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Your next progression will involve adjusting the foot/ankle pad up another notch. Alternate your arm/hand position as previously described.<br>After you have mastered the glute-ham raise from a two-notch increase of the foot/ankle pad, you are ready to move the foot/ankle mechanism one notch closer to the front pad. However, you must lower the foot/ankle pad back to the beginning position. To progress from this point, repeat the sequence of raising the foot/ankle pad and the hand/arm positions as previously done.<br>After you have mastered another two-notch raise of the foot/ankle pad, you are ready to bring the foot/ankle mechanism in another notch (see Photo Nine). Go through the exact same sequential progression until you are ready to make the final adjustment to the foot/ankle mechanism (see Photo Ten). When that level of difficulty is mastered, then you should go back to the foot/ankle pad and move it up to the third notch but move the foot/ankle mechanism back only one notch.<br>Your final progression would be to adjust the foot/ankle pad to its highest position and the foot/ankle mechanism to its closest position and perform three sets of 25 reps (See Photo Eleven). Wow! That would take a superior athlete. <br>e body. Also, our flexibility program, both static and dynamic, has pla they had misjudged the time and there was only one jumper left before them, so they had to warm up in a hurry. They ended up jumping pretty well because they were great natural talents, but these were athletes who really didn't take care of their bodies, and you wonder what they could have done if they had taken better care of themselves."<br>A major portion of Amy's training is the Olympic lifts, but she also performs several auxiliary lifts for the lower back, abs and the upper body. "It's important to keep the upper body strong for coordination," says Amy. "At the takeoff you really have to move the upper body--you can't just be a limp noodle." She also says it's important for jumpers to perform specialized exercises for their ankles. "You get a lot of power from your feet, and if your ankles are hurting you're going to suffer. I do all kinds of ankle strengthening, such as picking up sand and running on the toes to strengthen the arches, surgical tubing exercises, and rocker boards--I work on my ankles a lot."<br>For younger jumpers, Amy believes in the importance of being exposed to a variety of sports. "You learn a lot through other sports and through competition. It's just like your academic studies--you need to become a student of your sport and learn all there is about it. The high jump takes a lot of technique, but you can't stop there. You need to learn the mechanics, the physics and the psychology of the jump to really succeed."<br>Amy has given quite a bit of thought to the psychology of sports and believes there are some truths behind the stereotypes about track and field athletes. She says that sprinters are confident, bordering on cocky; throwers are the jokers and are laid-back; pole vaulters are the daredevils, and distance runners tend to engage in strange rituals and habits that she feels border on "just plain weird." She also says that because decathletes have an appreciation for all the events, they tend to make a lot of friends and, she adds, "h