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Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance [Anglais] [Relié]

Kelly Starrett , Glen Cordoza
4.8 étoiles sur 5  Voir tous les commentaires (4 commentaires client)
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Descriptions du produit

Présentation de l'éditeur

LEARN HOW TO HACK HUMAN MOVEMENT

Join the movement that has reached millions of athletes and coaches; learn how to perform basic maintenance on your body, unlock your human potential, live pain free…and become a Supple Leopard.

Improve your athletic performance, extend your athletic career, treat body stiffness and achy joints, and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or masseur. In Becoming a Supple Leopard, Kelly Starrett—founder of MobilityWod.com—shares his revolutionary approach to mobility and maintenance of the human body and teaches you how to hack your own human movement, allowing you to live a healthy, happier, more fulfilling life.

Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patterns. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. Becoming a Supple Leopard makes the invisible visible. In this one of a kind training manual, Starrett maps out a detailed system comprised of more than two hundred techniques and illuminates common movement errors that cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, Becoming a Supple Leopard, will teach you how to maintain your body and harness your genetic potential.

Learn How to:
    prevent and rehabilitate common athletic injuries
    overhaul your movement habits
    quickly identify, diagnose, and fix inefficient movement patterns
    problem solve for pain and dysfunction in austere environments with little equipment
    fix poor mechanics that rob power, bleed force, and dump torque
    unlock reservoirs of athletic capacity you didn't know you had
    identify and fix poor movement patterns in children
    reverse the aging process
    develop strategies that restore function to your joints and tissues
    accelerate recovery after training sessions and competition
    create personalized mobility prescriptions to improve movement efficiency
    improve your quality of life through regained work capacity
    run faster, jump higher, and throw farther

Biographie de l'auteur

Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. He currently runs his own physical therapy practice at San Francisco CrossFit—one of the first 50 CrossFit affiliates—and focuses on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. His clients see exceptional results from his progressive blend of manual physical therapy and strength training. Since 2009, Kelly has been traveling the country teaching his "Movement, Mobility & Maintenance Course" in an effort to spread his message that good mobility and proper movement are the keys to good performance and that all humans should be able to perform this basic maintenance on themselves.

Kelly's clients have included Olympic gold-medalists, Tour de France cyclists, world-class extreme skiers and X-Games medalists, dancers with Smuin, San Francisco, and Sacramento Ballet Companies, military personnel, and competitive age-division athletes.

Détails sur le produit

  • Relié: 400 pages
  • Editeur : Victory Belt Publishing; Édition : Hardcover with Jacket (23 avril 2013)
  • Langue : Anglais
  • ISBN-10: 1936608588
  • ISBN-13: 978-1936608584
  • Dimensions du produit: 27,7 x 21,6 x 3,8 cm
  • Moyenne des commentaires client : 4.8 étoiles sur 5  Voir tous les commentaires (4 commentaires client)
  • Classement des meilleures ventes d'Amazon: 5.338 en Livres anglais et étrangers (Voir les 100 premiers en Livres anglais et étrangers)
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Commentaires en ligne 

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Commentaires client les plus utiles
1 internautes sur 1 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Must have for crossfit mobility 30 octobre 2013
Format:Relié
It helped me to recover but also to gain strength.
I'm an trail runner and a crossfit practicer. This is the book to get from which you will learn about the mobility of your body. Kelly Starrett is the big coach for sure. He knows the way to teach without being annoying.
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1 internautes sur 1 ont trouvé ce commentaire utile 
4.0 étoiles sur 5 super interessant 13 août 2013
Format:Relié|Achat vérifié
super pour la kinésithérapie sportive mais il faut savoir parler anglais
les images parlent d'elles memes.
on me l'avait conseillé j'ai adopté
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5.0 étoiles sur 5 Très bon livre de préparation physique. 18 août 2014
Par Mike
Format:Relié
Le livre est excellent et bien fait. Je recommande pour toute personne intéressé par la préparation physique et la mobilité articulaire.
Le vendeur répond vite au mail. Le délai de livraison est plus long qu'indiquer sur le site compter 10 jours de plus.
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0 internautes sur 2 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Commande livrée en temps et heure 6 décembre 2013
Format:Relié|Achat vérifié
J'espère que la personne qui a commandé ce livre au Père Noël en sera contente puisque c'est son choix personnel.
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Commentaires client les plus utiles sur Amazon.com (beta)
Amazon.com: 4.8 étoiles sur 5  777 commentaires
420 internautes sur 452 ont trouvé ce commentaire utile 
3.0 étoiles sur 5 Okay at best 11 août 2013
Par Charles Gonnello - Publié sur Amazon.com
Format:Relié|Achat vérifié
As a biomechanics and Injury prevention specialist, I specialize in corrective exercise and have made a successful career out of it. I am always looking for new information and books to expand my knowledge of the human body. I was looking for a bit more than what this book provided. I was originally drawn in by the amazing reviews (even before the book was released). Which is awfully suspicious. Regardless, I'd figure I'd see what all of the hype is about. As a practitioner, I am more interested in causation and correction, less in just what looks( or doesn't look) right. This book provided very little of what I was looking for and I'd recommend several other, more detailed books before this one, if you are interested in injury prevention. The book was filled with errors, that was easy for someone like myself to pick out quickly.

Pros: Solid info on 'smashing', picked up some new stuff.

Cons: Lack of detailed explanations
Errors in simple understandings of human mechanics
Heavily influenced by Crossfit propaganda
Little info on causation

Recommendations: NASM Corrective Exercise Specialist
Movement-Gray Cook
Pain-Free Program-Anthony Carey
Advances in Functional Training-Mike Boyle
524 internautes sur 599 ont trouvé ce commentaire utile 
3.0 étoiles sur 5 On Balance OK 8 mai 2013
Par Michael Weinstein - Publié sur Amazon.com
Format:Relié|Achat vérifié
I was initially surprised that on the day of publication +200 five star reviews hit Amazon for this book and it strikes a little more balance is required.

While I subscribe to much of what the author puts forth and on balance this is a worthwhile resource there are some real pros and cons...

Among the pros is the philosophy, comprehensiveness and generally easy to read style that is at times conversational in a positive manner.

There are some major cons. Starting with the fact that there is no index -- are you kidding me. This matters as for many I suspect this will serve more as a resource than read it once and absorb everything. Second issue is that it is very dense in material. This makes synthesizing things a challenge at times as we are left to figure them out on your own. I suspect many more lay or casual athletes will give up due to this. I could only read a chapter, or so, at a time. Pictures are okay but a tie to all the videos on his site would be much better. When dealing with movement still pictures aren't the same. I also would have liked to have seen a chapter relating sporting activities to the motions and mobility they require and the issues they tend to raise.

One other important point. Prior to publication of the book mobilitywod.com, the author's web site, was a free blog. It is pushed heavily in the reviews and in the book. It is now a for pay site. Fair enough, it doesn't need to be free but it is a material turnoff to link the two in the way it has been done.

So, I recommend this more for a trainer, serious athlete, and less for the casual athlete who arguably this should be most useful for.
259 internautes sur 304 ont trouvé ce commentaire utile 
3.0 étoiles sur 5 Decent, but not the be-all end-all 24 mai 2013
Par Rik - Publié sur Amazon.com
Format:Relié|Achat vérifié
Before we start, yes, this is freaking long. I know. I originally wrote this for people at Reddit, and only made a few minor edits for Amazon.

First off, a squabble with how the book was published: I ended up paying 50 euros to purchase the book and get it shipped over here, at Amazon.com, which is a US-based website. This is odd because I live in the Netherlands, so it would've made much more sense to order at Amazon.co.uk or Amazon.de, but then I would've paid 50 euros for just the book sans the shipping. This is odd and in dire need of correction.

On Amazon, all you read are rave reviews of how the book will change your life and will instantly make you the healthiest human being on the planet and all that... well, I don't believe in magic bullets, and neither should you. Don't take this as me saying the book isn't good; it is and there are definitely a lot of things I've learnt from it. However, I don't think it's the be-all-end-all of fitness books.

Overall, the book is well-written; very digestible writing. However, I can see that if you're new to this, you'll probably have a hard time on some parts, and will be overwhelmed by the sheer volume of information. Because there is a lot of information: there are 32 individual movements described, ranging from a basic air squat to a muscle-up and there are over a 150 pages describing specific mobility techniques.

The book starts of with an introduction, which, as expected, is Kelly banging his own drum loudly for a couple pages; there is no real info there. From there on out, the book is divided up into roughly three parts:

* Introduction to/Explanation of the movement and mobility system: this explains Kelly's general rules for movement, mainly concerning spinal organisation and bracing.
* Movement system details: this discusses how to execute specific movements, as well as spotting mobility restrictions.
* Mobility system details: this discusses how to alleviate mobility restrictions.

The idea is that you can skip to either the second or the third part and start working on becoming a Supple Leopard right away, but that reading the second part provides you with a picture of how to integrate the two systems. That's the idea, at least. Skipping to the second or third part more feels like visiting the old mobilityWOD site: you have a bunch of movements and mobilizations, and you know kind of which mobilization is supposed to improve which movement, but it's not really a system; or at least, it doesn't feel that way. I'd say it's pretty good, but to get the whole picture you really need to read the whole book.

The main problems I had with this book popped up in the first section. It's fine throughout the introduction, but then it comes to a 4-step diagram on how to assume neutral-braced-spinal position, which is the very first thing the book teaches you other than "the gym is your lab". The first step is okay, but then the second step tells you to align your pelvis and ribcage by pulling the lower ribs down. Now, I know pretty well what that last thing feels like, but I had and still have no clue whether I was overdoing it or not. There is a thing called the two-hand rule a bit later on, but that was no help either as it doesn't work if your starting position isn't correct.
Despite these pitfalls, I spent a couple of days as a posture nazi; just hoping my ribcage was aligned well, and it definitely feels pretty good: when I had a symposium on friday and ended up with lower back pain from sitting all days, organizing myself into a neutral-braced position helped significantly. However, I did get a bit sore the first two days from having to brace your abs all the time, and I don't think it's entirely necessary to stay braced every nanosecond of your existence despite the book telling you to. Moreover, I felt like some of my shoulder issues were aggravated during those couple of days, but maybe that was a result of my complete lack of regard for ribcage positioning because I did not know what to do with it.

After the whole spinal organization management ordeal, the book goes on to explain the "laws of torque". In my mind, torque is something to do with forces and lever-arms, so I was expecting something to do with forces and lever-arms, but instead the first rule is: "externally rotate your shoulders/hips to generate torque!" That is, if your legs or arms are in flexion. In extension, you simply "Internally rotate your shoulders/hips to generate torque!"
Now I kind of understand where this came from: force generation at a joint is actually torque generation, in the sense that the muscle attaches to somewhere on the bone beyond the joint, creating a lever, and putting your joints in the right position so that the lever-arms are optimized and torque at the joint is at a maximum and so force at the object you're trying to move is at a maximum. However, no explanation of the sort is present and it starts getting ridiculous when the book starts saying things like "improper movement patterns bleeds torque", and "this is a huge torque dump". Torque this, torque that. It's a buzzword that serves no use whatsoever, you can shove it up your ass for all I care.
Speaking of buzzwords, there's more. Like "mobilizing". "We shouldn't stretch, we should mobilize!" Sounds like something really revolutionary, until you learn that "mobilize" means "stretch and foam roll". Why can't you just call it "stretching and foam rolling"? Because it puts people in the wrong state of mind? If it's truly as effective as you claim it is, it'll be seen by people regardless.
Again, despite the flaws I gave it a shot, and I must say, it works really well. My shoulders feel a lot more stable if I externally rotate at the top of a pushup or at the bottom of a row. However, I also feel it puts the long head of my biceps under stretch if I overdo it (which I tend to do with mobility elements), which is a bad thing because I have been dealing with tendonitis of the head for a bit.

Next it goes into detailing specific movements, like squatting, pushups and pullups. These are meant as a "movement template". There isn't a description of ring rows anywhere since it's producing force while your body is horizontal, so the rules for the pushup apply. Normally I'd say this is a bad thing, but it actually works pretty well and it cuts down on the content a lot.
The movements are divided into three categories, each one a bit more complex than the previous. The system is pretty intuitive, but I wouldn't have had any complaints if the movements were just put on one big heap.
One qualm I have with this section pertains to a specific movement: the handstand pushup. Most notably, the freestanding handstand pushup. First off, the thing demonstrated is called a "headstand pushup" which isn't a huge complaint because laypeople call it a handstand pushup anyway, but I think the distinction is important. Second, most of the movements have some sort of progression via movements detailed earlier, but this thing doesn't. There's not a word on proper handstands and the only tip the book gives on achieving the freestanding HSPU is to do wall-supported HSPU with your back to the wall, which promotes flaring your elbows and arching your back, which is exactly what you don't want to do. Didn't like this part much. The rest of the section is pretty decent, though.
Only thing I'm not so sure about it shoving the knees out when squatting. It does help me personally because I tend to let my knees cave inwards during a squat, but it looks like the extreme amount of knees-out demonstrated in the book will just hurt your knees, so I don't know what to think about that yet.

It finishes up with the mobility elements. This is about half the book and it's basically a bunch of stretches and ways to foam roll various parts of the body, mostly using a couple of lacrosse balls, but most hard round objects work: I did most of the work using a tennis ball instead of a lacrosse ball and old inner tubing for a bike as resistance band. It's all very decent and yields results quickly, but I have yet to see permanent change that lasted more than a couple of hours. This was also my experience with the stuff I picked up from the mobilityWOD website. When I was having elbow issues ("hot elbow" as mr Starrett calls it) I tried out "elbow voodoo" (just look it up on YouTube) and all my pain went away... for a couple of hours, that is.
It may just take some more time, and I do feel that digging into my posterior shoulder with a tennis ball really helps improve pain, but overall I think the whole magic bullet-image that BASL's mobility elements have is way overblown. Yes, they work for a bit, but after the first couple hours it's back to regular, or at least it feels that way.
Also, I think they understated the rule "if it feels sketchy, it is probably sketchy and you shouldn't do it". The mobility techniques can be somewhat painful at times, and while working on my general knee area, I started getting a weird sensation at the shin while moving my foot around, and after that a weird sensation around the patellar tendon. Instead of backing off, I explored those sensations and ended up with a painful knee, as if the meniscus was displaced for a bit. My knee is okay now, but since then I'm a bit more careful with mobilizing things. It's something I should've kept in mind from the get-go, though.

All in all, I already said it in the beginning: it's decent, but it's not the book written by god because Jesus had low back-pain from not producing enough torque at the hips.

TL;DR: Here's the short version:

* If you live in Europe, it's probably cheaper to order from Amazon.com rather than Amazon.de or Amazon.co.uk. This is weird.
* Easy reading, but there is a lot of info.
* If you don't read the book as a whole, it's kind of disorganized.
* I still don't know what a proper ribcage position looks like and the rule further in the book doesn't help much either, despite this being one of the very first things you're supposed to learn.
* The ideal posture described in the book feels pretty good, but I'm not sure it's as paramount during daily life as the book says.
* The use of the word "torque" is annoying, as is saying "mobilize" rather than "stretch and foam roll" as if it's an entirely different thing.
* Actually doing what the book says about the laws of torque is very effective, though.
* Handstand pushup section sucks, but the rest of the movements are described effectively.
* It looks like the mobility elements are more temporary fixes rather than permanent fixes
* Don't go too hard on the mobility stuff

TAKE HOME MESSAGE: It's decent, but it's not the be-all-end-all like everyone would have you believe.
353 internautes sur 418 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Buy it, Read it (all of it), Implement it all NOW!! 28 avril 2013
Par Dr. Eric Lane - Publié sur Amazon.com
Format:Relié|Achat vérifié
I must first let you know that I am not one to review books. I wrote my first book almost 2 years ago and I understand the incredible task it is to undertake something that Kelly has done. I have read hundreds of books in my life. Going through Pre-Med and then on through Chiropractic School I was expected to read every book having to do with anatomy, physiology, neurology, and you name it. I have spent over 20 years treating patients for back, neck, shoulder, hip, elbow, wrist, knee, and ankle problems. I have attended over a hundred seminars dedicated to teaching me to better understand the dynamics of the human body and how to help my patients heal faster and completely. I have also dedicated a large percentage of my practice to treating athletes and the injuries they suffer. Also being certified in Physiotherapy I have always tried to stay as competent as I can to help them heal from their injuries and most importantly to help prevent them.

I came across Kelly's work over a year ago through his mobilityWOD.com site. I was so impressed with the dedication he showed by posting a daily video on helping others not only treat but prevent injuries. When I heard of his upcoming book I can say for the first time in a long time I was very excited for a new book to read. I pre-ordered it many months ago and continued to check for its release like a kid waiting for Christmas. I received my copy early this week and after spending about 4 days and unable to put it down, reading it at every opportunity, let me summarize my thoughts on what I can say without question is the absolute best volume of information I have ever seen compiled in one book that addresses the human body.

With nearly 400 pages and bound like your college textbooks (Large and Hardcover) it is built to be used and last. You know that book you have. The one that has been taken with you most everywhere. Has stains and abrasions all over it. Marked all up with highlighters, underlined and has sticky tabs or folded pages to help you quickly access those impressive parts-it will be like that one. If you are like me once you get your first copy, you will not only buy a second for the office but download the digital copy for your iPad/Iphone or electronic device. Believe me you will be referencing this book thousands of time in your life so you will want a copy with you whenever you have a few minutes to read.

Next you will be impressed with the outline-the way the book is laid out. From the stunning photo's that are easy to understand to the overall layout and how easy it is to access sections of the book. You will find it easy as you read to understand the way Kelly teaches you, not only how to treat injuries but much more importantly how to prevent them. With that being said I know many will take this book and head straight to the second half of the book where Kelly goes over each part of the body and teaches you how to treat injuries you are dealing with. The approach he uses is detailed and 100% on spot. You will see instant results with these treatments. You will be amazed that he has taken the complex body and in small easy steps teaches us how to fix/treat problems that are effecting the quality of our lives. But if you only spend time at the back of the book you will be missing in my mind the GENIUS of this work. You see the first half teaches you WHY you hurt, and WHY if you don't change you are going to have that prosthetic knee or shoulder someday. WHY you back hurts all the time. I don't think most people understand unless they suffer from back pain how debilitating it is. I see it everyday in my office. It ruins peoples lives-it not only effects the individual it effects entire families. So please don't cut yourself short and bypass the first 1/2 of this book. Study and learn the WHY's of your problems as Kelly teaches you a detailed easy to implement way to begin to change immediately.

If you are like me you won't put this thing down. I am going through it a second time as I write this. I have already recommended it to all my patients, and this will be a staple in my office and it is a must read for anyone that has a BODY-I guess that covers all of you reading this. In closing I have spent thousands of dollars on seminar after seminar. I can say unequivocally that this book has more information in it, which by the way is very simplistic for you to implement, than all of the education I have received on the dynamics of the human body. I have spent ten's of thousands of dollars on rehab equipment. With a $5.00 Lacrosse Ball, some exercise bands, and Kelly's book you can treat your body more effectively than any of that equipment. As the title of my review states, "Buy it, Read it (all of it), Implement it all NOW!! I can promise you whoever you are. Old or young, male of female, athlete or non athlete you will conclude as I have this is a instant classic and as Kelly says on the front cover: This is the " Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance." You have a billion dollar body-- With this book, now you have the owners manual on how to take care of it.
143 internautes sur 173 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Check Yourself Before you Wreck Yourself 23 avril 2013
Par Yoga Tune Up® Jill - Publié sur Amazon.com
Format:Relié
Kelly has written a book that breaks down walls between consumers and clinicians, he's removed barriers between coaches and athletes and offers secrets of self-assessment and better yet, SELF-FIXING that exceeds any manual ever written. He democratizes processes and practices that have traditionally been held captive behind closed doors, accessible only with a prescription. Kelly teaches you to open your body and free it from being held captive by pain and limited somatic imagination.

His methods work across every fitness milieu - obviously a perfect match for hard-core athletes, but students of yoga, pilates, dance, group fitness, CrossFit and more will be emancipated from aches, pains and diminishing returns on performance. I've used his Voodoo® Floss methods with my Yoga Tune Up® students, his mobility magic with my clients in chronic pain and have referred thousands to his Mobilitywod.com website.

The book offers detailed self-care practices on every single aspect of the body, from the ankle to the neck and everything in between. This is REQUIRED reading for anyone that is serious about living longer, optimizing potential and modeling better structural health-care strategies for humankind.
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