINGY - "Ankle Stiffness" Explained
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- Опубліковано 27 січ 2024
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In this video, I discuss something called "ankle stiffness." Ankle stiffness might not sound that exotic, but in fact it is one of the most crucial things an athlete can train!
What ankle stiffness refers to is hysteresis - how good the achilles tendon is at returning energy to the ground and rebounding. This is extremely important for sprinting and jumping.
Many people assume that training squats is the best way to get a high jump and faster sprint. Indeed, studies do suggest you can jump higher by squatting.
BUT this jump height is typically measured in terms of a standing vertical jump. And how often do we do that?
During sports or parkour, we more often jump from a running start. This often means launching off of one foot and having very minimal contact time with the ground. It becomes less about producing power and more about transferring power to the floor.
This is where ankle stiffness comes in. The good news, of course, is that there are several ways to train it! Here are some of them... - Навчання та стиль
Shop my favourite jump rope: www.crossrope.com/bioneer8
Save 15% with promo code: BIONEER
My eBook and training program: www.thebioneer.com/product/sft2/
05:22 "high knee" related .. tangentially.
Could you explain the high knee lifting, with low forward propulsion seen in men playing sports as they age? A contributor to loss of speed in field sports.
Thanks
Literally going jumping with a friend later today as a workout - mythical upload timing Bioneer
“Going jumping with a friend”
I love that I’ve found people like me on UA-cam 😂 Have a good sesh!
@@TheBioneerwhere does one even begin? I’ve lifted my entire life, now 48, and still have a very physical job (firefighter). I need more movement/mobility and functional training but to maintain my strength etc.
I don’t have much time for reading a lot but do you have programs to purchase that are already put together?
@@bradleyjishliterally in the description of this video.
@@Sr_Fadogosh man I’m so sorry! Forgive me for being so foolish. You are so wise and insightful. You are better than I.
@@bradleyjishthank you for your service! Make sure to take care of your overall health~ sounds like you got the strength in place, but like you said, mobility, movement, basic levels of endurance. Then also focus on nutrition and recovery (mainly sleep)
I wish you all the best!
We DEFINITELY need an interview with Paul Fabritz aka PJF performance. He's James Hardens trainer and specializes in vertical jump and athleticism training. He's one of the BEST in the game when it comes to training vertical jump and multidirectional explosiveness/ athleticism.
I second this 👆🏻
Not true
@@monsieurLDNsay more
@@monsieurLDN Everything I said is true. He's one of the first guys the NBA and high level college players consult for a reason. He's got the results to back it up.
One of the most basic things is standing on one leg and closing your eyes. Because you can't see all the stabilising muscles in your ankle work really hard. Beginners can only last a few seconds. Used in many sports to help prevent you rolling your ankle spraining or breaking it. Easy to do to 👍🏽
As an older person, 60+, who has had significant lower calf/upper achilles issues, for decades (with numerous tears/strains), your training is compatible also for near passive training.
Your channel, along with a couple of others have allowed me to understand the best techniques to adapt, to my own requirements. I have been working hard on developing the deep squat, as I've also had life-long knee limitations (dislocated one of my patellas 5 times. Not for a quarter of a century, though), from overly loose ligaments & tendons (a family trait, I'm afraid). I can now squat for a couple of minutes at a time, & stand, with decreasing pain. This is stretching my calf/tendon area, increasing circulation, & aiding in their repair even further.
Playing golf, for the walking, & my work has increased my knees to the point they are the strongest they have ever been.
Who knows, I may be back to running, at some point, which I haven't done, since my cricketing days. Also, in the 1990s.
You do great videos, that are easy for a novice to follow & adapt. Thanks. 👍
Perfect timing ! I was just thinking about ankle stiffness (because you had mentioned it in your last video). So, i grabbed my phone and went to look up that JC Santana interview you did to find out more information, when lo and behold! A new video dedicated to ankle stiffness! Very quick and informative. Thank you.
I heard you mention in an old video that you practice "standing like a tree" (zhan zhuang). I would love to see a video dedicated to standing practice, qigong/neigong and/or internal martial arts. I am interested to see how and if they fit into your view of functional training.
I’d definitely like to make a video on that! Stay tuned 😁
Hey very informative video!
I do the physical prep of a basketball team, and I try to do lot of ankles plyo (mostly small jumps without bending the knees and trying to minimize the contact time) to make them jump higher, and it works!
For endurance runners, it is very useful too to reduce the cost of running and thus make the performance better!
Thanks for all the vids, I am crurently doing a master degree in sport science in Lausanne Switzerland and the topics of your videos are very often very close to the newest studies and interests in the domain. Always very informative, thx!
I am a table tennis player and ankle stiffness and springiness is very important for my sport, though this is somethign I have never put too much effort into developing further. I have tried including different variations of pogo jumps as suggest by Kevin Finn from Peak Performance Table Tennis, but I am also thinking about buying a jump-rope to add it as a short cardio and ankle-stiffness session for my warmups.
Beware over striding when sprinting, and landing on your heels. This is probably obvious, but if you want to train your Achilles tendon through to your calves, you need to land either midfoot or toes first.
I used to do jump rope regularly. Gonna try and get back into it.
I used to think i was reasonably fit, till i found this channel. Just watching this guy wears me out! Great inspiration with really helpful coaching. Top notch
Watching you for around 2-3 years and your videos are always so good and useful. Thank you, Bioneer
As always powerful advice ! It changes everything for me ! Thank you Adam
I like the deep dives, but love the quick and to it. Thanks!
Informative as always.💗
After years of neglect I’m working out again. Your videos have been great help with figuring out what I need to do. I have already made some progress. Thank you.
I progressed from 50kgs calf hops with no knee bending to 85kgs for sets of 25... Sprinting was then a floating experience.
Thanks for the informative video! I also train my ankles for hiking and running, it helped me to avoid a lot of injuries 😅
As a jumper in track and field, we would do something called static hurdle jumps. Standing on the base rung of a hurdle, we would practice taking off from that static position over the hurdle. After a good warm up, we would then do these in succession, landing on another hurdle rung from jumping off the first, and rolling immediately into the next jump.
While this is obviously not a beginner exercise, it is a good next level step. Beyond that, the concept could be applied to a softer example. Like, you could choose a smaller obstacle to jump, or just jump over something in your mind.
At any level, this exercise does wonders for this specific training. Not merely with just the actual jumping, but also with the landing. By keeping tension while in flight, landing properly can target the concentric movement as well. This is further amplified when performing the successive jump version.
perfect timing ( again ) cause im thinking of a way to take my leg seriously , life long parkour fan and your video came up with ( new knowledge unlocked ) for exactly what it needs to describe what i ve been trying to find . Happy monday bro , and for those who are storror fan 🥳
Yup. Ive been using crossrope for the last 5 years. Life changing
Congrats 🎉🎉🎉 Love this one Bioneer already doing all the above Try doing Capoeira Ginga ideal for the above mentioned ankle stiffness...
Amazing timing.
YOU SAW MY COMMENT!! on your last video i asked for a vid on ankle stiffness, thanks a ton for listening
thank you for sharing your knowledge
Another excellent video! I do think I have been desperately needing to incorporate some jump rope into my routine to help with ankle stiffness. Especially since I've sprained and twisted then a lot in the past
I love how your work showcases the potential of the human body. I need to break out and reread Super Functional Training. So I thought. I hadn’t even realized 2.0. Sign me up! Definitely gonna grab that. Great work as always.
I love the Crossropes!
Love this channel
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
- Socrates
a fate artificially imposed on 99% of the species for the sole purpose of protecting the egos of the well off...
Too late for this man, I'm afraid! 😅
I was wondering yesterday how do i make myself more bouncy and your upload couldn't have had a better timing lol
Love that I’m not the only person who wonders that 😂
What a coincidence. I've atarted training for ankle stiffness a few weeks ago, after taking an interest in jumping higher. I've actually already noticed some improvement, I feel way more bouncy (and I wasn't no sucker to begin with, I was always a much faster sprinter than my friends 🔥)
I think ill give some of these a try during my active recovery days. Im back on my marathon training schedule and this seems a good way to keep from rolling my ankle (it happens to me a lot😅)
Soo important, one of the most common injuries. Already injured them for three times... (1st Jumping down every two stairs bcs hurrying to catch the train 2nd Playing football and I blocked a ball in full sprint. The ball tilted my ankle and I stepped with my full bodyweight on it and 3rd I jumped over the wall while doing firefighter exercising and I felt on my ankle again..) everything could be prevented with ankle stiffness and mobility. Now it's tuff to recover and I need to do physicall therapy. But after I recover I'm sure that I will train ankle mobility and stiffness at least twice a week. Nice timed video, thank you. Looking forwards to buy your whole program. I belive for firefighters could be more than perfect
This video came right when I needed it, I've been training my jumping for a couple years and I put too much focus on leg power and got too strong too fast, and now my tendons can't handle it and I frequently injure my achilles. Gonna start jumping rope and hopefully slowly build up my tendons. Side note tho, you've got impressive bounce, you ever measure how high you can jump?
similar to what he said in the video with in my experience learning a bit of taekwondo for a few months and a few basic parkour movements greatly improved my plyometrics
like just bouncing and doing a few hops and jumps developed my calves and ankles and now i dont even need to bend my knees to do a fairly high jumps
greatly recommend em for people
this is something i want to get into as i get my mobility back, tried a skip hop and was horrified that i couldn't do it, so training on
Perfect timing, I am just about to go out training Parkour with some friends for the first time since like 2010.
How old are you? Asking cuz I am in a similar situation!
@@riccardodeiana160 I'm 33. Started training when I was 16, then stopped at around 19, and am just starting to get back into it.
I like the thought of this in relation to bicycle trials riding. (Basically bike parkour).
Like to see a video on wrists pronator training or arm wrestling training techniques
Super interesting! You may have already addressed this, but I’d love any thoughts you might have on avoiding muscle imbalances and promoting correct alignment and form. Whenever I try to run my knees flare up and I have to stop almost immediately. Recently I noticed that my feet/arches are kind of collapsed and it seems likely that there’s a connection. I also know that weak glutes can contribute to knee issues because too much work is being done by the quads etc. Have you had any experience with this type of thing, and what do you recommend for trying to make sure that the whole system is working ok? I’m afraid of getting injured and reducing what I’m able to do instead of increase it…
I do train this every time I train.
For me it has more to do with injury prevention, which is of course also athletic development, but at a lower level.
I hope to get to sprints and bounds at dine point in the har future, but I'm easy too fragile for that now😊
I had foot drop 3 years back and im working on a 5 min mile this helps
guess I am gonna start doing jump rope stuff
What about skipping? That seems like a great combination of many of these techniques and fits into your motionpunk ethos as a way to inject play into basic movement.
I'm currently training a Cricket Academy player and we're moving onto ankle stiffness for backfoot bowling, what timing on this video, soaking up any extra knowledge I can find to add to my arsenal. Thank you!
educational.
What are your thoughts on walking barefoot on sand (or any uneven terrain) to help with this?
Is training this ankle stiffness helpful to be able to squat deeper. Because I have such an issue with it. I have been working with some of the actions you have suggested like horse stance and just going as low as I can go and bounce a bit for as long as I can. I have seen slow improve but improvement which is awesome. Thank you.
hey bioneer, i’m a highschool track athlete doing the 800m and 1500m mostly i’m 5’9 120lbs very skinny and i wanna start weight training in a functional way that will benefit me like you do. i’m so lost on programs/splits and everything i need to do what do you recommend?
Can we get an eye training episode? (I wear glasses, I need it😂)
no wonder... i fractured an ankle and the other got inflamed because it was too much load on it, it took close to a year and a bit of rehab to actually regain balance. i like taking long walks and everytime there is a step i like to do those ankle jumps/skips and i mean every step or small ledge.
and i noticed after like 2 years of doing this i can basically jump most of my static jump "as in squat and jump" with very little effort using my ankles.
may i ask for help, my actual tendons ae very strong now but the bone in the joint still hurts a little when i press on it(unlike with the other ankle that wasn't fractured) i took an x-ray months later and it only showed a micro fracture so it shouldn't be a big issue yet even years later it still has a bit of pain.
i'm newly 25yo for refrence.
I see so many athletes at the end of their careers with absolutely destroyed knees who can barely walk
Is there a way to mitigate impact on the knees for this sort of training? Or is there a way to help protect the knees in this sort of training in general, or even strengthen them
Does forefoot striking a 5k improve ankle stiffness?
I would love to be able to do this but im 300 lbs and its covered in snow outside, so not a good time for me.
Hey man a sonic the hedgehog type video focused on running and jumping for track and feild people would be really cool
Do calf raises count as a way of training ankle stiffness?
I would sprint about 100 miles a week, so I would not worry about training ankle stiffness and for along time I did not think about it
Best way to train reaction time/reflexes? Like for martial arts, tabletennis whatever. Literally any sports needs it
Another great way to train it is by learning Kopac dancing!!!
Same as triple jumper's, not much leg bend in there
🔥
Instead of pushing a car could you do an isometric and push the wall as if it were a car?
I need my project car in a different place in my driveway, so I guess I'll get at least one rep out of it!
❤❤❤
👍🏻👍🏻👍🏻
3:17 the only reason I have a car 😅
Yessirrrrrrr
Most expensive Bioneer video ever: Now I need to buy a car to get my workouts in 😂
🤣
He didn't even go right over it. Camera trick 😅
See i thought truck pushing was how you get cars that don't start on a trailer.
If i was on my way to work and i seen him jumping over a bin ide look the other way and hope he doesnt come after me like a wild dog
As the donkey king DonkeyNation needed this to run faster and jump better to faster conquer the world.
Knees over toes guy programs strengtens this
Man that’s impressive you can handle bouncing in a full Hindu squat. Especially bouncing out of it into that leaping toe touch thing you did.
First 🥶👌
please dive deep into wrist training
yeah the 200€ jumprope
theres at least 1 million exercises on this channel alone. do I just quit my 5 jobs and abandon my 10 wives and 20 children to a different exercise each minute of of the day?
are you one of the nano-chipped?
First
This is my least favorite conspiracy guys. The Matt Walsh types. Arrogant, boastful, prideful, and armed with enough information and condescension to get under your skin and claim a victory due to your irritation.
so ankle stability is probably the more accurate title
No - ankle hysteresis (stiffness) and stability are not the same thing