Adarq.org

Standing broad jump: 3 jumps - best was 2.61m

<a href="http://www.youtube.com/watch?v=B62zIaoWbDE" target="_blank">http://www.youtube.com/watch?v=B62zIaoWbDE</a>

3 consecutive 2-leg bounds: best was 7.80m

<a href="http://www.youtube.com/watch?v=KVJCMEZTy1g" target="_blank">http://www.youtube.com/watch?v=KVJCMEZTy1g</a>

3 consecutive 1-leg bounds on left leg with pre-run: 9.71m

<a href="http://www.youtube.com/watch?v=sXzpg-ylt9I" target="_blank">http://www.youtube.com/watch?v=sXzpg-ylt9I</a>

12 inch box depth jump into broad jump: 2.73m (+12 cm vs. standing broad jump)
Paused vertical jump: ~61cm
Standing counter-movement jump: ~70cm
18 inch depth jump: ~75cm

Yeah I like to use the "precipice" example to make my point about the broad jump... if you fall back you fall in the precipice. If your heel doesn't get past the line, the same thing happens.

But I looked... "weak" out there. I mean, I look reactive somewhat because I'm smooth in my movements (for reasons that escape me), but other than that I look weak.

Quote from: adarqui on August 26, 2010, 03:46:11 pm

nice form on everything.. technically broad jumps don't count if you fall back, but whatever..

By the way - I don't like my form on the consecutive 2-leg jumps AT ALL, if you look at what my knees are doing your own knees are going to hurt just watching.

WAAAAAAY too much quad and depth there.

crap i lost what i tried replying before.. anyway i said simply, your form is good for the way you're doing it, but i prefer rebounding double leg bounds:

http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10123/#msg10123

5 is a good number, with those, for measuring.. but 3 will also do.

peace

Yeah you don't get too deep there and it's more vertical... harder to measure in terms of progression I think (since you're not putting your all to go in length which is measurable) but it's more specific to a VJ.

right but you can easily focus more horizontally.. we would measure progress using hurdles, like in my old videos on my youtube.. people would start out at 4-5ft between hurdles and eventually get to 7feet or so between hurdles.. serious improvements in hip power/reactive ability.

hurdles help you get distance, nice variation.

peace

Well that's not really an option here with sturdy hurdles.

If anything, I can get a pair of hurdles on lanes 1 and 3 and tie an easy collapsible rope on lane 2 in between them and jump over that. I'll need like 10 hurdles for that though.

you could also just use them as markings.. put them in lane one, bound in lane three.. it'll still work, as you have a goal to shoot for in terms of distance between each bound.

pc

Well I already have markers... you know, the little colored circles I put on the ground. A hurdle is a bigger marker and easier to see though, but it's also heavier

I think I still prefer the markers.

My idea with the rope was to force me to actually jump vertically over it.

ya i think i recommended you do that way back, with the two hurdles and a rope

I'm not really reactive, I just "look smooth". I don't get too much out of prestretch when jumping off two feet because I'm not a two-footed efficient jumper in any situation.

One more thing - someone commented that since this is a test, it should be canceled because I put my hand down behind me not to fall. That actually isn't true because the only reason I did that is because I landed in a full squat and with the legs in a narrow stance I can't stay in that position since I fall on my back. So I put my hand down not to fall because of this and not because of other considerations.