Adarq.org

ok..



air up there:

















golden child:














jus fly:














t-dub:












jonesy:












mccray:











area51:













two similar dips on SVJ's (40 on the first two), and james smith low dip (ooo box squat!) / some cressey athlete (38"):


frank yang (40" jumpmat):



some WGF athlete (40" jumpmat):





smith (BOX SKWAT DAT SHIT!!! , 36" vertec):





ecressey athlete (38" jumpmat):









squatdr plant from dj



from a short run up

Gotta find some pics of myself for comparison: the first thing I notice is how low most of them are. I don't think I get low enough to get real power. Too worried about getting off the ground fast. But if I try to get lower, I overthink it.

ya i buckle if i try and get lower, just not strong enough dynamically in those positions. I think for myself though, quarter-squat style depth is my preferred depth in RVJ's.. On svj's, I get like 1/8th squat depth it's ridiculous.

The one thing I know is, my plant is alot better when im mixing in plyometric/explosive exercises while squatting. If i focus purely on squatting+jumping, I go into that square bilateral heavily-strength trained plant. When I start really getting back into explosive training, depth jumps, REA squatting, double leg bounds, I then start coming back in from that side plant, looks pretty similar to golden child.

In this vid, I had been doing LOTS of rea/reactive work prior to this session. I remember just feeling ridiculous on my plants:

<a href="http://www.youtube.com/watch?v=e0kHeTJVHQQ" target="_blank">http://www.youtube.com/watch?v=e0kHeTJVHQQ</a>

The first dunk miss illustrates it perfectly.. That is basically my optimal form for RVJ'n, nice angle to look at it.. I have other vids where heels are crashing, coming in too square (no rotation coming in from the side) etc, those jumps look way worse. I started noticing that during my "only squat + jump" 1-2 months of training..

pc

Is it just me or all these guys put in A LOT of quad in their jumps? Looks like a lot of knee stress as well.

That's has been my problem all my jumping life: I can't amortizate in the quads. I might have faulty mechanics and overload the quads too much in the plant, but they ARE the limiting factor because they limit my ability to use momentum. You don't really need to be able to put out THAT much force voluntarily if you can use the accumulated kinetic force during the run-up in your plant.

But in order to do that you need to be able to stop the forward momentum and make it convert into upward thrust. To do that you need the best brakes in the world. The brakes are the quads because they prevent the knee collapse. So basically you need great quad eccentric strength to decelerate.

That's why I'm trying to forcefully decelerate after sprints... to learn to manage the high quad eccentric load... kind of like in a depth jump. I remember Adam Linkenauger recommending against a quick deceleration after a sprint as it might be injurious... but I kind of use that as an exercise in itself.

What's a TKE?

Anyway, I'm guessing you need to bend quite a bit at the hips to do the backpedal sprints, right? Because you can do them standing upright and reaching back with the foot while keeping the leg almost straight...

What's a TKE?

terminal knee extension, ie the last 20 or so degrees, hits the VMO hard.

Anyway, I'm guessing you need to bend quite a bit at the hips to do the backpedal sprints, right? Because you can do them standing upright and reaching back with the foot while keeping the leg almost straight...

well i've played around with a few styles, but you definitely have to sink the hips when accelerating during the backpedal sprints, but once you reach a top speed im pretty sure you can be pretty upright.

think im gonna do some tonight

peace

i can barely see the pics :/ they are thumbnail size, do you have larger ones? the title of them seems like they should be larger i see 1024x in there.

peace

Well, they open if you click on them...

when i was trying them originally they weren't, they were stuck on thumbnail status, they are opening up now though, odd.

ill check tomorrow.