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Yeah well in the past I was definitely a reactive jumper with all that it implies... I was jumping at an established speed with a long run-up at ~7-10 steps I suppose. All I was doing was pre-contract isometrically before my jumping leg was hitting the ground and then just extend at the hip...

I still do some of those things now but it's obviously a strength jump because jumping to a rim, that's higher than you and you need to "reach" towards it makes you become such a jumper.

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i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..

You could try what I was suggesting to Nightfly (and what I'm going to do myself): a 5 step acceleration followed by like a 10 step constant speed and a submaximal jump over a low rope (high speed approach). You can also use a sprint into a submax jump. The idea is for the jump to occur at a constant speed so the muscles aren't forced to voluntarily create concentric power, just contract isometrically and absorb the shock.

In time you can get the rope higher as you get more efficient.  One important thing to keep in mind though is that full hip hyperextension should occur (should be the focus of the jump) regardless of the jump height (well, that's important too but not as important as the hip extending properly).

nice mang! your almost as high as me... 

8/25/2010 Phase III Day 10 (Wednesday):

FINALLY got some hurdles and blocks out onto the track. My coach has been really helpful on that and he says he'll be able to come help me with form any day I go after school. So here's my hurdle workout.

-1-lap light jog ---- > Stretch

-1 hurdle (@ 33 in.) hop into 30m sprint} x2

-Start into 1st hurdle @ 36 in. (3in./one click below race height)

-Start into 2 hurdles @ 36 in. }x2

-Start and sprint over 5 hurdles @ 36 in.}x4 (Main workout, about 3-4 minutes rest between each sprint)

-Explosion out of blocks and form focus over 1st hurdle @ 39 in. (Race height)

-1-lap light jog ----- > Stretch

Felt really good over the hurdles for losing some flexibility and practice over the summer. I can already tell this will be a good season.

Quick video I took of my last sprint through the first hurdle at race height. (ignore the first 15 seconds and noise, A LOT of little kids were having football practice.
<a href="http://www.youtube.com/watch?v=SGflRfVoCa8" target="_blank">http://www.youtube.com/watch?v=SGflRfVoCa8</a>

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workout looking very good as a base progression for getting back into hurdling, good stuff.

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One of the kid's coaches told me, "You're just like a little gazelle." That made me feel pretty cool.

that's a good compliment! unless their are lions around.

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.

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.

Standing broad jump: 3 jumps - best was 2.61m
3 consecutive 2-leg bounds: best was 7.80m
3 consecutive 1-leg bounds on left leg with pre-run: 9.71m
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