Adarq.org

omg this boston/gsw game is going down to the wire. ~2s left, 103 to 103. GSW's ball.

When I was dunking..

I'd perform a good ~10-15 minute warmup:
- some high knees, butt kicks, skips, short sprints, ankle hops
- dribbling around for a bit
- layups, alternating left and right

Then I would start jumping, but everything very relaxed (~30s between jumps):
- a few 1 step jumps
- a few 2 step jumps
- a few 3 step jumps
- a few 4 step jumps

Then I would perform a few moderate-to-high effort jumps:
- from 2-4 steps, putting a bit more into it

Then I would throw some lobs, again progressing from 2-4 steps (relaxed):
- a few lobs from 2 steps
- a few lobs from 3 steps
- a few lobs from 4 steps

By now it's time to start going all out.. At this point, I'd perform a lob + dunk attempt at "max effort" every 1-2 minutes
- so 10-20 x max effort dunk (psyching up) attempt with 1-2 minutes rest between jumps
- rest would be me dribbling relaxed, possibly thinking about what I was going to do, getting ready for the next jumps

so the actual session consisted usually of 10-20 max effort jumps. My best jump would come around jumps 7 through 15.. If I felt my legs 'give out', i'd give it 1 or 2 more jumps before ending the session. I've pushed it past this feeling several times but very rarely would it get better.

If I remember anything else, i'll edit.

pc!

^Interesting idea about the jump sequence simulation. Everyone should have it match his own jumping sets-reps? e.g. what i do when i jump is sets of 3-4 , 1 min between reps, 4-5 mins between sets.

nice ya.. even more specificity per jumper. That makes even more sense. We should create a thread which contains everyone's max jump session protocols, since everyone performs them a little differently.

edit: http://www.adarq.org/strength-power-reactivity-speed-discussion/how-do-you-perform-a-max-effort-jump-session/

And maybe use supramax partials instead of fulls for this tool?

I wouldn't do those supramax partials (quarters if you half, halfs if you deep) unless you spend a few weeks prepping them. If we just jump right into those, could cause way too much fatigue than we want. Even then, not sure if it would be better than your "go-to" ROM.

Maybe even better would be banded singles, since you can accommodate the strength curve.

Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it ).

lool @ the deep copy nerd one.

I like CPJSM better ;f

without any jumping references: CNS Temporal-Amplitude Model .. so a model instead of a method, since we're modeling based on time/effort of a max jump session (or maybe even other things).

pc!!

if anyone can find any nice training videos of Mutaz Barshim please post.. he is so fun to watch. moves amazing.

epic high jump drill

<a href="http://www.youtube.com/watch?v=epgA_bzG7Js" target="_blank">http://www.youtube.com/watch?v=epgA_bzG7Js</a>

i love the way Mutaz Barshim runs up & jumps.. really fun to watch

a glimpse of some nice rhythmic quarter squats in the first vid

<a href="http://www.youtube.com/watch?v=qj0k7f_Grn4" target="_blank">http://www.youtube.com/watch?v=qj0k7f_Grn4</a>

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

posted by raptor in his journal, great vid of sotomayor

<a href="http://www.youtube.com/watch?v=N2kNvclIBfo" target="_blank">http://www.youtube.com/watch?v=N2kNvclIBfo</a>



also, 2.45m (8.03 ft)

<a href="http://www.youtube.com/watch?v=vWde8sMxe1w" target="_blank">http://www.youtube.com/watch?v=vWde8sMxe1w</a>