If your knees collapse inward, your feet turn out and you pronate, or your navicular bone drops, this Mobility WOD is for you! … Lisa
“We have a special guest today, Raphael Ruiz, from 1441SC.COM. Raphael is in town coaching sprint mechanics and improved athleticism to some some very lucky kids. So we’re clear, in case you happen to be in Tampa and want to destroy the NFL combine, Raph is your guy.
Coach Raphael has a great trick for spotting a great bio-marker for potential ACL injury, the Navicular Drop. (Homework: Wiki your feet on the web and see if you can spot your own navicular bones.) Remember that nothing happens in your body out of the context of human movement. We are going to revisit the valgus athletic knee again. When your coach cues you to get your knees out, not only is this a stronger position in which to generate power, but it will protect your precious ACL’s. (Homework 2: Where is your ACL? Can your hamstrings act as a second ACL?)
The key: We can change poor mechanics. Don’t blame the Q angle or trochlear notch depth! Blame the crappy squat. Change those mechanics!” – Kelly Starrett
Test: Deadlift set up position, Active bottom position in the squat;
Mob: Try and stick the head of your femur out your bottom.
Re-test: Deadlift and Squat Positions- Did anything change?