World Training Center update: February 2014

World Training Center update: 

So far training is even better than the weather.....even in comparison to current Iowa conditions. 

Its good to confirm on what we've been doing very well w/ at grit gym. Being regarded as a "rare coach" and "ahead of the game" by Coach Dan Pfaff himself, said very nonchalantly in plain conversation but was great to hear. And most of all, learning what we can tweek and improve upon at Grit Gym in the future. Not to mention the increased network of resources thats come of this week. 

Im having a blast.

So far I've laughed and learned something new everyday. If you can do that everyday, you're gonna be just fine.

My Top 5 for Parents of 7yr old Athletic Prodigies

After countless questions from overbearing parents about their 7yr old "athletic prodigy", I have come to many conclusions. 

So what are top 5 things parents should encourage 7yr olds to do If they want their kid to be a superstar athlete, in my opinion? 

1) Watch the edited versions of: 

    Kickboxer, 
    Bloodsport, 
    all Batman movies, 
    the first four of The Rocky series
    Teenage Mutant Ninja Turtles (original 1, 2,and 3), 
    Rudy. 

And not just for their awesomeness. 

Then reenact scenes in back yard. 

2) Learn to use a compass

Then go on an adventure alone in nature. WITHOUT a cell phone. They'll be fine while learning to rely on their self. 

3) Wrestle w/ their friends and rough house w/ their uncle (this is my job w/ my nieces and nephews). 

Anyone that says wrestling isn't the greatest sport for general athletic and psych development obviously has not wrestled. 

5) Turn off the screens. 

If I had a tablet, computer and cell phone when I was 7 I'd be stuck in them all the time too.

I'd have missed out on climbing trees, catching frogs, being covered in mud, getting lost in the timber (I believe the rest of the world calls it 'the woods') and having to find my own way home, fighting w/ my best friend, making up w/ my best friend, being John Elway in the back yard, hitting imaginary home runs, winning the olympics in the back yard, glueing random pieces of wood together and calling it art, cutting myself w/ my dads tools trying to "make stuff", watching my dog stalk and catch an animal, falling out of trees (kids that fall typically have less fear of heights than kids that didn't attempt), building "forts", crashing my bike, etc, etc. 

We live in arguably the best time of human existence for a child to grow up (outside of pollution and food), IF and I mean to put emphasis on the word 'if".....If parents will get out of the way, and/or allow it. 

His words, "Adam, Let's lift with our shirts off."

Every 7yr old in the world knows more about life than 99.9% of adults, it's us that can take a lesson from them. 

This isn't meant to sound preachy, it's a perspective. But these are probably the most common things I say w/ my nieces and nephews: 

     "Well, what do you think?"
     "What's over there?"
     "Let's find out." 
     "WHOA!!" 

The rest of the time I'm mostly listening and watching w/ curiosity to see what they're gonna get into next. 

Point is to let little Johnny BE little Johnny.

Case AGAINST Olympic Lifting for Baseball

If Olympic lifting continues in the baseball community, the ulnar collateral ligament (UCL) in baseball pitchers will become what the ACL has become for female basketball players. 

The UCL is a ligament on the medial side of the elbow, right around the "funny bone" area. It has importance because it's what is known as a ‘Zone of Convergence’. All the muscles and tendons from the hand and wrist flexors come to meet at this one area. The UCL gets beat up during repeated stresses like heavy gripping, the layback-acceleration-deceleration of the arm during throwing and from heavy valgus stresses that we will cover shortly. 

See the layback and stress that'd put on an elbow? 

Olympic lifts and certain kettlebell exercises for baseball athletes not only lack the desirable training medium that youth athletes need but they are irresponsible and detrimental to BOTH of the pivotal pieces that I and GRIT GYM stand for. 

Grit Gym started with 2points of emphasis. 

1. Build durability to prevent injury in the first place (Corrective Exercise)

2. Enhance athleticism to promote a better experience in sport (Strength & Conditioning)

During the catch phase of the Jerk and the Snatch (both are overhead Olympic lifts), the shoulder actually does very well and there are little significant negative affects. However, the elbow has an enormous amount of valgus stress placed upon it in an instant. This is dangerous to a baseball/softball player because the elbow and particularly the UCL are already taking a beating via overhead throwing. By the way, valgus stress at the knee is one of the main reasons that females have more ACL injuries than males.

The Clean is probably the least dangerous of the three but it's still asking the elbow to go through an extremely fast flex (think opposite of extending the arm) and be forced down by a large amount of weight, putting a huge compressive load on a very small, intricate area that also happens to be extremely delicate in the overhead sports like baseball, volleyball and tennis. As well as putting a dramatic stretch on the hand and wrist flexors that ALL connect back in that “Zone of Convergence” at the UCL on the inside of the elbow.

We can look directly at Tommy John Surgeries. 10years ago a 17yr old having Tommy John Surgery would've been considered absurd taboo. It didn't happen. 4years ago we started noticing high school aged throwers having Tommy John, and now it is commonplace.  

A huge portion of the problem is the overwhelming popularity of Olympic lifting and strength coaches’ unwillingness to look at their programs objectively enough to see that changes need to be made IF we are to keep athletes healthy. You cannot train kids today the way we trained them 20 years ago, or even 5years ago. Yes it looks and feels pretty cool to rip up a huge clean, snatch or jerk, but is looking cool for a split second what we're ultimately going for? It’s no longer a matter of having the talent to make it to the league, but also having the durability to stay healthy

I have to admit that I do support Olympic lifts. Olympic lifts are great..... for those competing in Olympic lifting. NOT any other sport. Everything we get from Olympic lifts can be attained via other means. It's basically a weighted jump, which is the last thing most kids need anyway (The biggest lack of understanding in the Strength Coaching community is the differences between speed, power, and strength, these coaches choose flashy lifts instead of what will actually get their athletes performing better and with less injuries, either because they don’t know any better or they don’t care, either way this is a dangerous coach) The catch phase of a clean also has validity and is solved with an appropriate front squat (not everyone should do the same front squat). The posterior chain and hip hinge work is accomplished with a safe and proper deadlift and/or box squat. 

As mentioned above, for competitive Olympic Lifters, those lifts are their sport as much as a football is to a Quarterback. But baseball players especially, and really any other sport, are not Olympic lifters, they are baseball players. We have to start scrutinizing the training that these youth athletes are performing because these kids that are training their butts off deserve better than to have their hard work ruin their body and their experience in sport.

Learning Tools: Slow Motion Sprints

Slow motion sprints are great learning tools. 

Young runners, pay attention to his contact and contact time. The ball of his foot (NOT toe or heel) touches directly below his body in a loaded position, ready to deliver force to the ground. DIRECTLY BELOW even though it looks as if he is reaching. This is at top speed, you are not seeing the start, which in almost all other sports is the more important part. But watch the contact of the foot w/ the leg drive that he uses to propel himself fwd. 

REACHING actually causes a runner to slow down. They are stopping themselves little by little with each step, they are wasting energy and they end up w/ extra contact time w/ the ground mostly b/c it takes them a long time to get the foot back to directly underneath the body where it can deliver force to the ground again. Ultimately wasting their speed talents. 

When running, don't reach, instead drive. It should feel like you are gliding. 

Dismissing the CALORIE

There was a time when I first got out of college and immediately ran into a world that DID NOT MAKE ANY SENSE in the field of Strength and Conditioning, Fitness, or Nutrition (meaning that I had higher expectations for my peers). I needed a job so I took one at a corporate gym (awful idea), where it was important to kiss ass, toe the line, keep your opinion to yourself, and conform into A COMPLETE TOOL.


Click here

Needless to say, I didn't last long in that environment......IN FACT.....I got fired.....about 2wks before I was gonna quit. Kind of coincidental, but it was bound to happen. I told people the truth, or as much as I knew at the time. I wasn't willing to mislead or tell them bullshit that wouldn't help and sometimes could potential hurt their progress.

Now I notice how wide spread this little anomaly is now, which actually makes it NOT an anomaly. But it can be better. The standard right now is that if you can sell and motivate then you make money, and this somehow makes you an authority. This is sad.

GRIT GYM has sold based on it's expertise from the day of it's conception, and continues as such to grow as a leader in this area.


If there is one thing I've somehow done a good job of in my continuing education, is the recognition of BULLSHIT, and the dismissal of such. When I talk to other people that do what I do, I usually end up laughing, and the majority of it is at their bullshit.

This video is to clear up the first bit of bullshit I ran into when I got in an argument with the staff at that first "Club".

COUNTING CALORIES IS BULLSHIT

This will become a series and we'll get into the more controversial lies that you've accepted, and that you will have a hard time believing me about. 

For instance why NOT to eat breakfast. Mmmmmm.....wouldn't that blow your mind if that happened to be true......?

The best is yet to come. 

Bit About the Hamstrings

In this installment we go into why/when we do or do not stretch the hamstring. Here I'm staying away from the differentiation between dynamic, ballistic, or static stretching. It's unnecessary for the purpose of this post.

What you need to know is that "absolutes" are extremely rare. The answers almost always lie somewhere in the middle. Some people will need their hamstrings left alone almost all the time, and some will need their hammies worked on often. It completely depends on the individual.



Our main focus during the screen and assessment that tells us what we need to know concerning the hamstring almost always comes from:

1. The alignment of the hip: anterior/posterior/neutral pelvic tilt
2. The symmetry between the flexion and extension patterns of the Right and Left leg
1. Asymmetries are actually the 2nd biggest predictor for injury, the 1st being pre-existing injury
3. It has NOTHING to do with a sit and reach, that is a low back test, not a hamstring test

When Stretching the hamstring, where the majority of the world goes wrong is using a touch the toes or a sit and reach approach, both are terribly incorrect with regard to the hamstring. Yes they do have a place, even though it is rare and should only be used in assessments such as the SFMA, which is an incredible way to look into what's going on with a person in pain. Practicing these movements and stretches is an entirely different deal.

When stretching the hamstring, we want to support a proper spinal alighment. In order to improve this stretch use a towel under your low back.


If I were to show you my other leg in this video you'd see why I need more work on my right side and less on my left.

Keep in mind that most people actually need very little hamstring stretching, and the ones that do usually need quite a bit of it. So it's going to be a good idea to get assessed in order to adjust your actions with your needs.

How to Live INCREDIBLE for over 360 years

It is important to consider what he says about the age 14. 

Around 14 is the 2nd phase of development for humans, the first being around 7 when school starts (when we are institutionalized). 

It is here that most of us stay for the majority of our lives (it satisfies one of our highest purposes, to create life to ensure continuation of the species), unless something traumatic happens and/or we go to a huge ambitious journey of emotional/spiritual growth. 



This journey can happen in many ways. One is already mentioned, it is the school of hard knocks. The 2nd is through deep spiritual practice (but christianity and many of our religions are screwing it up by using 'guilt', which is the opposite of 'grace'). And/or we can be courageous enough to immerse ourselves in learning and challenging ourselves w/ deep psychological practice w/ a coach and self learning.

In common terms, this takes tons of courage, and tons of commitment to ones self IN ORDER TO KNOW ONE'S SELF (this scares the shit out of 99.99% of people, people fear what they don't understand and 99.99% of people do NOT know who they are).

Resistance to this is simply fear, and not facing this is succumbing to that fear. Also, Negation of this is a simple projection of such. 99.99% of people are subject to this. Just how it is.

The ONLY way to BE INCREDIBLE is to take that 

journey. To learn.

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www.twitter.com/adamrees

www.twitter.com/gritgym 

The Bullshit of Goal Setting

What are you doing TODAY?

When talking "Goals" in today's world, the cart is almost always put ahead of the horse.

The high school athlete says "I want to be a state champ". 

Well that's great, but you're not playing for the state championship today. It may be the first game of the season and if that athlete's head is in the last game of the season s/he isn't going to play up to potential in the current game, s/he is on some level preoccupied w/ the last one that s/he hasn't earned yet.

Don't do this. It's good to have goals, but until there is a plan behind them, and this plan can be day to day, until then those goals will be BULLSHIT. 

The point is to do the ABSOLUTE BEST that each athlete possibly can to develop their body, mind and skills everyday and this will take care of the goal. It'll release the athlete of fear that only holds them back, allows them to remain in the present solely focused on the task at hand that is to develop their ability or to dominate w/n the current competition. It'll also allow for excitement in preparing for as well accomplishment to this instead of fear (there's a big difference between the two).

Start by taking action on what you can do TODAY. Just like the past cannot serve you other than what you've learned from it, the future hasn't happened yet, it doesn't serve you in any other way than your PREPARATION for it.


Preparation would be to include all things necessary to build ability: Strength and Conditioning, Psych, and Skills. So is the body and mind right as well as have skills been honed as best possible?

Athlete1: is obviously very good as seen by his/her ability levels, however falls short of best possible preparation. This doesn’t mean s/he lost the competition, it means s/he isn’t best possibly prepared for it. This has to be okay. In going for the outcome s/he has gained something incredible IF s/he gave it ALL. Then there is nothing more s/he could’ve done AT THIS TIME. Now s/he KNOWS s/he did his/her ABSOLUTE BEST. That’s true success and victory regardless of the outcome. Trying to do better than your best is a set up for failure. 

This is how an athlete lives on the edge, and every athlete should live on their edge. 

Athlete2: is obviously very good. His/her progress best sets him/her up for competition. Both athlete’s have the same responsibility in their competition, just so happens that Athlete2 is best prepared. Both require their ABSOLUTE BEST every single day. 

These reminders in your pocket, goal setting, and PRESENT preparation are all about focus. There are two relevant questions to ask yourself.

Where are you?
This reminds us to be Present. 

The 2nd question gets us focused to the task. 

What are you doing TODAY?

Farmer Strength, Ninjas and Being INCREDIBLE

In order to watch this, keep in mind that a Bovine animal will grow around 3lbs/day in the firstyear, and a pig will grow around 2.2lbs/day. It'll make sense when you watch.

Yogi's vs Lifters vs Desk Jockeys vs THE FREAKS

These are spectra. Everyone sits somewhere on these, between your ultimate strength and weakest or between the furthest degrees of stiffness and mobility. It’s categorizing people to learn where we need to be and what means of exercise we should tend to in order to promote the best athlete (strong, efficient, fast, durable) that we can be (everyone has an inner athlete, age and ability level are irrelevant).

Everyone should be reaching towards the middle and doing more of the same won’t help. It is necessary to do what is opposing and usually what does NOT come natural. We must practice, this doesn’t mean immerse, but practice what we are not good at performing. Naturally mobile people will excel and therefore tend to enjoy yoga b/c they are good at it and will end up doing more and more of it.

People w/ a certain amount of “natural strength” (I use this loosely b/c it doesn’t exist) will gravitate towards lifting b/c they’re good at it. These people are typically on the more stiff and wound up (psychologically) side that could use the mobility, relaxation and breathing patterns of yoga. This is true and the same for the yoga person that needs the addition of strength work (actually more so than the other way around, even if I’m slightly biased, science agrees).

The desk jockey needs to do something that’s off his/her butt. And the genetic freak has just happened to luck out (h/e remember that ‘natural’ strength doesn’t exist). Unless they are too mobile, then this goes to the “stability spectrum” that I’ll explain next time. I happen to be one of these too mobile/strong/ freaks and it can raise a whole new host of issues that I’ll get into later.

Until then, do what goes against your nature or comfort zone. That’s where the magic is. 

Defining GRIT

I once heard a man say "Words freeze reality". Sit w/ that for awhile. 

Humans are extremely social animals. To the point that w/o this we will die. Interestingly enough the reason we are so social is due to evolution. Groups made us better able to survive. The mammalian brain developed from millions of years of the outsiders of primitive species getting killed off and failing to reproduce, while the more social insiders stayed close to each other, survived and had offspring. 

Reptillian brain: Instincts like reproduction and survival (food, fight/flight, sex), along w/ our masculinity/femininity.

 

Mammalian brain: emotions, social stuff like attachment/bonding/friendship, it assigns value to people/events/symbols/information (this is how friendships start, a certain amount of shared positive emotions), we don't have direct influence of this like we do in the higher brain. 

Higher brain: beliefs, intellect, character, commitment and identity, creativity, decision making, ethics, identity, boundaries, etc. This is also where we trick ourselves w/ our own bullshit (logically we know who and what we are but the bullshit is that on some level this logic contradicts our true deep down belief of our self that we've developed since infancy through our experiences and the bullshit is the lie between your logic and your true beliefs that aren't logical, everyone has this, but no one knows that your logic/truth is based on a lie w/o lots of work and being told so, something like this, b/c the lie has been going on before our first memory so it is accepted as "true" and we don't know any different, until we do something about it like this: click here, esp the bottom two). 

Verbal communication (words) live in the top two brains (80% of human communication is done nonverbally). They are important, and why have them if not to be clear on what each mean. How else are we to clearly communicate w/ each other? 

Since the first idea of GRIT GYM there's been a question to how do I define what GRIT means. I know what it means to me, but how will that come across to anyone else. It's not JUST about getting results or being part of a tribe, it's a way of living, it's an attitude, it's about character and growth, it's about being a badass (not the weak, insecure bully or passive type but the strong willed, personable, intelligent person of high character or seeking high character), but this is still vague. To someone else Grit could mean that the gym is full of sand or about clenching your teeth. 

A word that is strikingly interesting to me around this is RESOLVE, as a verb and a noun. 

RESOLVE

• A resolution or determination made, as to follow some course of action.
• Firmness of purpose or intent; determination.

It's been a year of testing one's resolve, the cinderella story is long over and the gym is approaching the terrible two's. Just like anyone else, I know my resolve has limits. H/e I also know that depending on what it is I'm likely to cross that line between tough and stupid long before realizing that I need to give it up or make a change. 

Personally, my resolve is subject to my titles: Man, Coach, Uncle, Friend.

At any point in time this is to be the most incredible that I can be in that particular moment and it has nothing to do w/ perfection. Best coach I can be when I'm coaching, best uncle I can be for the moments when I'm w/ my niece and nephews, and the most incredible friend that I can be when it's time. Which means (and this is the most important for everyone) taking care of myself first to be the most incredible man/person I can be, then I can be of true service. 

"If you want to awaken all of humanity, then awaken all of yourself, if you want to eliminate the suffering in the world, then eliminate all that is dark and negative in yourself. Truly, the greatest gift you have to give is that of your own self-transformation." -Lao Tzu
(that's where this would come in: click here) 

That's my resolve and my preparation for these moments, it's what it takes to be and do the best that I possibly can. The best I can possibly prepare, will prepare me to do/be my best while in these moments. Same goes for everyone. Just so happens that I bite off more than I can chew on a regular basis, and I've fail a lot. Show me someone that's never failed and you'll see a person that's never taken a chance and never tried. 


Failure is not only powerful, it is NECESSARY. What matters is what we do after.
Will we learn and rise, fall apart and crumble, or repeat and stay the same?

GRIT means: 

Can't stop it, can't smooth it out, wont quit. It's about character.

Character is largely built on resolve. That's what GRIT is about. What you are willing to do. Willing to work, will to change, willing to do what you fear, don't understand or not ready for, and willing to challenge everything you 'think' you know or accept of your self and circumstance. GRIT is about resolve and that's up to you, but for GRIT GYM it's about doing w/e it takes, and what it takes is doing your best in each present moment. 

This carries into any application: life, job, sport, passion, studies, family, etc. 

There are people w/ more titles than me, for instance: teacher, partner, wife, husband, mother, father, etc. When it is time to embody that title I hope that everyone has had the resolve to be their best and for that best to be enough.

"It's not about what you're capable of, it's about what you're willing to do."

No one wins every competition. Losing doesn't mean that your not enough. You cannot do better than your best, but most of us are so scared of our best that we avoid thinking about it. We make up pain that hasn't happened yet, what if we lose (click here). If you compete fearing to lose it'll end up like anything else that you go into w/ fear about. You'll lose, even if you win. If you go in accepting that you can fail but you're going to give it every possible thing you have, then you can experience the win and you can lose w/o failing (w/o being defeated). You gave it everything you had for that particular moment, and that's enough. A hat can be hung on that.   

"Defeat is a state of mind; no one is ever defeated until defeat has been accepted as a reality" -Bruce Lee

So I ask you to define your resolve. It will change as you grow. Just as it should. You'll find yourself recognizing your personal limiting beliefs, things you didn't know existed (like challenging your personal bullshit) and what set/s you apart from others. The nice thing about all this is that there is ONLY ONE YOU, no else can be you, so be your own hero, it's your story that you're living. 

My resolve is simple: The absolute best I have and can do in the present moment and that is enough. Can't stop it, can't smooth it out, wont quit. 

I'm not saying it should be yours, but I encourage you to be courageous, to be present, continuously learn and challenge yourself, and to do your best, which will be incredible as long as it is your best. When you do that, it will be enough. You'll experience the victory, and you'll be able to live w/ loss w/o being defeated. Much like we'll all die, we'll all lose, and much like there's no point in living fearing death b/c it's inevitable and a waste of time/life, competing is the same way. Compete w/ the acceptance that you can lose, but that you're competitor will have to beat your absolute Grittiest, disgustingly aggressive, methodical, focused, relentless best that you have in that present moment and that you've prepared w/. 

"Our deepest fear is not that we are inadequate. Our Deepest fear, is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. Your playing small, does not serve the world. There is nothing enlightened about shrinking So that other people won't feel insecure around you. We were all meant to shine, as children do. It's not just in some of us, it's in everyone, and as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear; our presence automatically liberates others."

Your best is incredible, if you'll choose to go for it. What you choose is your resolve. 

"The reward for our work is not what we get, but what we become" -Paulo Coehlo 

Resolve to be your best, to be present, and to love yourself.

-Adams & Baumbach Associates (319)351-6654

-www.doctorpaul.net (or www.womenshappiness.com for women) 
Add "REES" for a $20 coupon.

-Websters dictionary

-Coach Carter (2005)

-Rudy (1993)
-Good Will Hunting (1997)

The Hidden Gem of Plyometrics NO One Talks About

The basics of strength and conditioning come down to one formula. Everything else is built around this. 

Force=Mass*Acceleration 

The more force we can produce the faster we run, higher we jump and stronger we will be. 

We can do this two ways: increase mass (resistance training like squats and deadlifts) or increase acceleration (plyometrics like jumps and sprints). This is a spectrum not an absolute, and in between would include weighted jumps, kettlebell swings/cleans/snatches and olympic lifts to name a few. 

H/e what is being missed in the plyometric world, THE HIDDEN GEM, is NOT in the initial jump like most coaches and people assume and seems logical at first glance. The initial jump does have merit, but the REAL BREAD AND BUTTER of a plyometric is actually in the LANDING. 

• In landing we're learning how to absorb force properly, which decreases injuries, allows for quicker transitions w/ less energy as well as to better change levels. (Almost all traumatic injuries occur during deceleration. Look at ACL tears, it's almost always during the landing after a jump.) 

• Landing is the fastest part of the movement. It's where our body will develop the MOST FORCE. Therefore it's where we get the most out of the exercise. It's also the most stressful and why it's pivotal to progress athletes correctly w/ a foundation of strength to handle that landing first, and avoid too much volume. This is where we get the real gains in force production, it's NOT in the initial jump.

During a box jump, we're raising where we'll land in order to learn to land w/ babysteps (less force to absorb). As we progress the box should actually GET SHORTER rather than TALLER.

We're jumping as high as we can regardless, the landing will become more difficult as the box gets lower to the ground b/c the body will be traveling further. More time in the air means more acceleration means more force to be absorbed. 

Loading up boxes to ridiculous heights isn't training, it's entertainment, a circus act. It'd be similar to a fighter throwing a punch harder when 5' away than 1' away.  

Not only is this dangerous and silly, but it's also of little to no value to an athlete's training. Anyone can do this stuff, it does NOT aide performance. 

My best cue for jumping is to do so LIKE A NINJA. 

1. Jump as high as you can regardless. 
2. Land w/ no noise in athletic position ready to move.

For more infomation Click Here: How To Become A Ninja

A friend of mine actually showed me this book. Apparently he bought it when he was a kid, and it is fantastic. The pictures alone make it worthy of anyone's coffee table. 

Learning Movement

We have to do a movement 1,000x perfectly before we can do it w/o conscious thought. In competition, this becomes very important, b/c we can't be thinking about how we're jumping if we want to play well, too much internal focus. We need to be thinking about the game. 

In the batters box an athlete can't be thinking about his/her swing, s/he needs her/his head on the ball. The 1,000 perfect swings needed to have already happened so that the athlete's head can be clear and the bat can fly how it needs to in order to connect how we want it to. 

Same thing here, learning to land properly in a controlled environment that way it happens automatically during competition, w/o thinking, just the way we want it to. 

• Start w/ arms high (this aides downward propulsion that we'll have to overcome and will in turn actually make us jump higher)

• Throw arms + load hips

• Jump as high as possible whether it's a 10" or a 36" box

• Land by absorbing the force (no noise, toe-heel, opposite of the jump) into athletic position, loaded and ready......LIKE A NINJA