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Video Tutorial #97 On Your Feet All Day? Fatigued? Achy? Over Pronation? I Recommend Footwear with Extended Medial Counters

Shoe Safe and Unsafe Range

    Today i'm going to talk about shoes, specifically counters. A counter will help you stabilize or maintain your heel in a safe range in the rolling from supination to pronation. When your foot lands on the ground it starts on the outside and it rolls to the inside and springs off. If it starts too far to the outside then it could cause twisting of the leg. If it rolls too far to the inside then it could also cause twisting of the leg. Neither one is … [Read more...]

Video Tutorial # 99 What Is The Best Way To Lace Your Shoes?

Dr. James Stoxen DC shares tips on how to lace a shoe properly

    Today i'm going to talk about how to lace a shoe. That might sound kind of strange because most of them are already laced when you get them. You might think the company laces them correctly when you get them but that is not always true. I have a tricky way of lacing shoes that will make them fit perfectly, snug and make the shoe a better support mechanism when you need it.   What we have here is a Drew shoe and it has a lacing system that starts over … [Read more...]

Video Tutorial #133 Circle Walk, Jog, Run And Sprint

Circle Run

    Modern society has removed the twists and turns out of our daily life. We walk on sidewalks, roadsides, hallways and treadmills. We no longer have as much uneven terrain to stimulate the receptors, which help with the balance of strength in the sides of our foot stabilizers. This exercise is excellent for redeveloping the muscles, which have atrophied due to a lack of use. An exercise you can do to strengthen the spring suspension system muscles is Circle … [Read more...]

Video Tutorial #179, 45 Degree Zig-Zag Hop, Jump Or Run

Dr. James Stoxen DC and Christian Medina

    There are various variations of the 45 Degree Zig-Zag Hop. The video above shows the 45 degree zig-zag cone touch hop   Warm up and stretch beforehand. Challenge the kids to time trials (don't be surprised if they beat you - they already have fully intact, supercharged springs). excerpt from the book, ‘How I Got My Wiggle Back’, page 169 Zig-Zag Run Between cones or markers spread about three feet apart, run in a zig-zag pattern, always leaning in … [Read more...]

Video Tutorial #178 High Skip – Vertical And Horizontal

High Skip Vertical And Horizontal

High Skip - Vertical And Horizontal Excerpt from the book, 'How I Got My Wiggle Back' page 169, As you skip rhythmically, concentrate o lifting each leg, bent at the knee at the highest possible point. Use your arms to pump through the routine. When the leg lifts, the right arm should lead and vice versa. When you're doing a vertical skip don't think about speed, concentrate on height. A horizontal skip switches that priority (think speed, not height) … [Read more...]

Video Tutorial #177 Side Lunge With Cable

Side Lunge With Cable

  Side Lunge With Cable Instructions: Place the cable strap around your wrist (waist height) get into a wide stance Go down towards the cable so that it pulls you into a side lunge, then step back up. It's very important to keep the correct form You can also do this exercise by tying a band to a machine. … [Read more...]

Video Tutorial #176 Improve Your Balance With Half Foam Roll Exercises

Foam Board Balance Plantar Dorsi Stabilizers and Pronation Supination Stabilizers

    You can improve your balance with exercises on a half foam roll Standing on the half foam roll, balance on it rolling back and forth from one side to the other. You can also face perpendicular to the board for dorsiflexion and plantar flexion of the foot and ankle. Balance, Combined Card Toss, Catch This is a really fun exercise and challenges not only your balance but at the same time your reflexes and hand eye coordination. You can use a foam board or the … [Read more...]

Video Tutorial #144 Double Leg Side Hop

Double Leg Side Hop

    This exercise supercharges spring strength and spring power in the adductor and abductor muscles of the lower body. Double Leg Side Hop Start at the side of an object which you are able to jump over. Jump to the side and land with knees bent. As soon as you land jump back over to the other side. Continue jumping back and forth until you get fatigued and or loose form. This exercise can be done barefoot or shod. Use your arms for balance and … [Read more...]

Video Tutorial #175 Barefoot Running? What If I Step On Something? part 2

tibialis anterior muscle

  As you can see in the video when I was barefoot running on the trail I was meandering around the rocks.  This adds another dimension to the barefoot running. When you are running barefoot you have to watch where you step. This adds an extra dynamic to the 'running training' What that means is if you have shoes on you don't pay much where you are stepping or the environment. Just running perhaps listening to your ipod and the latest music. I try to get into the training … [Read more...]

Video Tutorial #174 Barefoot Running? What If I Step On Something?

Dodging

  Dr James Stoxen DC shares and demonstrates Video Tutorial #174 What If I Step On Something? part 1 Coco Cay, Bahamas November 9, 2011 As the barefoot running doctor one of the first things people ask me is: Aren't you worried about stepping on something? such as: a piece of glass? a rock? a syringe? (crazy as if there are syringes all over the place?) When you are running with shoes on you don't have to worry so much about stepping on those things but when … [Read more...]

Video Tutorial #152 Ricochet Box Jump

Ricochet Box Jumps

    This exercise develops the foot, it's arch and ankle with a twisting motion. Controlled performance is a must. This exercise will help you with your foot, arch and ankle to gain stability, agility and coordination with activities of living and your performance in sports.     … [Read more...]

Video Tutorial #151 Lateral Cone Jumps

Lateral Cone Hops

Lateral Cone Jumps Taken from excerpt from the book, 'how I got my wiggle back' From side to side jump over three or four markers (cones) keeping your legs together and throwing your arms upward. Strive for maximum height and concentrate on landing midfoot or forefoot. Don't rest between jumps. Form is so important while performing any of these exercises. Have you ever seen those heroic scenes of elite marathon runners willing themselves over the finishing line? In some of the … [Read more...]

Video Tutorial # 142 Improve Your Jumping Ability And Supercharge The Human Spring With Speed Bounds

speed bounds

Here’s an example of impact exercises that are performed to be able to maximize the spring strength for jumping. They are called speed bounds. You definitely need an intact human spring mechanism to do these training drills. As you can see in the video he’s jumping on 1 foot and throwing his body into very high velocity jumps or bounds. In these jumps he can put an impact of between 5 to 10 times the bodyweight. So if this man weighs 180 pounds the impact force is close to 1500 … [Read more...]

Video Tutorial #149 Figure 8 Runs

Figure 8 Runs

      This drill exercises the spring of the foot in many directions as well as all floors of the body. excerpt from the book, ‘How I Got My Wiggle Back’, page 169 Figure 8 Runs In a 16-foot, figure 8 circle, walk before gradually increasing speed, angling your body inside the circle as you do so. Tighten the circle to 12 feet or even six and try to maintain speed. This drill can be performed shod or barefoot. … [Read more...]

Video Tutorial #150 8-Point Step, Lunge, Hop or Bound

8-Point Step, Lunge, Hop or Bound

      excerpt from the book, ‘How I Got My Wiggle Back’, page 170 8-Point Step, Lunge, Hop or Bound Set up four cones or markers in a row. Between each two, identify eight different spots. Stand between the cones and jump to and from the spots in front, behind, and to the side of you. Land on your midfoot, not your heels.   … [Read more...]

Video Tutorial # 143 What I Learned From Studying Javier Sotomeyer Technique About Improved Performance and Reducing Injury Risk

Javier Sotomeyer

We can learn a great deal from studying what athletes do to have optimum performance to improve our performance and prevent injury in our lives.  I have learned that plyometric training is one way to develop maximum jumping capacity and to strengthen the Human Spring. It may sound like the latest action film, but controlled impact and maximum power are the aims of a training technique called plyometrics. Yuri Verkhoshansky is the founder of modern human spring training, called … [Read more...]

Video Tutorial #169 How To Land Your Foot When Walking, Running And Barefoot Running

Dr. James Stoxen DC explains the best way to land your foot.

  The next tip I'm going to share with you is the correct way to land your foot. The body is the mass and the speed of which we are running is the acceleration. The force of the landing is how the mass engages with the human spring. There are three ways your foot can land your foot with your bodyweight and the relation of your spring mechanism: 1. The first way is when your mass is behind the spring. I call this a deceleration spring landing. It's also called 'breaking' in … [Read more...]

Video Tutorial #148 Bosu Ball Foot Training

Bosu Ball Foot Training

    This exercise strengthens the spring suspension system muscles in eversion, inversion, the combination of inversion and eversion dorsiflexion and plantarflexion. excerpt from the book, ‘How I Got My Wiggle Back’, page 161 Bosu Ball Foot Training Point the big toes slightly inward (pigeon toed) as you stand up straight on the ball. Push down, it's resistance. Shift your weight from the left side of the foot to the right, rolling the foot in and … [Read more...]

Video Tutorial #147 Single Leg Hop

Double-Leg Lateral Hop

  The lateral lunge is a spring strengthening exercise because the body doesn’t leave the ground. In the impact version, the single leg hop, the body leaves the ground as a hop or jump. That is the difference between spring strengthening and spring supercharging, the impact into the human spring mechanism. excerpt from the book, ‘How I Got My Wiggle Back’, page 170 Single Leg  Hop Stand with your feet about a shoulder-width apart. Bend your knees before … [Read more...]

Video Tutorial #68 The Exercise Your Doing Could Be Aging You Faster!

Inflammation Patterns

  Is it true that exercise could accelerate the aging process? Of course! Exercise is ONLY healthy if your body is moving the way it was engineered to move. Would you take your car for a 10 hour trip if your front end was out of alignment?’ NO! Would you lift weights knowing that your form and technique could lead to stress and strain of your joints causing arthritis over time? No! So by telling your patients that you should exercise as a form of anti-aging … [Read more...]

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