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Strength, Power, Reactivity, & Speed Discussion / Re: How do you perform a max effort jump session?
« on: December 11, 2015, 04:06:52 pm »
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!
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!
). 
