https://www.sparkbmxtraining.com/articles-videos daily 0.75 2024-12-21 https://www.sparkbmxtraining.com/articles-videos/gate-start-coaching monthly 0.5 2024-12-21 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/cdc1f7ce-b1eb-4f67-99e7-0e6a9e76c42e/IMG_0299.jpg Articles & Videos - Gate start coaching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/f19deba3-dd61-42d7-a47b-e22c54603a81/Start+landmarks.png Articles & Videos - Gate start coaching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/the-way-the-body-works-is-not-as-it-may-appear monthly 0.5 2024-11-30 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/0ce13c68-03c1-42aa-9b2a-e5bc90e1483a/straight+arm+breathing.jpg Articles & Videos - The way the body works is not as it may appear - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/5252e78d-3557-4ef1-be37-b4ef2dae8598/IMG_6928.jpg Articles & Videos - The way the body works is not as it may appear - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/3-weeks-to-train monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/0085ee1d-fd42-40ff-864f-5be579b61c4f/1996+aba+grands.jpg Articles & Videos - 3 weeks to train?! - Make it stand out 1996 was my second Grands I attended. I scored a sweet Schwinn co-factory Schwinn sponsorship prior to this race. I did my best to look and ride like my hero, Brian Foster. It may have been 28 years since I doubled at Grands as an intermediate. The 7 foot tall trophies are now gone but the memories will remain with me for the rest of my life. I hope you are able to experience similar memories from riding a bike. https://www.sparkbmxtraining.com/articles-videos/stop-messing-up-this-exercise monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/d1e3e388-5021-4961-b27a-d772f9056c06/rfess+mistakes+youtube+screenshot.png Articles & Videos - stop messing up this exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/67f600b9-49a2-4bac-babb-c40f5a48df5c/rfess+mistke+foot.png Articles & Videos - stop messing up this exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/29b13ecd-04b6-4ee0-b232-7cd734702da0/db+rfess+opex.png Articles & Videos - stop messing up this exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/a4786d93-748d-417a-a022-9cb577af47dc/rfess+mistake+2+%281%29.png Articles & Videos - stop messing up this exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/c3eb8ddd-c02d-49fb-9e2e-e480fceb3f5e/Copy+of+rfess+mistake+2.png Articles & Videos - stop messing up this exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/5migue213bakemb2rq78uazilrsy3v monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/6ce4fad3-9796-4223-a74d-4cc2c6d593ae/spiderman+stretch+screenshot.png Articles & Videos - Lets bust this myth about how the body works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/24167a6a-a609-4f32-9b74-4b06d02523ff/straight+arm+breathing.png Articles & Videos - Lets bust this myth about how the body works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/47fd12df-0ff0-4f95-b3e2-2ec847aef6f7/spiderman+stretch+screenshot.png Articles & Videos - Lets bust this myth about how the body works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/d4ec1fa2-735d-4bf8-8f15-eabb862a4395/DR+breathing.png Articles & Videos - Lets bust this myth about how the body works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/7140e48f-e9f7-4bca-84ad-32d700ffcfd0/squat+on+wedges.png Articles & Videos - Lets bust this myth about how the body works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/cracking-the-bmx-gate-start-code monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/11569665-03d7-4d30-91e8-473e16a3e01b/run+sprint+phase+propulsion.jpg Articles & Videos - Cracking the bmx gate start code - Make it stand out If you look closely you will see that hips, shoulders, and head do the same thing sprinting a bike as they do when sprinting on foot. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/472d0d89-fe26-4f3f-80db-ae74d864c9bd/hip+flexion+during+sprint.jpg Articles & Videos - Cracking the bmx gate start code - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/711eed1d-4dce-463c-a150-d91cb925e994/bmx+sprint+sequence+rear+view+%281%29.png Articles & Videos - Cracking the bmx gate start code - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/two-major-issues-adult-bmx-racers-face monthly 0.5 2024-09-28 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/6af33d75-4700-4f9c-b540-4b8bdf7a801a/hip+flexion+during+sprint.jpg Articles & Videos - two major issues adult bmx racers face - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/a753a067-c94d-4562-b8a5-746d51807873/eggs.png Articles & Videos - two major issues adult bmx racers face - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/e6c004ce-1cee-4225-9503-95cbb3dd90a7/bill+h.jpg Articles & Videos - two major issues adult bmx racers face - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/3-manual-tips-to-help-you-not-die monthly 0.5 2024-01-20 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/fdd8aec1-206e-4b84-a32f-a284f6eb8c6b/YouTube+How+To+Manual.jpg Articles & Videos - 3 Manual Tips To Help You Not Die - 3 Manual Tips To Help You Not Die Please subscribe to my YouTube channel for future content https://www.sparkbmxtraining.com/articles-videos/stop-getting-passed-in-turns-by-fixing-this-one-mistake monthly 0.5 2024-01-20 https://www.sparkbmxtraining.com/articles-videos/the-key-to-a-great-gate-start monthly 0.5 2024-01-20 https://www.sparkbmxtraining.com/articles-videos/blog-post-title-one-fw4f5 monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/6206567b-16af-4cad-8414-91f5ab29bde2/gumroad+promo+book+ipad.png Articles & Videos - Gate Starts From The Ground Up - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/ff74f0e4-42bf-47e5-9aeb-b861b2b9b3e6/Untitled+design.jpg Articles & Videos - Gate Starts From The Ground Up - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/blog-post-title-two-4l9pw monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/735d2f17-26df-4924-99c8-fd8f2921f0df/Taleb+quote+2+%281%29.png Articles & Videos - The Anti-Fragile BMX Racer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/eaaf4bdb-9a12-4e51-8a0d-880aa09125af/Taleb+quote+1+%281%29.png Articles & Videos - The Anti-Fragile BMX Racer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/blog-post-title-three-cxfny monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/3374e823-86ce-4763-8d5c-b0e42e24ce44/bmx-sprint-manual-ipad-iphone-pic.png Articles & Videos - BMX SHOULDN’T BE FUN! - Make it stand out Don’t forget, The BMX Sprint Manual and Program, is available! Get your Sprint Manual and Program here. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/868a8308-3eb7-4f7a-9863-f1806ecc3503/waffle-house-768x576.jpg Articles & Videos - BMX SHOULDN’T BE FUN! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/02f86ac5-9616-4f37-b57c-007be8303df2/let-me-introduce-you-to-the-internet-1-768x524.jpg Articles & Videos - BMX SHOULDN’T BE FUN! https://www.sparkbmxtraining.com/articles-videos/blog-post-title-four-6y4zb monthly 0.5 2023-11-11 https://www.sparkbmxtraining.com/articles-videos/kb4bh36p7auw8lw62y3g0y0eo7ery5 monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/98f01093-d73e-4bb4-bbbd-3fbfb5925dbf/stretching-e1502386356263-768x455.jpg Articles & Videos - THE PERFORMANCE BENEFITS OF A WARM UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/3d3e283d-b610-416f-8e7f-ba4600eb9d70/warmup-pic.jpg Articles & Videos - THE PERFORMANCE BENEFITS OF A WARM UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/4d62d4bd-115f-4f0b-856b-4d8d119e0a53/ULTIMATE-RACE-gumroad-cover-image.png Articles & Videos - THE PERFORMANCE BENEFITS OF A WARM UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/72bab494-1c4c-4dc0-a540-bca1160ee274/BEFORE-768x384.png Articles & Videos - THE PERFORMANCE BENEFITS OF A WARM UP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/inside-look-at-building-power-and-improving-sprint-times monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/905c030b-18f3-4aa0-aad8-19052785b216/vert-jump-chart-apr-17.png Articles & Videos - The Sports Science of BUILDING POWER AND IMPROVING SPRINT TIMES - Jump Results Jump Results So while jumping isn’t pedaling a bike, it is one indicator of performance potential. You should jump higher if you produce more power with the same body weight. Pedaling a bike is the same. The goal of any training program is to produce more power while moving the same body weight. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/9291c070-791a-4a75-9dad-98faa1927adb/avg-sprint-times.png Articles & Videos - The Sports Science of BUILDING POWER AND IMPROVING SPRINT TIMES - Average Sprint Results With the chart above showing my jump results, we see the trend rising over time, meaning I’m jumping higher. On this one, we want to see that trend down meaning it’s taking less time to get from the start to 50′ distance. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/8fbe4b8d-ef87-4073-83fb-d17342892d41/jumps+and+sprint+times.jpg Articles & Videos - The Sports Science of BUILDING POWER AND IMPROVING SPRINT TIMES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/454e51ca-f9d3-4af0-be9e-f42d032f6def/rsi-apr-17-768x781.jpeg Articles & Videos - The Sports Science of BUILDING POWER AND IMPROVING SPRINT TIMES - Reactive Strength Another performance indicator that I tracked was my Reactive Strength Index (RSI). WTF is that you may be asking?! It’s a measure of your ability to create stiffness and use your elastic energy to jump. To test this you need to drop off a box, land and rebound into a maximal effort jump as quickly as possible. The amount of contact time it takes to produce the height of jump is how the RSI is calculated. https://www.sparkbmxtraining.com/articles-videos/science-behind-a-better-reaction-time monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/eaa8a49f-3ac3-4864-9f75-72c37f4e2d84/gumroad+promo+book+ipad.png Articles & Videos - SCIENCE BEHIND A BETTER REACTION TIME My e-book and training program, Gate Starts From The Ground Up is written with many of the concepts discussed in this article to help you finally improve your gate technique. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/1801cf48-332f-4be0-b81e-feae1668e458/race-937723_960_720-768x512.jpg Articles & Videos - SCIENCE BEHIND A BETTER REACTION TIME https://www.sparkbmxtraining.com/articles-videos/is-squatting-deep-really-important monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/16eda6bc-493b-43ba-a16e-0d78b42c9689/IMG_0768-e1491319555812.png Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/3489e0cc-d553-492d-b658-cb8f227633dc/IMG_0767-e1491319638289.png Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/3da33fa8-037a-42f8-938c-ee87134a4c5f/File_000-768x520.jpeg Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/00917cb4-0619-4b9a-8134-1196ecb5ed4e/squat.png Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/aa9a3a40-4795-4601-9a84-abce25d17b7f/File_000-1-1024x626.jpeg Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/434a5cb5-d57b-4d60-9ee7-2d71a4ff91f1/File_001-768x521.jpeg Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/0076553d-21e8-442f-90c0-231b5012f87e/gym-meme.jpg Articles & Videos - Is squatting deep really important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/plyometrics-and-jump-training-for-bmxers monthly 0.5 2023-11-11 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/d3754eac-d171-4e21-afa5-3ae2eb768ba7/USMC-05301-768x512.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/e1c7c653-7356-442e-9330-cd7378144fa3/4.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Depth Jump (18″ box) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/b670eddc-4617-4233-910b-5e540e045507/7.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Seated Jump (holding 40 Pounds) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/2b1339e5-4a31-43b4-9913-4d8b516e3854/10.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Counter Movement Jump (holding 100 pounds) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/e1d5c512-28bc-447a-8136-8399d937ba5c/2.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Seated Jump (hands on hips) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/5f257e5b-5822-461c-a7dd-8e0be4b3fee6/plyo-and-jump-chart-1.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/f84f7ae8-ebd4-4929-9a54-071fbf99a583/3.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Counter Movement Jump with arms https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/dcdca57a-1bb6-4b99-ba1b-092639b7395e/9.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Counter Movement Jump (holding 20 pounds) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/b47ab29e-f2c4-46d8-b49b-4643345d74d8/1.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Counter Movement Jump (hands on hips) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/018e72d4-58ec-4cb9-9956-85548730aaca/5.jpeg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Depth Jump (14″ Box) https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/703178e0-ba75-43ad-b446-1d84b32ff68e/20170116_150903-768x432.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS As the velocity gets higher, the force decreases. As represented in this highly scientific diagram. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/9add605c-a7a4-40ce-8b35-75dec63fc956/4.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Seated Jump with arms https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/3e4bb285-dc7d-4096-bace-22ea8b70a4e0/8.jpg Articles & Videos - PLYOMETRICS AND JUMP TRAINING FOR BMXERS - Make it stand out Counter Movement Jump (holding 40 pounds) https://www.sparkbmxtraining.com/articles-videos/one-important-thing-that-no-bike-rider-ever-practices monthly 0.5 2023-11-10 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/da966b2c-062c-45f1-b86b-f54af674c13f/bmx+crash.png Articles & Videos - ONE IMPORTANT THING THAT NO bike rider EVER PRACTICES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/one-exercise-to-improve-your-cornering-skills monthly 0.5 2024-12-08 https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/41b372a4-acdb-41e7-b325-6efd6b80c451/F23C05ED-D6D4-4AAC-98D5-1350313B6BC0.jpg Articles & Videos - 1 Exercise To Improve Your Cornering Skills - Make it stand out BMX racing or MTB riding, solid cornering technique is really important and very similar no matter what bike you’re riding. https://images.squarespace-cdn.com/content/v1/64dc477909078668a3d9b671/6cbc55a2-9601-4894-8970-e5cf37b056bf/pelvis-xray-768x576.jpg Articles & Videos - 1 Exercise To Improve Your Cornering Skills - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sparkbmxtraining.com/articles-videos/044q30cgcvz4a59uquxukbrty6f5zo monthly 0.5 2023-11-10 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