🏃‍♀️ Open door policy, What is CMJ, + more

What’s up y’all? Cici here.

Welcome back to More Her Speed, a weekly no-BS newsletter all about women in coaching.

We Grow TOGETHER

Putting out the question box on my instagram has been a great way for me to see what you guys are interested in, and what kinds of questions you still have within this space.

It’s been a great way to connect, so keep them coming! My DMs are always open.

Moreover, my best answer to this question would be to start simple with this newsletter and inside the membership!

I want the More Her Speed Membership to not just consist of established and successful coaches, but women aspiring to get there as well.

There have been so many relationships made and connections created and we are often sharing opportunities and experiences with each other that could apply to younger coaches coming up!

RUN C.M.J.

As I dive deeper into the plyometrics research and assessment tools, I have come across a lot of articles on the Counter Movement Jump. The CMJ is commonly used in jump testing protocols and research.

Hawkin Dynamics highlighted this article as they are the leading researchers in force plate testing and data.

I love this article because it lays out each individual stage of the CMJ instead of just deeming it as utilization of the Stretch Shortening Cycle (SSC).

Though this is true, instead of classifying the CMJ as just a loading (eccentric), transition (isometric), and unloading (concentric) phase, when done on the force plate they explain a weighing, unweighting, braking, propulsion, flight, and landing phase.

Simply put, the stages are as follows:

🏃‍♀️Weighing Phase- silent phase; athlete stands still and body weight is collected

🏃‍♀️Unweighting Phase- starts at onset of movement when body weight reaches below a certain threshold

🏃‍♀️Braking Phase- deceleration of Center of Mass (COM) where velocity hits zero

🏃‍♀️Propulsion Phase- concentric phase that continues through to the instant of take off

🏃‍♀️Flight Phase- starts at the instant of take off until the instant of touch down

🏃‍♀️Landing Phase- velocity reaches zero again

The article details the Force-Time Curve and provides practical applications.

Hawkin Dynamics is an amazing resource not only for product but education and application as well. S/O Drake Berberet!

(We’ve also got something crazy coming up on this topic… stay tuned y’all)

Quote of the Week

“You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on it. You don't let it have any of your energy, or any of your time, or any of your space.”

― Johnny Cash

Appreciate y’all,

Cici

See you again next week!

In the meantime, here are 3 ways you can stay tapped in:

1. Get access to more free game here.

2. Join a group of badass women here.