There is much discussion in the fitness world about length and if it is undervalued or overvalued. The short answer is: LENGTH of the sarcomere, which is the unit structure of a muscle fiber, is the foundation of stability and strength. These are fundamental components of kinesiology that state that optimal length of a muscular unit is essential for the overlap between actin and myosin, which inevitably cross bridges to form force for any muscular contraction. So basically, when sarcomeres do not have proper length, force production decreases. HOWEVER, when they are over lengthened, such as I said with someone who may be hypermobile, this can also lead to weaker contractions. Therefore, athlete’s and individuals striving for performance need to have both muscle length, and the ability to generate force by shortening and contracting. In this demo here, I am using a stead stop riser, in which I then push from a low point, pause in time under tension, abduct the hip, and finish with extension and knee flexion. These skills are great prior to loading of the ankle and cross plane plyometrics. The low block challenges ankle mobility and strength while the abduction makes the transition from a low center of gravity to higher more difficult. Give it a shot before athletic training or lower body strength and try 4 sets of 4.