Installing Today’s Hybrid Pistol Offense Run & Pass from Top to Bottom
This manual provides you with the full offensive line, receiver, and quarterback mechanics for installing each offensive play presented. Coach Campbell has left no stone unturned for implementing today’s Pistol Offense into your program.
If you place them in the middle of the thigh, they will beep before reaching parallel! We place the bottom of the beeper 2 inches above the top of the patella (knee cap).
How much for a safety squat? Do the kids just keep taking the SS on and off or do you have a bunch of them? Can't you just have someone else look and tell you when you're at parallel?
They are about $45 from BFS. We have one for each squat rack. We've had them for four years. Haven't lost or broken one yet, but I rule with an iron hand when it comes to order & neatness in the weight room. The nice thing about beepers is it takes all the guess work out it if a lifter is going paralle or not. No arguments.
They are about $45 from BFS. We have one for each squat rack. We've had them for four years. Haven't lost or broken one yet, but I rule with an iron hand when it comes to order & neatness in the weight room. The nice thing about beepers is it takes all the guess work out it if a lifter is going paralle or not. No arguments.
Geeze, I don't know why that was so tough. I've been concerned about having to have too many boxes. I guess I should have thought outside the box a little. I think what Jimbo means is you only need a small box, then you can just stack plates or mats on it to make it taller if necessary. He went into a little more detail on the squat to parallel thread about how to teach kids to squat to parallel.
I was indeed talking about myself. I am very sorry for the mistake. I am way too lacking of knowledge to think that of someone else. Sorry for the miscommunication. Jimbo uses box squats to teach the parallel squat. If kids have trouble getting to parallel, he uses box squats. If necessary, they start out above parallel and work their way down. Again sorry for the miscommunication.
I use the box squat to teach an athlete to go parallel because with the box there is no question of where parallel is. To adjust for taller athletes, just stack mats or plates until it is tall enough. Or, if an athlete can't keep an arch in the back while sitting back, put the box higher (with mats or plates) and let him work his way down gradually to parallel.
Not only does this teach where parallel is to each athlete, it also pulverizes the hip extensor region which contains the main muscles used in squatting.
I don't just use the box squat to teach parallel though...I use it religiously because of the benefits it brings to the table.
My main concern with the box squat is that the athlete will sit too hard on the box jamming their vertebrae.
I learned a couple of years ago about a coach in the East somewhere that instead of using boxes, he adjust the safety bars up so that the squatter is about 3 to 4 inches above parallel when the barbell hits the safety bars. The only problem is that the squatter will bounce the barbell off the safety bars. I keep reminding them again and again. When I max them out, I don't allow any bounce whatsoever.
its all in how you teach it...i don't allow a bounce of the box. I instruct to "sit BACK" & "ON" the box. Its not just touch & go. You will actually sit down and stop moving all together...and then blast up out of the position by contracting the hams and glutes and "popping" the hips forward. The sitting "onto" the box breaks the eccentric/concentric chain. Plus, by sitting "back" and not "down" you are using more hamstrings/glutes/low back/abdominas (for stability) because you can sit back farther than without a box.
you are correct in that bouncing will do damage to the spine...lots of compression on the disks just by doing a squat alone, bouncing will double the impact...i don't teach this at all.
I use regular parallel back squats as well as part of the rotation of max effort lifts, as well as front squats. All speed work however, is done on the box.
Jimbo, how long does the athlete sit on the box before going back up. One second, less, more?
Also, what does release the hips mean? I've seen this written about in alot of articles and I have tried it in the weight room but I just can't get a grasp on it.
Do you have any guidlines for determining the height of the parrallel box? As I understand it there are alot of different factors that come into play with it, such as inseam, height as well as others but do you have anything you start from. For example, a person who is 5'10 with a 26" inseam uses a 12 inch box while a person who is 6'1 with a 32" inseam typcially uses a 14" box.
Quote Originally posted by: Buckeye75 Jimbo, how long does the athlete sit on the box before going back up. One second, less, more?
Also, what does release the hips mean? I've seen this written about in alot of articles and I have tried it in the weight room but I just can't get a grasp on it.
Do you have any guidlines for determining the height of the parrallel box? As I understand it there are alot of different factors that come into play with it, such as inseam, height as well as others but do you have anything you start from. For example, a person who is 5'10 with a 26" inseam uses a 12 inch box while a person who is 6'1 with a 32" inseam typcially uses a 14" box.
Buckeye
We sit just long enough to stop the movement...no rocking back and then forward....just sit back and down, stop and explode up.
"popping" the hips is hard to explain on a computer, but you want the get the hips up forward FAST.
I don't really get technical with what parallel is for anybody...i will simply put the box down, have them sit back on it and look where the crease (sp?) of their hip is...if it is just below there knee, we are there. If they are tall, then I will grab some rubber mats and place them on top of the box until I see what I am looking for.