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Author Topic: 4 Step Approach Practice  (Read 13639 times)

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scoobychau

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4 Step Approach Practice
« on: August 29, 2013, 02:42:14 am »
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Theory:
- Big Steps
- Increase speed toward jump
- Decrease center of gravity toward jump
- Fast last 2 steps



Currently i am trying to do all the above... but i think i am not doing a good job.

Please have a look at my recent attempt:
VIDEO: http://vimeo.com/73353513

I am hoping some one can give me some Hints on how I can improve this with advice...

This kind of 4 steps LR LR jump, pretty much result in the same height as a normal 2 step LR jump....sad...


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Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
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Raptor

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Re: 4 Step Approach Practice
« Reply #1 on: August 29, 2013, 04:30:12 am »
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Maybe you could take a little shorter last step and go quicker.
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All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

ChrisM

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Re: 4 Step Approach Practice
« Reply #2 on: August 29, 2013, 09:28:35 am »
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Agreed. The length of your last step makes you slow down into a jump stop almost. Try shortening it so.you can transition faster.
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seifullaah73

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Re: 4 Step Approach Practice
« Reply #3 on: August 29, 2013, 12:54:38 pm »
-2
Definitely, your last two steps were not quick as you took bigger steps when you were close.
think of it as the closer you get the smaller the distance your feet should get and then you should be able to get quicker but not too close.

it's like he was landing into the position for a two foot jump but instead jumped off of one.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
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Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

scoobychau

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Re: 4 Step Approach Practice
« Reply #4 on: September 13, 2013, 05:16:31 am »
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For those who read my journal or the injury session... i got some nerve electric shock attack...
but i am lucky to got it fix with some yoga...

and I am back into some jump practice.

I felt like i am moving faster than before.... if u compare with the above video.

and i am able to consistently getting High..(but not like higher than before..)

please have a look.

Video: <<<<<<<<<<<<<<<<
https://vimeo.com/74442870

 
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Raptor

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Re: 4 Step Approach Practice
« Reply #5 on: September 13, 2013, 05:50:57 am »
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Yeah it does look better but you need to be more "deliberate" in your approach. Right now it looks like wherever you end up planting... that's it. Instead, try to really pre-program your approach to be very exact and deliberate.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

TKXII

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Re: 4 Step Approach Practice
« Reply #6 on: September 15, 2013, 11:44:00 pm »
+1
It's not bad. The first thing to fix is that penultimate step, the one that sets you up to plant in LR.
Your heel should be low, if it is not, you will end up jumping forwards as you do. You will also lose a lot of of potential energy as your plant will act more like a brake. Imagine that your LR plant was two inches below your penultimate step, as if there was a mild drop. You will not jump as high.
So keep that left heel really low while dropping the cog during that penultimate. Watch a bunch if videos and it'll come naturally.

Lastly instead of thinking LR LR, think in threes. Initial step with the L, then RLR. Thats what your legs looked to be doing anyway. There seems to be a universal preference to take three steps preceded by a light hop or first lead in step before planting for a vertical jump off of one or two
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf
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