Ryan Ford

The full squat test looks at your ability to competently hold a full ROM, resting squat with good position & strength. Which level are you at (1-5)?
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Comfort & control in this position are keys to safe, sustainable landings in both the short & long term. Full squat mobility also helps you travel a bit farther/higher on jumps. The better your full squat, the more reach & compression you can get in full ROM landings. During max-effort jump/land training, just a bit more full squat mobility can make the difference between sticking the jump on target vs. bouncing back to the ground.
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How to test:
1) Stand w/ your feet no more than hip-width apart, pointing straight forward. For most accurate results, go barefoot (shoes w/ elevated heels give misleading results).
2) Squat down fully, ass to ankles. Keep your heels flat on the ground, back straight, & knees over toes.
3) If you passed everything so far, try again w/ feet & knees together.
4) For the final level test, try again w/ arms up & overhead.
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Level system:
→ L1: hip-width stance, feet not flat, major back rounding
→ L2: hip-width stance, feet flat, major back rounding
→ L3: hip-width stance, feet flat, minor back rounding
→ L4: feet flat/together, knees together, no back rounding
→ L5: feet flat/together, knees together, no back rounding, arms up & overhead
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Improve your full squat with our free playlist of 40+ squat movements, progressions, & drills: https://www.youtube.com/watch?v=0vzlOIjgi-M&list=PLnQMjDhKymrTSY5zQHaPgSjXVia-b9dUE

The standing pike test reveals the general mobility levels of your posterior chain (calves, hamstrings, glutes, & low back). Which level are you at (1-4)?
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For most stiff athletes, a better pike can help lead to higher performance and fewer injuries. Pike mobility directly benefits a variety of movement skills ranging from bar work & acro to horizontal jumping & landing.
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As you progress to a deeper pike, many of your tricks will feel stronger & smoother. The farther & straighter you can reach your legs in front of you during horizontal flight & landing, the more distance you will cover.
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Simply put, more range in your pike unlocks more range in your skills.
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How to measure:
1) Stand on flat ground with your feet together. For best results, go barefoot.
2) With straight/locked legs, hinge at your waist and reach your hands for the ground.
3) A good long-term goal for this test is to get your palms flat on the ground, behind your feet (level 4).
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Rating system:
→ Level 1: Can’t touch toes
→ Level 2: Can touch toes
→ Level 3: Can touch palms flat to ground, in front of feet
→ Level 4: Can touch palms flat to ground, behind feet
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Want to improve your pike? Browse 25+ training ideas, for free, in our pike mobility playlist on YouTube (link in bio) or message me about our remote training/programming options 🙏
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6 foot drills for stronger, more mobile feet & ankles: https://parkouredu.org/six-foot-drills/?learn=11
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→ Toe walk (top left)
→ Heel walk (top middle)
→ Toes out walk (top right)
→ Toes in walk (bottom left)
→ Ankle inversion walk (bottom middle)
→ Ankle eversion walk (bottom right)
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— Go barefoot for best results.
— Push to your end ROM at all times but also stay active, engaged, & safe.
— Add all 6 foot drills into daily warm-ups or cool-downs. Consistency is key.
— Do 10-25m of each foot drill (all 6 drills take less than 5 minutes total)
— Start with BW but over many weeks/months, progressively overload the movements w/ weight vest, dumbbells, etc. Even just an extra 10-20% BW makes these drills far more challenging.
— Work odd angles & positions by turning 90 degrees, each quarter of the way, during each foot drill. Life & sport is not always linear so you should prep in every direction.
— To make things harder or easier try more/less distance, more/less ROM, & more/less weight.
— To keep things fun & challenging, try foot drills with slightly different toe/foot/ankle positions, tempos, & movement patterns.
— Multi-task by doing variations of these drills when you go for a walk, especially if you’re not in a rush.
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ft.

Racing the dying light, a 1% iPhone battery, & my own s**t cardio. Wanted to get this 1 better but it was also a tricky puzzle to solve + execute. However, not bad for a 30-minute scout/build/send in a new spot!
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“Proper meditation, proper examination should ruin the life that you’re currently living. It should cause you to leave relationships. It should cause you to reestablish boundaries with family members and colleagues. It should cause you to quit your job. It should cause you to change your eating patterns. It should cause you to spend more time with yourself. It should cause you to change what books you read. It should cause you to change who your friends are. If it doesn’t do that, it’s not real examination. If it doesn’t come attached with destruction of your current life, then you can’t create the new life in which you will not have the anxiety.” — Ravikant, October 2020 (The Show)
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Fundamental positions of movement:
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1) tuck
2) pike
3) neutral
4) hollow
5) arch
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Read/watch more about these basics, plus 200 other movements for all levels & goals, over on my Youtube—🔗 in bio 🙏
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ft.

Happy bird day from me & my favorite duck human!! 😍 🦆

Soft vs. hard landings—what are the key differences?

Full blog post: https://parkouredu.org/soft-vs-hard-landings/?learn=11
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ft.