Taking the time to learn how to slow the body down and keep good positions and postures that benefit you may not be sexy, and it may even seem a little silly, but when done intentionally, it can help you deliver huge returns on investment. your performance, as well as muscle and tendon health!
The key to these tendon strengthening exercises is to focus on exercise technique.
In step absorption (also known as deep jumping), the emphasis is on landing SILENTLY and learning to absorb the landing with your quads, hamstrings -legs, glutes and core (yes, really!).
The “Stick” (aka FREEZE!) at the bottom of the exercise is what helps quickly build tendon strength and resilience.
But be careful!
These exercises may not look like much, and in fact, we don’t want to “feel” them!
These exercises should be limited to 3 to 5 sets of 3 to 5 repetitions with at least 3 to 5 minutes of rest between sets!
If you’re just starting out with these kinds of exercises, using an 8- to 12-inch step or box is more than enough. Higher is not better, and moving to a taller box before the tissues are ready can set you up for injury.
Progress in box/step height after 2 weeks in which each repetition of each set was performed with a very quiet landing and excellent posture and bottom position.
For some, this may mean using the 8-12 inch box for 6-8 weeks or more. It’s OK!
Let technique and your abilities guide you…not timing.