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<s>### Instruction:
What is the fastest way to improve vertical jump?
### Response:
The fastest way to improve vertical jump is by changing your mechanics. Many people have the power necessary to dunk or reach their genetic potential, but they don't have the proper position or know how to utilize it. By addressing and... |
<s>### Instruction:
What is the significance of jumping mechanics in dunking, and how can one measure their performance?
### Response:
Jumping mechanics play a crucial role in dunking, as they determine the difference in jumping height from a standstill and from a running approach. A significant difference, like Chris... |
<s>### Instruction:
Who has the highest vertical leap of all time, combining both standing and running jumps?
### Response:
D.J. Stevens holds the highest vertical leap of all time with a 46-inch jump, combining both standing and running jumps.</s> |
<s>### Instruction:
What is the practicality of limiting vertical jump testing to 15 feet?
### Response:
Limiting vertical jump testing to 15 feet allows for a more standardized and efficient testing method. However, it would be more informative to have both a standing 15-foot jump and a full approach, as it provides ... |
<s>### Instruction:
Can you explain the differences between a standstill and full approach in terms of vertical jump performance and provide some common mistakes in each?
### Response:
In terms of vertical jump performance, a standstill jump typically involves starting from a stationary position, whereas a full approa... |
<s>### Instruction:
What are the common mistakes people make in a standing vertical jump in terms of torso angle?
### Response:
One common mistake is keeping the chest up, which can make the jump more knee and quad dominant. Another mistake is hip hinging, where the torso is brought almost parallel to the ground. A pr... |
<s>### Instruction:
What is the best approach for coaching standing vertical jump torso angle?
### Response:
Coaches should not focus too much on a specific torso angle for standing vertical jump. Instead, they should let athletes self-organize and find their own best jumping technique. They can provide guidance and a... |
<s>### Instruction:
What is the issue with coaches using force plates to measure hip dominant jumpers' ability to relax?
### Response:
Coaches may be misled by force plates to believe that the athlete is relaxing too much, when in reality, it's their weight distribution and strategy that makes them appear relaxed. The... |
<s>### Instruction:
What are some ways to improve jumping ability in basketball?
### Response:
To improve jumping ability in basketball, one must consider various factors such as muscle strength, torso angle, and training styles. It's essential to be versatile and work on both hip hinge and upright jumping styles. Thi... |
<s>### Instruction:
How can I improve my jumping and boxing out skills?
### Response:
To improve your jumping and boxing out skills, you need to master both chest-up and hip-hinge jumping. This requires balancing your squats and deadlifts on the strength side, and practicing different situations on the plyo side. For ... |
<s>### Instruction:
What is the relationship between speed and the muscle spindle in the context of a drop speed during a box jump?
### Response:
Speed is a key factor in the muscle spindle's response to load. When you drop fast during a box jump, it should theoretically trigger a harder stretch reflex. However, this ... |
<s>### Instruction:
How does the speed of dropping during a vertical jump affect performance?
### Response:
Studies have shown that speed dropping does not improve vertical jump performance. In fact, lower level athletes may jump higher with less speed on the way down because they lack the strength to get out of the j... |
<s>### Instruction:
What is the best way to approach the drop speed in training for faster transitions?
### Response:
Figure out which cue works best for each individual athlete, whether it's speed or relaxing and letting gravity take them down. Know who you are and know your goal. The best piece of advice is to find ... |
<s>### Instruction:
What is the best way to approach the drop speed in training for faster transitions?
### Response:
Figure out which cue works best for each individual athlete, whether it's speed or relaxing and letting gravity take them down. Know who you are and know your goal. The best piece of advice is to find ... |
<s>### Instruction:
What are the differences between improving speed and normal gravity taking you down, and how does strength training, eccentric rate of force development, and plyos affect drop speed?
### Response:
Improving speed and normal gravity taking you down are two different aspects of athletic performance. ... |
<s>### Instruction:
What is the main factor in achieving hypertrophy, and should eccentric overload be used for every training phase?
### Response:
The main factor in achieving hypertrophy is time under tension. While eccentric overload can have a role in certain training phases, it should not be the primary focus for... |
<s>### Instruction:
How does the use of hill sprints impact the development of top-end speed, and what is the recommended approach for this phase?
### Response:
Hill sprints can be beneficial for developing speed in different ways, but they are not a suitable substitution or the best approach for building top-end spee... |
<s>### Instruction:
What did the client ask regarding reps and sets in the online program?
### Response:
The client was confused about whether he was doing 18 total sprints or 6 total sprints, as the reps and sets were the same for the first time. He had reached out to the coach to clarify the situation.</s> |
<s>### Instruction:
What was the coach's explanation about the programming?
### Response:
The coach explained that the programming might be above the athlete's current understanding, and it's better for the athlete to take away as much as possible from the program without fully understanding everything.</s> |
<s>### Instruction:
What is the significance of the penultimate length and lift in a double leg jump?
### Response:
The penultimate length and lift are crucial aspects of a double leg jump. The penultimate length, or the second to last step, should be elongated to set the trajectory for the takeoff and set the hips in... |
<s>### Instruction:
What factors contribute to a good two-foot jump in basketball?
### Response:
Length and lift. Length is not just about leg length, but how hard you're pushing into your step. The goal is not more length but a pretty long step. Lift is not common, but some super elastic jumpers use it like running t... |
<s>### Instruction:
What is the importance of maintaining a proper hip position during a penultimate jump in basketball?
### Response:
Maintaining a proper hip position during a penultimate jump in basketball is crucial for optimizing force production and minimizing the time spent on ground contact. A hip that lifts u... |
<s>### Instruction:
What is the optimal ground contact time for force production in jumping and how can it be achieved?
### Response:
The optimal ground contact time for force production in jumping is not necessarily the shortest or the longest, but rather a balance between speed and force. To achieve this, one should... |
<s>### Instruction:
What is the drill in the vert code that helps improve vertical jump performance and how does it work?
### Response:
The drill is a band-resisted penultimate step. It involves hooking oneself up to a band and performing the penultimate step. The band provides feedback on distance covered and helps a... |
<s>### Instruction:
How can a band be used to improve basketball mechanics without overthinking?
### Response:
By using less than five words, showing the technique, and letting the player try it. If necessary, add more words or provide detailed guidance. This helps the player perform at a subconscious level, enhancing... |
<s>### Instruction:
What is the importance of feeling the changes in mechanics instead of hearing them, and how can this approach improve performance?
### Response:
Feeling the changes in mechanics is crucial because it allows the individual to experience their mistakes first-hand, enabling them to step in and make ne... |
<s>### Instruction:
What is the importance of understanding a player's overall schedule and avoiding competing stimuli in their training?
### Response:
Understanding a player's overall schedule and avoiding competing stimuli is crucial for trainers because it allows them to focus on the athlete's growth and developmen... |
<s>### Instruction:
What is the importance of focusing on a single skill and the reflection process in improving a skill?
### Response:
Focusing on a single skill and the reflection process is crucial for mastering that skill. Splitting one's focus between multiple skills can hinder the mastery process, as it divides ... |
<s>### Instruction:
How does training work in terms of general skills and specific skills, and when is it necessary to make a change in training to avoid injury?
### Response:
In training, we work on general skills first and then transition to specific skills. Knowing the time of year and the athlete's skill level is ... |
<s>### Instruction:
Can teaching hip hinge in the weight room and applying it to basketball affect a player's mechanics, and if so, when is the best time to make such changes?
### Response:
Yes, teaching hip hinge in the weight room can affect a player's mechanics when applied to basketball. It can change the brain's ... |
<s>### Instruction:
What is the real secret and what is the main priority when it comes to club basketball?
### Response:
The real secret is that nothing actually matters at this age. The main priority is to just get better every single day, and to train enough to improve your skills. If a club team has so many practi... |
<s>### Instruction:
What is the difference between turn stance and straight stance in terms of jump technique and deceleration capabilities?
### Response:
The turn stance involves planting the right foot and turning the chest towards the right side of the basket, while the square stance has the toes pointed straight f... |
<s>### Instruction:
What is the importance of achieving a turn stance in basketball and how does it contribute to better health and performance?
### Response:
The turn stance in basketball is essential for several reasons. Firstly, it allows for quick improvements in several inches, particularly in jumping, dunking, r... |
<s>### Instruction:
What factors are important for improving one-foot jumps in basketball?
### Response:
Improving one-foot jumps in basketball requires a combination of stiffness, proper turn stance, and efficient deceleration. Stiffness is crucial for maintaining power and height in the jump. The turn stance should ... |
<s>### Instruction:
What is the key to improving single leg jump stiffness and how can it help prevent leg injuries during fast breaks?
### Response:
Improving single leg jump stiffness is more of a structural fix, rather than a mechanical one. It's essential to build this trait in the weight room and gradually transi... |
<s>### Instruction:
What is the role of the GTO in our body and how does it work?
### Response:
The GTO, or the Golgi tendon organ, is like an overprotective mom in our body. It monitors the force exerted on our muscles and ensures that we don't get hurt. When the force becomes too much, the GTO signals the muscle to ... |
<s>### Instruction:
How can stiffness and force absorption be trained for improving vertical jump performance?
### Response:
Stiffness and force absorption can be trained through heavy isometrics, weight room exercises, and short ground contact plyos, such as bounds, bounds variations, skips, and ankle-dominant jumps.... |
<s>### Instruction:
What are the key factors in achieving a higher single-leg vertical jump?
### Response:
The key factors in achieving a higher single-leg vertical jump include developing a powerful, stiff, and explosive lower body, optimizing ground contact time, and coordinating an appropriate arm swing. Due to the... |
<s>### Instruction:
How can players improve their arm swing and overall jump in a basketball game, especially when it comes to one-handed pickups?
### Response:
There are two main options taught in the vert code to improve arm swing and overall jump in a basketball game, especially when it comes to one-handed pickups.... |
<s>### Instruction:
What is the benefit of dribbling with one hand and dunking with both hands?
### Response:
The benefit of dribbling with one hand and dunking with both hands is that it provides a free arm for additional power and fluidity in your dunk mechanics, similar to sprinting mechanics. This can result in si... |
<s>### Instruction:
What are some techniques for improving vertical jump height and how do certain basketball players utilize these techniques?
### Response:
Improving vertical jump height can be achieved by mastering one-arm, one-leg jump mechanics. Players like Kyrie Irving, LaMelo Ball, and Lonzo Ball are examples ... |
<s>### Instruction:
What is the Burger King commercial where the person has a big burger in little hands and how does it relate to playing baseball?
### Response:
The Burger King commercial refers to a popular advertisement where a person is shown holding a big burger in their little hands. In the context of playing b... |
<s>### Instruction:
What is the purpose of the box drop exercise in Phase 10?
### Response:
The box drop exercise in Phase 10 involves a combination of lowering and punching movements that help to add extra force to the leg being absorbed, allowing for more efficient core activation and power building.</s> |
<s>### Instruction:
What is the goal of working on vertical jump in basketball?
### Response:
The goal of working on vertical jump in basketball is to improve your game, make you more lethal in games, and help you become an in-game reactionary. This includes being able to dunk and extend off the glass. Virgo focuses o... |
<s>### Instruction:
How can an athlete improve their right leg's strength and power in relation to their left leg?
### Response:
To improve the right leg's strength and power, athletes should focus on skill-based exercises and real-life reps. They can do this by incorporating 20-minute dunk sessions, progressing to 10... |
<s>### Instruction:
How can improving off-ball control and going off the opposite foot enhance one's vertical jump and overall athletic performance?
### Response:
Improving off-ball control and going off the opposite foot can significantly enhance one's vertical jump and overall athletic performance. This is because i... |
<s>### Instruction:
What is Vernon Griffith's background and what does he do now?
### Response:
Vernon Griffith has been a coach for about 10 years, working with various sports and athletes. He specializes in mobility and is currently doing private consulting and online work.</s> |
<s>### Instruction:
What are your thoughts on going from owning a big gym to a more low-overhead option?
### Response:
I think it's that whole concept of like, you wanting a seat at the dinner table, and then you get that seat and you're like man dinner sucks. You expected it to taste a lot better. The conversations w... |
<s>### Instruction:
How important is understanding business and financial management for coaches transitioning into the private space, and what are the advantages of focusing on quality of living over standard of living?
### Response:
Understanding business and financial management is crucial for coaches transitioning... |
<s>### Instruction:
How can one ensure a successful gym business, and what are some factors to consider when starting one?
### Response:
To ensure a successful gym business, one must understand how to make money even when not on the floor. It's crucial to have the business running smoothly when the owner is not presen... |
<s>### Instruction:
What are the benefits of having a lower overhead gym business model and investing in an experienced accountant?
### Response:
The benefits of having a lower overhead gym business model include having more time to focus on creative ideas, studying, and leveling up. This leads to better products and ... |
<s>### Instruction:
How did you become the mobility guy?
### Response:
I became the mobility guy through my experience training people, particularly disabled veterans. My focus on mobility came from watching and understanding movement, loading, and how to adapt for various injuries. Mobility to me is not just a few yo... |
<s>### Instruction:
What inspired you to focus on mobility and how does it relate to your training and programming?
### Response:
I was inspired to focus on mobility after watching people move and not being able to do things they used to, like a single-arm amputee who wanted to deadlift. For me, mobility is about move... |
<s>### Instruction:
How did you come to focus on mobility instead of traditional static stretching?
### Response:
I never went through the static stretching phase, as the athletes I trained, such as military and football players, didn't want to spend time on foam rolling or dancing around for 10 minutes. Instead, I in... |
<s>### Instruction:
What is your approach to mobility training and how does it differ from traditional stretching?
### Response:
My approach to mobility training is to blur the lines between warm-up, workout, and mobility work. I aim to create a seamless transition so that the athletes don't realize when they're start... |
<s>### Instruction:
Can you explain how you cater to different personalities and preferences in your fitness sessions?
### Response:
I accommodate various individuals' preferences by not imposing my will on them. Instead, I facilitate the best intervention possible based on their personality. For example, my loose, fl... |
<s>### Instruction:
What is the significance of holding a barbell in front of one's chest during a workout, and how does it differ from other similar movements?
### Response:
Holding a barbell in front of one's chest during a workout can increase intent and create a different experience compared to other similar movem... |
<s>### Instruction:
What is the importance of having a structured warm-up and cool down, and how can it affect performance in a private setting?
### Response:
A structured warm-up and cool down are crucial for optimizing performance, especially in a private setting. The nervous system can be put to sleep by doing acti... |
<s>### Instruction:
What are some effective ways to cool down and recover after a workout, and how can coaches address individual preferences?
### Response:
Studies on post-workout recovery methods are often contradicting, and it's possible that nothing works well. However, reducing stress, eating healthy, and getting... |
<s>### Instruction:
Is there a validity to cryotherapy and ice baths?
### Response:
Cryotherapy and ice baths can be effective in some cases, as the brain's powerful placebo effect can influence results. However, it's essential to consider the potential downsides and ensure that the treatment is safe for the individua... |
<s>### Instruction:
What is the concept of a hands-off practitioner and how does it apply to coaching?
### Response:
The concept of a hands-off practitioner involves a trainer removing their ego and not trying to demonstrate their intelligence. Instead, they focus on providing information and details to coaches, allow... |
<s>### Instruction:
How can we coach human movement effectively, considering the subconscious brain's ability to hold millions of pieces of information?
### Response:
To coach human movement effectively, we must tap into the subconscious brain's ability to hold millions of pieces of information. This involves understa... |
<s>### Instruction:
What is the importance of understanding and respecting one's natural movement and instincts in coaching, and how can it be applied in sports like basketball and golf?
### Response:
Understanding and respecting one's natural movement and instincts is crucial in coaching, as it allows for a better co... |
<s>### Instruction:
How can I improve my golf swing and address the differences in movement ideals based on studies?
### Response:
To improve your golf swing, focus on understanding the biomechanics of the sport and the unique needs of different populations. Consider factors such as growth, training, and injury risks.... |
<s>### Instruction:
How does improving mobility in various planes of motion benefit a person's basketball mechanics?
### Response:
Improving mobility in various planes of motion exposes the nervous system to more options, which in turn improves mechanics on the court. It allows the individual to move more freely and k... |
<s>### Instruction:
What is your method for teaching athletes to become more comfortable with falling and rolling on the floor?
### Response:
My method involves introducing a progression to the athletes, starting from rolling from the knees and falling backward from their knees. I then move on to standing and jumping ... |
<s>### Instruction:
What is the value of being comfortable with the floor and how does it relate to parkour and other sports?
### Response:
Being comfortable with the floor is crucial in parkour and other sports like break dancing, as it helps prevent injuries and allows for better movement and reactionary skills. Thi... |
<s>### Instruction:
How does jujitsu training help in learning to fall and handle physical contact in sports?
### Response:
Jujitsu training helps in learning to fall and handle physical contact in sports because it teaches individuals how to accept someone's energy and respond to it. This includes techniques for acce... |
<s>### Instruction:
What is the value of learning jujitsu for a 14-year-old and how does it relate to basketball?
### Response:
Learning jujitsu for a 14-year-old has value beyond just physical strength, as it teaches falling techniques, using someone else's energy, and leveraging their body weight. These skills can b... |
<s>### Instruction:
What is the untapped potential in defensive lineman training, and how does it differ from traditional weight room exercises?
### Response:
The untapped potential in defensive lineman training is the use of the body in leverage and shaping off someone else's body, like in basketball and UFC. This te... |
<s>### Instruction:
What is the significance of collaboration between trainers and football players in terms of both football knowledge and strength conditioning?
### Response:
Collaboration between trainers and football players is crucial for both parties to learn and grow. On the football knowledge side, trainers ga... |
<s>### Instruction:
What is the importance of coordination and fluidity in sports performance, and how does it differ from the traditional approach of strength and conditioning?
### Response:
Coordination and fluidity play a crucial role in sports performance, as they enable athletes to achieve better results than sim... |
<s>### Instruction:
What are your thoughts on aliens and the stretch shortening cycle?
### Response:
As a fellow alien lover, I enjoy discussing these topics with others who share the same interest. Max often texts me early in the morning with rants about aliens or the stretch shortening cycle, which I find intriguing... |
<s>### Instruction:
What are your thoughts on the alien abduction experience in Indiana, and how did the conversation with the stranger at the airport unfold?
### Response:
The individual experienced an alien abduction at an Indiana airport while reading a book about spirituality. They were approached by an older man ... |
<s>### Instruction:
What happened to the person who was told not to go to Rome in March 2020?
### Response:
The person was supposed to be traveling on their anniversary, but the ghost hunter warned them not to go to Rome in March 2020. This prediction turned out to be accurate, as the COVID-19 pandemic hit Europe in e... |
<s>### Instruction:
In March 2020, a person warned you not to go to Rome because something bad was going to happen. What was the reason behind this warning, and how did you respond?
### Response:
The person warned me not to go to Rome in March 2020 because of the coronavirus pandemic spiking in Italy at that time. I w... |
<s>### Instruction:
What is the story about a mysterious person who seems to know the user's personal details and an unusual security camera incident?
### Response:
The story is about a person who meets a mysterious man with a ruby in an Altoids container, who claims to know the user's personal details. The user finds... |
<s>### Instruction:
What did the individual experience that led them to believe they were abducted by aliens?
### Response:
The individual had a black mark on their top part of the butt cheek that was as black as an iPhone screen. The mark appeared and disappeared within an hour, and the person's friend claimed that i... |
<s>### Instruction:
What is the story about and what does it teach us?
### Response:
The story is about an individual who claims to be an alien sent to help people on Earth. According to the story, the alien contacted the person and revealed that they were put on Earth to help people and that their work was appreciate... |
<s>### Instruction:
Can you share more details about your UFO sightings, especially the ones that happened at the beach?
### Response:
Sure. One sighting occurred when I was at the beach with my wife. We saw an object that looked like a jet coming towards us, but it had two lights stacked on top of each other. It appe... |
<s>### Instruction:
What is the craziest story you've ever heard?
### Response:
Calvin's not gonna sleep tonight. Calvin already, he's gonna have nightmares. That's crazy.</s> |
<s>### Instruction:
Where can people find Vernon Griffith?
### Response:
People can find Vernon Griffith on social media platforms Instagram and Twitter, at Vernon. He also has a YouTube channel at VernonGriffith with the number four. Additionally, they can visit his website mission-explore.com. Vernon Griffith offers... |
<s>### Instruction:
Can you provide a brief background on yourself and your company Neboso?
### Response:
I'm Dr. Emily Splichal, a podiatrist and human movement specialist with over 20 years in the fitness industry. I was a former competitive gymnast and specialize in fascia training, body tension, and body weight at... |
<s>### Instruction:
Can you provide more information about the Neboso company and its products?
### Response:
Neboso is a sensory-based product line that I launched four years ago. All of the products utilize texture, such as tiny pyramids across every single product. The texture is designed to stimulate the nerves in... |
<s>### Instruction:
How important do you think it is to just get out of the shoe?
### Response:
Barefoot training can be an activation technique, but if done exclusively, it may weaken the foot and make it less adaptable to wearing shoes. It is essential to find a balance between barefoot training and wearing appropri... |
<s>### Instruction:
What is the best footwear for kettlebell swings and box jumps, and how does it impact muscle reflexes and competition performance?
### Response:
The most trained foot and ankle structure is shown to be better when you are barefoot, then in minimal shoes, and finally in competition shoes. Training i... |
<s>### Instruction:
Can you explain the difference between isolated training and integrated training, and why is it important to be integrated, especially when it comes to the foot?
### Response:
A lot of people typically and historically thought of the foot as doing isolated exercises like towel crunches, toe yoga, a... |
<s>### Instruction:
How can one train and integrate all the muscles crossing the ankle, and what is an effective way to train them?
### Response:
Training and integrating all the muscles crossing the ankle is better achieved through multi-directional plyometrics. This approach allows for faster training and improved i... |
<s>### Instruction:
What can we do from day one for foot health?
### Response:
Sensory stimulation is key. Keep them off shoes and get them on surfaces like Neboso mat. Do hand and foot massages and total body massages.</s> |
<s>### Instruction:
Is there any truth to the idea that forcing a child to walk or stand too early creates compensations due to insufficient strength developed through crawling?
### Response:
Yes, a hundred percent. Some theories suggest that not allowing a child to develop sufficient strength through crawling can cre... |
<s>### Instruction:
What factors should be considered in determining a child's walking pattern and foot structure?
### Response:
A child's walking pattern and foot structure should be determined based on the development of their nervous system, the type of movement they exhibit, the presence of good thoracic and pelvi... |
<s>### Instruction:
Is there an increased risk of plantar fasciitis or Achilles tendonitis for athletes with long Achilles and flat feet?
### Response:
If athletes with long Achilles and flat feet are trained appropriately and focus on supporting Achilles tendon recovery, there may be a decreased risk of injury. Howev... |
<s>### Instruction:
Can you explain the differences between Achilles tendonitis and tendinopathy in younger patients and older athletes?
### Response:
Achilles tendonitis and tendinopathy can present differently in younger patients and older athletes. Younger patients may experience flare-ups that bounce back, while o... |
<s>### Instruction:
Does Achilles tendon rupture come with warning signs or is it just a random occurrence?
### Response:
Achilles tendon rupture often comes with warning signs such as a history of Achilles tendon issues, tight ankles, or tight calves. The patient may have had these issues in the past, like during hig... |
<s>### Instruction:
What are some ways to approach tight calves in basketball players and how does it relate to ankle mobility?
### Response:
One way to approach tight calves is to use vibration to cause relaxation instead of traditional SMR or foam rolling trigger point release. It is also important to consider limit... |
<s>### Instruction:
What are some factors to consider when experiencing tight calves and ankle discomfort?
### Response:
Factors to consider when experiencing tight calves and ankle discomfort include investigating hypertonicity in the lower leg, a shift in the tibia, a structurally short Achilles tendon, and anterior... |
<s>### Instruction:
How can people at home determine if they have a structurally short Achilles tendon?
### Response:
There are certain patterns to look for, such as an early heel lift, a bouncy gate, toe walking as a child, difficulty being barefoot or in minimal shoes, and a history of insertional Achilles tendon is... |
<s>### Instruction:
Do high-heel trainers potentially shorten the Achilles tendon over time?
### Response:
Yes, in a way. Wearing high-heel trainers puts the foot in a plantar flex position, which can slightly structurally shorten the Achilles tendon. However, this can be counteracted by doing SMR, release, and mobili... |
<s>### Instruction:
What is the role of daily SMR, barefoot training, and minimal shoes in preventing potential issues for athletes wearing high-heeled shoes?
### Response:
Daily Self-Myofascial Release (SMR), barefoot training, and wearing minimal shoes can help athletes maintain balance and avoid potential issues re... |
<s>### Instruction:
Are orthotics ever an option for athletes wearing high-heeled shoes?
### Response:
Orthotics may be considered for some athletes with specific foot issues, but they are not a one-size-fits-all solution. The decision to use orthotics depends on the individual's foot condition and should be made afte... |
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