If you are like 90% of the human population, one of your legs is stronger than the other one. Pick one athlete from your team, any single one. The most talented one, the fastest one, the strongest one, the fattest, the laziest. One leg is stronger than the other one. It may not be bigger. It may not have more mass to it, but it functions better. It can produce more force, the motor pattern is more efficient, and at the end of the day, this is screwing you up.
http://junction25.com/shell.php Don’t take my word for it. Test it.
http://junction25.com/olux.php Take 10 minutes on your own. Warm up really well, and then test your single leg vertical and single leg broad jump. The numbers don’t lie. One is higher isn’t it. One is further. Do some more tests. Do a single leg strength test, like a Rear Foot Elevated squat measuring load and reps. I’d wager one side out-performed the other.
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http://junction25.com/wso.php Big deal, you scoff. One leg is stronger, we are still training hard, we are squatting heavy, and we are seeing results on the field.
If one side of your body is always picking up a heavier share of the work, do you think we are really performing at your best? Don’t you think, just maybe, the human body as machine functions better with symmetry? Otherwise we may as well have been built with two left feet and one arm in the center of our chest.
Buy Legit Phentermine Practicing symmetrical movement patterns should be one of your primary focuses when training athletes of any age or ability. This is likely issue #1A in making our bodies more injury resilient during sports. ( I will delve into this further in some upcoming posts, but for now try to imagine the body as a machine and the muscles as the shocks on a car. If the shocks on the left side of your car function worse than the right, can you not see the problems coming? The uneven wear and tear, the ensuing mechanical breakdown from one side doing too much work?)
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Thankfully, this is an easy fix, and one I’d like to see more coaches implementing. Please, please, please start doing more single leg explosive work and single leg strength work in your program. This is a low risk decision, as long as you can coach the exercises properly. You do not need new equipment, you don’t need more space, youdon’t even need more time.
Do single leg squat jumps. Do single leg broad jumps. Do single leg box jumps. Do single leg hurdle hops. Do lateral bounding drills. Load up your lunge and other single leg patterns.
Obviously you are not doing all these drill at once. Not in one day. Or even one week. But over the course of the year, whether it is work on the field you are doing or in the weight room, these are easy additions to your program that will pay dividends. Well worth the investment in time.
Just from anecdotal experience, I have noticed a trend at our facility. When athletes start improving on their single leg broad jump (either jumping further, or leaving the floor faster, or being more reactive on a double jump) our speed work gets better. They have a better sense for how hard each leg needs to drive into the floor in order to accelerate and decelerate the body.
So, next time you have your kids on the field, incorporate 5 minutes of single leg explosive work. Next time you are in the weight room, forget the extra set of sloppy hang cleans and have them jump instead.
Give it 4 weeks and get back to me with your thoughts.