Adarq.org

improvements in the SVJ carries over to the RVJ

keep it simple. get massive SVJ with the heavy compounds / SVJ drills.. play the sport and the RVJ will eventually take care of itself. manufacturing the SVJ takes time but its a sure thing.

you are not going to think about the mechanics of the approach jump or plants (which you will probably screw yourself up anyway), if you are going for a layup or running after / defending somebody preparing for a block.. those are the best drills.. the live in-game, chasing something.. natural adrenalin fueled drills.

Yes ^^^

Unfortunately (or fortunately, depending on case) the form of the jump is related more with the structure and strengths/weaknesses of the individual... however I think some movement efficiency drills could be useful (trying different approaches/plants etc) just to see what's going on. That's not possible with maximal jumping.

Or you can think it scientifically.

Newton's law states that for every action there is an equal opposite reaction. How does it apply to running jump.

First you want to gather momentum through the run up phase, trying to accelerate on approach, so make it a continual increase in speed. then transfer that momentum to vertical.

How? i Hear you say.

When you are top speed and is time to transition from run to jump, you take the last 2 steps hard into the ground as well as going down to a quarter squat, it is this spot you transfer all energy from running to the jumping. from here you should have come to a stop and using the moment from the speed you explode up.

some people come low, to help increase the speed they approach the jump, some step in front into the plant, this is how they feel they can transition the speed from the run to the jump.

Me i can't jump that high, but when i do run jump,  i think to myself, get faster the more closer you get and power all that into the plant and from there jump up like you would do from a standing jump.

its all about experimenting and finding the method you feel can transition all the power from the run to the jump.

things that affect the transition from run to jump is that during acceleration, you slow down, and speed up also you slow down before going to the plan, which makes you use less power in the plant and therefore jump less high.

keys:
accelerate before plant (including walking to light running then jump is a acceleration)
step into the plant hard using the momentum from the run. think about forcing the power from the run into the ground of the plant step
standing jump from the plant.

things you could try in a grassy area for shock absorption, aim not to reach for something but to develop technique, if there is nothing there to reach you can focus solely on technique.
1.first try and run accelerating during the process until you reach fast speed.
2.same as above but at different speeds, slow, medium, fast, top speed, using the momentum from the running jump into the plan thinking to dig down deep imagine trying to create a deep imprint of your feet without raising your knees high for the jump, but instead go down to a squat to help force your feet into the ground.
3.next run at the different speeds of above, go into plant hard digging deep and from the plant do a standing jump.

for all the above methods, try to make it a smooth change, i.e. make sure when acclerating its a smooth increase without any little slow downs and increase after and don't slow down when going into the plan. practice it to help reduce the deceleration when going from running to plant and from plant don't waste a lot of time on the plant,  i think that is called the ammortization, fancy phrase for duration from eccentric to concentric contraction, it should be continuous from the running, to the plant and from the plant to the standing jump.

hopefuly practicing the above should help develop muscle memory.

i hope this is helpful if not just neg it and hide it

Quote from: Avishek on December 05, 2012, 12:42:32 am

I don't know who exactly I am responding to but I object to the idea that one should try to replicate the form. One should perform exercises that improve force absorption instead.

When I first started training 2 footed vertical about 4 years ago at least, I had NO IDEA how to plant off of ONE step, let alone, a full runup with 3-5 steps. It was IMPOSSIBLE to do a running vertical. It was the ugliest fuck ever. Practicing the form helped very little, watching dunk videos also did not help. It took years to understand. Still taking 3 huge steps is something I can barely do. But I can easily do a powerful 1-2 step vert, and the reason why I can plant so much faster, more powerfully, and with a longer penultimate now than 2 years ago, is due to greater eccentric strength, and force absorption, not just because I have thought about the spatial relationships of my joints during the jump mentally for several dozens of hours over the past few years. Squats have helped me, sprinting, and I suppose yes watching videos again and again and again has helped. But 4 years ago, when it was impossible, there was no reactive strength anywhere. Just 3 years ago, freshman year, I also could not physically do it without losing like 3 inches on my vert each time compared to taking a mini step. Only within the past year have I been able to look normal while practicing RVJ. By normal I mean, staying low, planting sideways, and having a noticeable plant foot which hits the ground before the other foot.

Similarly, in sprinting, practicing maximum velocity mechanics gets you almost nowhere without the force producing capabilities typical of an elite sprinter that is developed through strength training and lots of sprinting at near maximal intensities. Practicing the form won't even make SENSE without those force producing capabilities you just will not be able to do it. If you have weak hamstrings, tight adductors and hip flexors it will be impossible to practice max velocity mechanics. Same with acceleration. It's very difficult to practice a low heel recovery if you don't have much quad strength. Build them up and it makes more sense.



Conclusion: Do whatever you want, but you will not improve much by practicing Gerald Greene's form, because you cannot produce force like him, and you will not produce force like him, until you can delineate exactly how he produces force and how much is coming from each joint (ankle, knee, hip), then try to understand how your limb structure and biomechanics can try to replicate that form and then work towards improving the force production or absorption in those areas. (actually you don't need to do all of that, since most elite jumpers jump like Greene). For LBSS force absorption in the hips could help him stay low. Depth jumps jupming backwards and bounding will help. But forcing yourself to plant sideways a little more may help load the hips. You may not jump as high but that doesn't matter it's about training the hips at that magical 90 degree angle elite jumpers maintain during the amortization. (edit: btw when I say you it is meant generally and not to any one individual).

Regardless, Greene doesn't seem to jump THAT differently or differently at all from other elite jumpers. It does seem like his plant foot is less flat footed but he transitions from flat foot to forefoot by the time the other non-plant foot makes contact with the floor, allowing for both feet to take off simultaneously. Doesn't sound too crazy if I got that right. He also plants sideways a little bit which is very natural. He also does the twisting supercoil technique that sickenvendetta talked about. jk about the last one.

I actually took the time to read what you wrote and I have to add that people will always use a heel-to-toe plant. The heel will pretty much always touch the ground first. You just can't plant with the ball of the foot... that would be the worst unstable position of them all.

I am currently terrible at running two leg jumps (I either do SVJ or a slow drop-step vert like the big centers do - I cannot control a running VJ) but apparently my quads suck big time so that's no shock in my inability to do running two-leg jumps. Until I get my quads really strong there's no way I'll do it.

Which reminds me - I'm tired of the overblowing the importance of the posterior chain. Give me strong quads and then I'll worry about the posterior chain.

Are your running two leg jumps particularly slow? It seems like a lot of times for me my running jumps feel slow and definitely look slow on camera. The only time they feel fast and really explosive from a accelerated run up is from high nervous system arousal such as between games of pick up basketball. This is what I feel I need to work on, being able to really explode out of fast run up.