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  Ok, the more linear the results the more effecient, so landing right where you started is obviously the goal.  Sometimes the quad/glute dominance is an issue and sometimes its not, but going straight up and down is going to give optimum results regardless. 

IF YOU LANDED IN FRONT OF THE LINE- 

Practice the top 1/3 of the jump, exaggerating triple extension, with special attention to the knee and ankle. Shoulders can also  be  an issue, so make sure to extend FULLY, and not what you THINK is fully.  Think "reach  backwards".  If youre still landing forwards, try to make yourself  jump  backwards slightly, and up.


IF YOU LANDED  bEHIND THE LINE-

Get into a semi goodmorning position (hips  back, knees only slightly  bent).  Practice from this position over and over until you feel fluent with it, and are getting some decent height.  Eventually add in a little more knee  bend, without losing the powerful hip extension youve practiced.


IF YOU LANDED ON THE LINE-

Good  job, youre doing it right.

I tried what you said try imagining jumping backwards and i landed on the line right dead in the centre in line with the centre of my feet only once did i land with my heel on the line when i didn't think hard of jumping back.

thanks man

I tried what you said try imagining jumping backwards and i landed on the line right dead in the centre in line with the centre of my feet only once did i land with my heel on the line when i didn't think hard of jumping back.

thanks man

Nice work and you bet, glad it helped.

Hey Lance, if someone's goal is strictly SLRVJ's and sprinting, wouldn't it be more beneficial for this person to try and be as hip dominant as possible and try to get way in front of the line in this force vector test?

Also with the added benefit of lowering knee problem risks?

Yes you want to be hip/glute dominant for single leg, but the goal of the test is to teach you how to do the sv without wasted movement, regardless of dominance.  No matter where you land, the most efficient vertical goes straight up.

Quote from: LanceSTS on August 18, 2012, 02:42:26 am

Quote from: D4 on August 17, 2012, 06:59:43 pm

Hey Lance, if someone's goal is strictly SLRVJ's and sprinting, wouldn't it be more beneficial for this person to try and be as hip dominant as possible and try to get way in front of the line in this force vector test?

Also with the added benefit of lowering knee problem risks?

Yes you want to be hip/glute dominant for single leg, but the goal of the test is to teach you how to do the sv without wasted movement, regardless of dominance.  No matter where you land, the most efficient vertical goes straight up.

Like the vertical bar path in a hump powerclean, right?

 Exactly like that.  Everything moves in a vertical path, curls, kettlebell swings, stiff leg power cleans, etc.