Severs Week 6 - Landing And Bent leg calf raises

This week's activities

For week six we will be introducing the movement skill component of the program. Start these at an easy intensity and only increase very gradually. Pay close attention to the video demonstrations and instructions below.

Severs quick links:

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Read the Severs Knowledge base →

The daily routine is still to be done every day. It now contains:

Foam rolling, 10 rolls each position
The Crouching Three stretches, 30 seconds per position each leg
Glute activation routine, five reps each leg for each variation
Standing calf isometrics, just two sets of 45 seconds each leg
Bent leg calf isometrics, just two sets of 45 seconds each leg
Keep logging your pain levels before and after the days program

The workout is to be done three times per week, with at least 48 hours rest between each workout. It contains:

*Note the change to workout sequence*

Glute bridges, three sets. See workbook for reps
Bodyweight squats, three sets. See workbook for reps
Stride Outs, three sets. See workbook for distances
High Hip Skips, three sets. See workbook for distances
Postage stamp jumps. See workbook for sets and reps
Standing or bent leg calf raises, three sets. See workbook for reps (these will alternate each workout)

Remember to keep logging your pain levels before and after the days program.

Don’t panic if you have the occasional moment of soreness, that is totally normal. If your pain stays elevated for more than a day, it might be worth revisiting your acute to chronic workload ratio to see if your training load has jumped up suddenly.

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Ninja Landing

Week 6, getting close to completing the program!

Great movement skill is a key foundational quality so many junior athletes lack. Fundamentals such as running and skipping (which you have already started) along with jumping and efficient cutting mechanics are poorly taught to today's children that spends less time in free play than any before.

For week six we will be introducing our favourite jumping drill to help you jump and land like a ninja. With only two weeks to go, your heels should be feeling consistently much better, potentially even 0/10

Jumping And Landing

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Every athlete wants to learn to jump as high as possible but before you can fly you need to be able to land properly. Soft, stable landings are a crucial part of deloading the heels and reducing the grounding reaction force loading of sport.

A soft, glute dominant landing pattern will take advantage of your newly activated glutes, helping redistribute ground reaction forces away from the heels and spreading them evenly through the lower body.

A good landing should look very similar to the squat pattern you have been practicing. Be sure to land with the midfoot hitting the ground first, then stick the landing with the entire foot. You should finish in a stacked, stable and glutey shape.

Start small with tiny little jumps over an imaginary postage stamp on the ground, if you feel confident, gradually jump higher each workout to test your skill and control.

Bent leg calf raises

Just like how there are two variations of calf isometric holds, there are also two variations of calf raises through motion. Starting from this week you will alternate the version of calf raise you do in each workout. Rotating between straight legged and bent legged raises.

Watch the video for James’ demonstration on how to perform a bent leg calf raise.

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Severs Week 6 - Landing And Bent leg calf raises

This week's activities

Ninja Landing

Jumping And Landing

Bent leg calf raises

That’s it for Week 6