Practice

Proprioceptive / balance training

Balance on one leg while you brush your teeth. It's ankle insurance.

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Sprint mechanics & resisted sprinting

Sprint to get faster. Keep the sled light enough that it still looks like sprinting.

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Contrast / post-activation potentiation

Put a heavy set before your jumps, then rest properly or don't bother.

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Olympic weightlifting

Do the Olympic lifts to get good at the Olympic lifts. Not to jump higher.

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Plyometric training

Jump twice a week. It's the cheapest power you'll ever buy.

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Yoga as physical exercise

Do yoga for balance and hips, not for muscle. Once a week is enough.

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Loaded / progressive stretching

Lift through the full range and delete the stretching session.

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Functional Range Conditioning

Do the end-range holds. Don't pay for the certificate on top of them.

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PNF stretching

Contract, then stretch. You'll get more range than holding the stretch alone.

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Static vs dynamic stretching

Warm up moving. Save the long holds for after you lift.

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Low-load occlusion for hypertrophy

Cuff the arm, lift light, grow the same muscle. Save heavy for strength days.

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Practical BFR

Use cheap knee wraps, not a cuff. Tighten so the limb pumps, never so it goes numb.

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