yo! welcome man!
btw how old are you?
https://www.youtube.com/watch?v=AVcRWOGtgbo
https://www.youtube.com/watch?v=oncAZ9G-z5s
https://www.youtube.com/watch?v=rWf_2sS81H8
nice to see the extra "production value" in those vids.. pretty cool, enjoyed each one. I personally want to get back to making "short vids" like that too eventually. In that third video, almost looks like you are doing the Mobot at the end.
Here some video of my improvement. Looking by the way I jump do you think I should focus to really get up.
from the videos, you are definitely "weak". it's very obvious. that would probably discourage most people, but, you seem like you already know it, and in reality; you have a TON of room for improvement. You move pretty good/coordination is good, just need to slowly add power. You are ~17-18? Alot of that could just be related to how we develop naturally -> some later than others.
I can grab rim pretty easily with one hand on a three step RSLVJ,
I have a 8'0 reach. I'm very slow probably high 12 or low 13 hundred. Not strong at all anywhere probably more towards the weak side. Can't go on a far run up/10 step and jump as high. Can't do SL bounds well or on a run up.
my Alternating bounds have good form since I did triple jump in high school but my length per bound isn't that much.
Right now i'm doing barefoot sprints, hurdle hops build ankle lower leg power. 4 step dunk attempts and full run up jumps. Longer sprints from 150 to 300. Alternating bounds, Straight leg bounds and LLRR bounds. Right now don't have access to weight room but can pistol squats and skater squats with a backpack in the meantime.
sounds like you're doing lots of good stuff right now, I like it.
when will you be able to regain access to a weight room? you mentioned in your intro that you can deep squat 160, is that for a max or for how many reps? It's a good start that's for sure, but not "strong" in the bodyweight strength ration sense. One of the biggest benefits of lifting weights is to actually "learn" how to produce more force. It's not only that weightlifting may make our muscles bigger & thus stronger; for some of us, we don't even want to gain muscle. So there's a huge barrier that most people like you, and me, can learn to overcome by utilizing progressive overload in the weight room, to teach our nervous systems how to produce more force. It's as if "weightlifting teaches us how to become more aggressive".
For example, in the first video you linked, you can easily see the inhibition as you jog into your 3-step run up. It's not simply that your body physically can't handle a faster runup, but, it's also your mind.. as was the same case for me, when I began training for vert. As you get stronger in the weight room, you learn how to "amp up" for heavy lifts, how to focus, how to prepare mentally for each set, how to breathe, yell/grunt, etc. Basically, if you can learn how to give yourself "jitters" (butterflies, shakes, adrenaline rush) on demand, you've mastered a very important concept that weightlifting can teach us -> basically shifting into the next gear.
Just wanted to state how important that is; it's not often discussed. So I definitely think a weight room can be a huge benefit to you, but not simply squatting; bench press, rows, squat, lunges, calve raises - and dips/pullups.. Safe + good form, consistent yet slow progressive overload.
With that out of the way.. How often are you doing your reactive work/sprints etc? You need to make sure you are recovering properly so you can make every session count. If you find yourself going through the motions on your reactive drills, don't do them - unless it's a lighter set as a warmup/readying yourself for your hard effort. From what I see on the videos you posted, you should really be cueing yourself to "get off the ground as fast as possible, while getting as high as possible" (the cue is important because you may favor one much more than the other); a goal is to definitely improve the rate at which you develop force. Emphasis should be on quality, with adequate rest to repeat high intensity efforts; this is mostly important for reactive drills/"plyos"/bounds.
I personally wouldn't worry about SL bounds or more advanced reactive exercises (like drops, depth jumps etc) for now.
Also, why barefoot sprinting? I'm not opposed to it, but I definitely feel you could apply even more force by using a nice light pair of track/XC flats.
As for bodyweight lower body exercises, I like pistols/skater squats, but, I prefer walking forward lunges where you "drop into position". This is "more specific" to sprinting, single leg jumping, etc. Here's a bad example:
https://www.youtube.com/watch?v=GiXO7trtqesThat's the only video I have of me doing consecutive walking lunges unfortunately (I had uploaded examples but can't find them).. Anyway, that's me doing stupid stuff with extra weight/backpack etc. You don't need any of that. So, picture landing even lower than I am, and "stabilizing immediately" once you land. A very important goal of this exercise is to minimize extraneous movement once you "drop" into position. Breathe in as you are landing, hold breathe while stabilizing, breathe out after you begin to explode out of the bottom position. You want it to be a solid/stable impact, with as little dipping/wobbling as possible. You can also land on your midfoot which will recruit even more hamstring. Then you explode up with the back leg, into a standing + one hip flexed position, then repeat by dropping onto the other leg. We're talking sets of ~20-25 each leg in a row, so 40-50 total is a set; ~3 sets. Initially you can obviously just do sets of 10, to get used to the movement.
That's one reason why "depth drops" are also very beneficial for people who don't have access to weights - and effective regardless. But they are advanced and shouldn't be toyed around with, so i'd stay away from them for quite some time.
Other things for lower body are:
- double leg glute bridge
- single leg glute bridge
- stiff leg calve raises (double leg, more advanced - single leg)
- bulgarian split squat
- pistols
- various single leg squat variations
- natural glute ham raises (riskier for lankier people, and riskier without a proper setup)
Besides that, various upper body calisthenics are also very beneficial: pullups, dips, L-sits, pushups etc.. all that fun stuff. How are you on these exercises?
What's your training + jumping/dunking schedule like? You definitely don't want to just mash up things together and train 7 days a week, not giving yourself enough rest etc.
pc!!!
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