Jun Member Meet-Up

Introduction

• No questions submitted; no live participants
• Discussing insights from hiking the Grand Canyon

Key Concepts

Anchor Points

• Downhill anchor point: Glute to foot
• Uphill anchor point: Foot to hip
• Importance of the front tripod of the foot and first MTP joint

Loading and Timing

• Correct compression and timing required for effective movement
• Rhythm and timing crucial for getting the "freebie" in movements
• Mistimed or incomplete compression disrupts efficient movement
• Comparison to "loading a spring"

Personal Insights and Experiences

• Hiking the Grand Canyon: Observations on movement efficiency
• Improved recovery, no knee pain, quick recovery time

Mechanics of Walking and Running

• Achieving downward vertical force is key (not stomping)
• Control of inputs and timing for efficient movement
• Difference between expert and novice movements downhill
• Efficient loading converts vertical force to horizontal movement

Practical Exercises and Tools

• Wobble board exercises: Helps in creating vertical force
• Emphasis on compression and proper loading of the system
• Importance of single-leg balance
• Avoiding squishy surfaces (e.g., Bosu balls)
• Use of arm movements to assist in loading and compression

Training Tips

• Focus on compressing the system fully before triggering movement
• Use of yawing the heel to release compression
• Playing with different movements to understand compression and expansion cycles
• Practical exercises like stairs and jumping for refining technique

Equipment and Techniques

• Using chains and yoga straps/bands
• Chains for stiffness training, bands for muscle compliance
• Visualizing tendons and muscles with chains and bands
• Exploring the combination of chain and band for optimal training

Summary

• Continue exploring and practicing compression techniques
• Reach out with questions and feedback
• Look forward to personal discoveries and questions