The information in this article is for educational purposes only. I do not advise or encourage anyone to attempt to apply the information in this article. Do so at your own risk.
This is a simple article that describes an example warmup, activation drills, and cooldown. Many athletes neglect warming up. Other athletes warmup, but do so only using jogging as an exercise. The warmup I describe in this article is utilized to increase blood flow to important muscle groups, improve joint mobility, and activate important muscle groups. Simply jogging until you break a sweat is better than no warm up at all, but to get the most out of the training session and prevent injury, a variety of exercises should be employed. Utilization of a proper cooldown is also very important. Certain muscle groups may become tight immediately following an intense training session, this is why it is wise to perform various mobility exercises and stretches to increase JOINT/MUSCLE range of motion. Adhering to these protocols will go a long way in improving one’s performance, health, and flexibility.
If you’re looking at all of the exercises and wondering: “Wow that looks like it’s going to take soooooo much time”; It isn’t. If you are pressed for time, feel free to skip the activation portion. This dynamic warmup can be done in about 5-8 minutes, the activation drills in another 5 minutes, and the cooldown in 10 minutes while drinking a post workout shake.
I perform variations of this warmup with all of the athletes I have trained. We perform the lower body warmup even on upper body weightlifting days. This acts as an effective abbreviated recovery session. We also perform the upper body mobility exercises for our lower body/speed/power days, this is obviously important because of the ballistic nature of arm swing during sprints, jumps, and other exercises.
To view an entire example of the dynamic warmup, activation, and cooldown; click on the video below:
SIMPLE DYNAMIC WARMUP WITH MOBILITY
Perform a light jog for approximately one to two minutes. Then perform exercises 2-7 up and back 10 yards while resting ~15 seconds between exercises. Exercises 2/2b and 3/3b are two different variations; you can choose on or the other, or both. Then perform exercises 8-18 for the reps specified, again take ~15 seconds between each exercise.
A key point on form for exercises 1-7, is to maintain a proper posture (not leaning back or rounding forward). It is also important to keep the ankle dorsiflexed (toes up) upon impact. Once the foot impacts in the dorsiflexed position, a greater contraction of the calfs will result. It is good to reinforce this motor pattern during every warmup.
1. Jog
2. High knees : NORMAL
2b. High knees : POWER
3. Bicycle : SPRINT
3b. Bicycle : POWER WALK
4. Power skip
5. Side shuffle
6. Back pedal sprint
7. Carioca
8. Hamstring kicks : up and back ten yards
9. Lateral leg swings : 5-8 reps
10. External hip circles : 5-8 reps
11. Internal hip circles : 5-8 reps
12. Supine scorpion : 5-8 reps
13. Prone scorpion : 5-8 reps
14. Twist : 8-10 reps each side
15. Bent twist : 8-10 reps each side
16. Forward arm circles : 10 reps
17. Backward arm circles : 10 reps
18. Hug open up : 10 reps
OPTIONAL ACTIVATION
This is an example activation section. Activation depends on the sport/event that is to be performed, so this is just a general example geared towards sprinting and jumping. Additional activiation exercises can be put into this section that are specific to correcting the athletes weaknesses. No exercise in this section should be performed at all-out intensity, instead it should be performed relaxed. Glute bridges should be done by activating the lower abs and extending with the glute. Primetime sprints are a very good way to target the glutes and hamstrings, they should be done stiff legged with ankle dorsiflexed upon impact (toes up), again with activation of the lower abs.
Exercise 7 - (example shoulder exercises) is simply an example of upper body session-specific activation exercises. It is often a good idea to try and activate further the posterior musculature of the upper back and shoulders. These muscles are very important at stabilizing the upper arm and scapulae, especially during movements such as bench pressing and overhead lifts.
1. Double leg glute bridge x 10
2. Single leg glute bridge x 5 each
3. Rebounding tuck jumps x 3
4. Light stiff leg ankle hops x 3
5. Light primetime sprint
6. Full primetime sprint
7. Example shoulder exercises, pre-upper body liting
COOLDOWN
Exercises 1-2 are to be held for a few seconds in a deep position. Exercises 2-18 (not including 14) can be held staticly for 30 seconds. Contrary to the "anti static stretching crowd", I have personally found no negative influence on performance if it is done after a session. In fact, it will help relax the muscles and restore them to a more normal resting length. Other effective stretching techniques include PNF and AIS. Foam rolling can also be done in this section. The overall goal of this section is to relax, restore, and reduce the risk for trigger point compensations from the intense session.
1. Deep lunge walk up and back
2. Lateral lunge walk up and back
3. Standing quad stretch
4. Lying hamstring, off leg bent
5. Lying hamstring, off leg straight
6. Lying quad
7. Standing adductor and hamstring - middle
8. Standing adductor and hamstring - left
8b. Standing adductor and hamstring - right
9. External rotators
10. Posterior delt stretch
11. Wrist external rotators
12. Tricep stretch
13. Wrist flexors
14. Rope dislocates
15. Standing glute & hip
16. Standing hamstring
17. <NOT IN VIDEO> LAT stretch
CLOSING
The more often you warmup and cooldown correctly, the better your session will be. Also, the risk of injury is reduced and you will feel healthier overall. Pretty much all of us are guilty of half-assing warmups at times, but it's in our best interest to warmup and cooldown properly. It becomes so much easier as you gain experience warming up and cooling down in this manner. This experience also allows you to effectively modify the routine to meet your specific needs - some of this warmup can be abbreviated.
Ever so often, the topic of increasing single leg running vertical jumping (SLRVJ) ability comes up. The advice given by others seems to lean towards plyometric dominated routines, with less emphasis given to weightlifting. To me, this overemphasis on "plyometric" training is just the typical useless strength & conditioning regurgitation. On the same note, if I see another person recommend smolov or starting strength to someone who wants to improve single leg jumping, my brain is going to implode.
In this 3-part article, I will provide a framework for improving single leg running vertical jump. In part 1, I'm just going to outline what exercises are important depending on your experience level. Part 2 will provide general details on each exercise. Part 3 will provide various routines & training ideologies.
Stay tuned for part 4, because I will provide actual templates for those who have problems following this huge article. However, there should be no problem following this article. The templates will include general program layouts for beginner/intermediate/and advanced athletes.
Training for single leg jumping depends on a few things:
SLRVJ Movement Efficiency:
Poor (LEVEL-1)
Good (LEVEL-2)
Advanced (LEVEL-3)
Weight Training Experience Level:
Beginner
Intermediate
Advanced
As usual in performance enhancement, training will depend on which categories you fall into.
PART 1(A): SLRVJ Movement Efficiency
Movement efficiency refers to how coordinated a movement is, particularly SLRVJ in this case. Explosive/reactive training will be guided depending on the level of movement efficiency. For example, performing truly plyometric movements with poor movement efficiency is risky and ineffective.
Judging SLRVJ movement efficiency is more of a "does it look good" approach. Bounding tests & SLRVJ jump height could be used to place an individual into a certain category, but this can fail in the case where someone has great movement efficiency yet lacks a decent amount of strength (basketball player example). So for that reason, I will use other observations to categorize SLRVJ movement efficiency.
Poor (LEVEL-1)
Little to no experience with SLRVJ's
Joints collapsing during plant & takeoff, for example; ankle, knee, or hip collapse
Plant, arm swing, and takeoff do not look fluid (one motion)
Unable to accelerate aggressively into a 3-step jump, without getting too much horizontal displacement. Jump angle <= 60-65 degrees.
Good (LEVEL-2)
Moderate to great experience with SLRVJ's
No obvious collapsing at the joints during plant & takeoff
Plant, arm swing, and takeoff look fluid
Able to accelerate aggressively into a 3-step jump, without getting too much horizontal displacement. Jump angle > 60-65 degrees.
Unable to accelerate aggressively into a 5-step jump, without getting too much horizontal displacement. Jump angle <= 60-65 degrees.
Unable to proficiently perform single leg bounding
Advanced (LEVEL-3)
Great experience with SLRVJ's
No obvious collapsing at the joints during plant & takeoff
Plant, arm swing, and take off are very fluid
Able to accelerate aggressively into a 5-step jump, without getting too much horizontal displacement. Jump angle > 60-65 degrees.
Proficiency in single leg bounding
Now that you know where you stand movement-efficiency wise, you don't have to spend your time with exercises that are too far above or below your experience level.
Explosive exercises for SLRVJ based on movement efficiency level
Explosive exercises for LEVEL-1
- Should not perform exercises in the LEVEL-2 or LEVEL-3 brackets before progressing properly.
- Athletes in this bracket should ONLY do these exercises.
PRIMARY EXERCISES:
Single leg running vertical jumps should make up the majority of your explosive training
SLRVJ's from 1 step, 2 step, 3 step, and 'normal' (how you normally do them). Emphasizing 60-65 degree takeoff angle (vertical emphasis).
SECONDARY EXERCISES:
Power skips
ASSISTANCE EXERCISES:
[Force absorption]: Paused quick lunges
[Force absorption]: Paused single leg lateral jumps
[Reactivity]: Quick lunges
ANKLE ASSISTANCE EXERCISES:
[Reactivity]: Double leg RFI line hops (lateral, linear)
[Reactivity]: Double leg lateral barrier jumps (rebounding). An imaginary barrier could be used. Optimally, the barrier would be a hurdle with a rope on top. Boxes or actual hurdles can lead to injury.
Explosive exercises for LEVEL-2
- Athletes in this bracket can perform exercises / progressions from the LEVEL-1 bracket, but should not perform LEVEL-3 exercises without proper progression.
- Bounding should be progressed slowly, over a period of months in most cases, emphasizing knee drive and a cyclic motion of the heel under the butt in a sprint-like motion. If you aren't experienced with bounding, it's essential to start off slow and work on proper arm drive / hip drive / leg turnover. Hurdles with ropes are one of the best tools for teaching single leg bounding, as you are forced to drive the hip up and cycle the leg over the rope.
PRIMARY EXERCISES:
SLRVJ's from 5 steps and normal. Emphasizing 60-65 degree takeoff angle (vertical emphasis).
SECONDARY EXERCISES:
[Force absorption + Reactivity]: Alternate leg bounding progression (LRLR...).
[Force absorption + Reactivity]: Single leg bounding progression (LLRR, LLLRRR, LLLL..., RRRRR...)
ASSISTANCE EXERCISES:
[Force absorption]: Vertical Jump to split squat landings
[Reactivity]: Weighted quick lunges
[Explosive strength]: Single leg box jumps / hurdle jumps (single response)
ANKLE ASSISTANCE EXERCISES:
[Reactivity]: Single leg RFI line hops (lateral, linear, multi-directional)
[Reactivity]: Weighted single leg RFI line hops (lateral, linear, multi-directional)
[Reactivity]: LOW-ROPE Single leg lateral barrier jumps (rebounding). An Imaginary barrier could be used. Optimally, the barrier would be a hurdle with a rope on top. Boxes or actual hurdles can lead to injury.
Explosive exercises for LEVEL-3
- Athletes in this bracket can do any exercise (LEVEL-1, LEVEL-2 & LEVEL-3 brackets).
PRIMARY EXERCISES:
SLRVJ's from 5 steps and normal. Emphasizing 60-65 degree takeoff angle (vertical emphasis).
SECONDARY EXERCISES:
[Force absorption + Reactivity]: Max effort alternate leg bounds (LRLR...)
[Force absorption + Reactivity]: Max effort single leg bounds (LLRR, LLLRRR, LLL...., RRRRR...)
[Force absorption + Reactivity]: Max effort weighted single leg bounds
ASSISTANCE EXERCISES:
[Force absorption]: ADA split squat landings
[Force absorption + Reactivity]: Single leg box jumps (multi response)
[Reactivity]: Single leg lateral barrier jumps (rebounding). An imaginary barrier can be used. Optimally, the barrier would be a hurdle with a rope on top. Boxes or actual hurdles can lead to injury.
Med ball throws
Can be used by any experience level
Consists of overhead throw, scoop toss, scoop throws, etc.
PART 1(B): Weight Training Experience Level
As far as weight training exercises go, you won't really find anything fancy in this section. Instead, you'll find simple weight training exercises that transfer very well to single leg jumping, that is, they strengthen the muscles & movements involved in SLRVJ's. Although bilateral strength exercises are very important to single leg jumpers, the primary emphasis should be on improving strength using unilateral exercises.
Quick note about olympic lifts: Olympic lifts (snatch, clean & jerk) and their assistance lifts (power clean, power snatch, hang clean, hang snatch) can be very effective at improving explosive strength. However, it is not something I recommend, because these lifts usually need quite a bit of coaching. It is rare to find people who are self taught in the oly's (olympic lifts) who have proper technique. Performing oly's with crap form is just a waste of time, their are safer & more effective alternatives. If you are proficient with oly's, feel free to add them to the list of exercises in the PRIMARY ASSISTANCE category.
Strength Exercises: Beginner
MAIN EXERCISES:
DB Walking Lunges
DB 18" Stepups
PRIMARY ASSISTANCE EXERCISES:
BB Squat
SECONDARY ASSISTANCE EXERCISES:
Single & Double leg glute bridges
Reverse hypers
Peterson stepups
Calf raises
Strength Exercises: Intermediate
MAIN EXERCISES:
BB/DB Walking Lunges
BB Squat
DB 18" Stepups
PRIMARY ASSISTANCE EXERCISES:
DB 24" Stepups
GHR Bench or Poor Man's GHR's
REA Squat
SECONDARY ASSISTANCE EXERCISES:
SL elevated glute bridges
Calf raises
Strength Exercises: Advanced
MAIN EXERCISES:
BB Walking Lunges
BB 1/2 - 1/4 Squat
BB 12" Stepups
ASSISTANCE EXERCISES:
ANYTHING FROM INTERMEDIATE/BEGINNER ASSISTANCE
General Upperbody Exercises:
- This can either be extensive or very minimal. At the very least, a few bodyweight exercises should be performed, adding weight, sets, or reps as you progress. Listed below are two types of exercises: push & pull. Using just these exercises, significant strength can be gained without the need for more advanced dumbell and barbell exercises. The only requirement is that, eventually intensity be added to the bodyweight exercises.
Variations of pullups and Chinups
Variations of pushups and dips
PART 1(C): SLRVJ Technique
I rarely teach form on VJ, SLRVJ, or DLRVJ. Instead, I believe that improving strength will naturally improve form. Strength is improved by progressing the movement efficiency exercises & the weightlifting exercises. For example, one may coach you to change your SLRVJ form in a certain way. For the most part, in order for this new form to be utilized, a huge amount of sub-maximal reps must be performed. In the end, this new form may or may not result in improved performance. Consciously changing your form during a maximal SLRVJ is impossible, because for it to be a maximal attempt, there can't exist conscious interference in such a high speed movement. Instead, you want everything to be pre-programmed & reflexive.
Strengthening the correct muscle groups, strengthening positions, mastering new movements, and continuing to jump maximally will lead to improved form. For example, improving strength may allow you to aggressively run up from a 5 step approach, as opposed to a 3 step approach. This new strength may also allow you to plant your leg further out, or further back. Regardless of what adaptations your body makes, they will be none other than positive if you progress the movement efficiency exercises & strength exercises.
I'll use eddie as an example. Some High Jump coaches may advise him to plant his foot further back. When eddie first started training, his foot did plant further back. As he got stronger, his best jumps came when he planted his leg way out in front of his body. His body just adjusted, and thus was able to handle a new and improved position that resulted to inches gained on his SLRVJ. The only thing that was conscious, was aggressively accelerating into the run up and powerful armswing, but these were cues we used pre-jump.
Below are 3 jumps from eddie. Click the thumbnails underneath the pictures to see how long his lead-in step is, where he plants his foot, etc. By no means try and consciously change your form. Eddie improved his strength immensely, through consistent hard work. The slight changes in his SLRVJ happened naturally as a result of increased strength.
PART 2: EXERCISES
Below are some links to the exercises listed. Some are not listed, because I have deleted some of my old footage. I'll try to get everything linked eventually. I can't be arsed listing out the "rep ranges" for each exercise, because they depend on the block, athlete, goal, etc. To spare my sanity, if you have a question about an exercise, post it.
MOVEMENT EFFICIENCY EXERCISES
Explosive exercises for POOR (LEVEL-1) movement efficiency
Training for SLRVJ should be split up into 2 phases:
Building work capacity
Peaking
In the first phase, work capacity is built. This requires exposing the body to progressively higher volumes of training. These phases should be performed in the off-season, where skill work can suffer from the fatigue caused by this phase. Though skill work may suffer, it would not be a good idea to neglect it. Doing so will make transitioning into peaking much less effective.
Finally, a peaking phase is performed. Volume is gradually reduced, while intensity progressively increases. Here, frequency of training becomes important. Whether frequency is increased or decreased depends on the athlete, but the goal of doing so remains the same: To enhance CNS stimulation, reduce fatigue, perform jumps & plyos at the highest level, increase maximal strength, and increase explosive strength.
Training Blocks
Here are a few scenarios based on weightlifting experience:
Beginner Weight Training:
Acquisition phase: 8 weeks, 3-4 sets of 8-12 reps, ~2-3 sessions per week
Strength phase: 4 weeks, 3 sets of 6 reps, ~2-3 sessions per week
Power phase: 4 weeks, 2 sets of 6 reps, ~1-2 sessions per week
Intermediate / Advanced Weight Training:
Building work capacity phase: 4-8 weeks, 3-4 sets of 8-12 reps, ~3 sessions per week
Strength phase: 4-8 weeks, 3-4 sets of 5 reps, ~2-3 sessions per week
Power phase: 4 weeks, 3-4 sets of 1-3 reps, ~2-3 sessions per week
Intermediate / Advanced Weight Training, Using ratios: [hypertrophy:strength:MSEM] x N-ROTATIONS
Building work capacity phase: [3:1:1] x 3
Transition: [2:1:1] x 3
Neutral: [1:1:1] x 2
Power block: [1:2:1] x 3
Peaking: [0:1:3] x 2
I'm not going to go into much more detail on program structure, because honestly, there's too many factors to take into account, such as work schedule, recovery, stressors, sports, etc. These were just some general examples.
Mixing double & single leg jumping
When it comes to the movement efficiency portion of the SLRVJ workout, it's not a good idea to perform intense double leg jumps prior to max effort SLRVJ's. For example, in a SLRVJ session, preceding SLRVJ's with double leg RVJ's, double leg bounds, or double leg depth jumps can cause the SLRVJ's to suffer - the CNS can go haywire.
If the emphasis is on single leg RVJ's (PRIMARY) or bound variations (SECONDARY):
Don't precede SLRVJ training with max effort double leg movements (jumps or plyometrics)
If the emphasis is on double leg RVJ' (DLRVJ's):
Don't precede DLRVJ training with max effort SLRVJ's.
Variations of single leg bounding can be performed prior to DLRVJ's.
If the emphasis is on sprinting:
Sprinting, but not to dropoff, can precede SLRVJ training
Templates for combined DLRVJ/SLRVJ training will be given in part 4.
STIM for Intermediate & Advanced Athletes
During a peaking block, one of the best ways to improve SLRVJ (or any VJ/RVJ for that matter), is to make use of STIM methods. Since SLRVJ can shut down very quickly in the face of fatigue, it is best to manage fatigue properly during a peaking block. See ratio & progressive overload blog entries.
STIM can be achieved in a few ways:
Per session: Trying to stimulate performance within the current session
Next session: Trying to stimulate performance for the next session
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[b]STIM: Per session[/b]
Here, we utilize a heavy INITIAL exercise, followed by rest, then perform a explosive/ballistic SUBSEQUENT exercise. The SUBSEQUENT exercise should be a SECONDARY-movement-efficiency-exercise (bounds etc). Optionally, other assistance exercises could be used for the subsequent exercise. The heavy exercise, followed by adequate rest, is used to enhance performance and adaptation of the second exercise.
A Few examples:
REA followed by bounds: This is one complex, perform 1-3 complexes based on advanced-experience level.
[*]REA squat: 50-70% 1RM: 2 x 3, 2-3 minutes rest between sets
[*]Bounds: 2-3 x 6-8 (total contacts), rest 4 minutes between sets
[*]rest 6-8 minutes
[*]optional: repeat for next rotation of the complex
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Heavy Squat, Lunge, Or 12" stepup followed by Overloaded bounds or weighted quick lunges: This is one complex, perform 1-3 complexes based on advanced-experience level.
Heavy squat, lunge, or 12" stepup: 80-90% 1RM, 2 x 2-3 reps (total for DL, each for SL), 3-5 minutes rest between sets
Overloaded (vested) bounds or weighted quick lunges: 2-3 x 8-12 (total contacts), 3-5 minutes rest between sets
rest 6-10 minutes
optional: repeat for next rotation of the complex
STIM: Next session
Here, we utilize a heavy lifting session to potentiate or ramp up the CNS for the next session. The best way to do this is to utilize MSEM protocols, using either squat, 12" stepup, or walking lunges as the exercise. All exercises would be done for heavy singles, with very low volume:
MSEM-style full, half, or quarter squat: 2-3 x 2-4 reps, rest between reps
MSEM-style 12 inch stepups: 2-3 x 2-3 reps each leg, rest between reps after both legs have performed a stepup, penultimate leg first.
MSEM-style walking lunges: 2-3 x 2-3 reps each leg, rest between reps after both legs have performed a stepup, penultimate leg first.
Body Composition
A low body fat percentage will ensure the highest possible SLRVJ that is possible based on your current strength levels. When an when-not to focus on body composition is important.
Overweight individuals
Getting down to an athletic body fat of at least 12% should be a priority
Athletic individuals
GPP/BWC Phases: A general concern about maintaining an athletic body composition.
GPP/BWC Phases: Drastic dietary alterations should be avoided, considering the volume during these blocks.
Don't try and reduce body fat in conjunction with a high volume block.
Since body composition is kept within reasonable levels, reducing bodyfat should happen gradually during a peaking period. Again, nothing drastic. It is essential that strength does not drop while decreasing bodyfat if peaking SLRVJ is the priority.
Core
Core is very important and should not be neglected. I like to split core up into two parts:
Stabilization
Circuits
Stabilization is the most important, considering it helps to improve pelvis stability. Weak links in pelvis stability can manifest themselves at the ankle, knee, and hip during SLRVJ's. If any of these weak links exist, SLRVJ will suffer. I prefer to do these for 30-60 seconds. Any longer than 60 seconds is pointless, in my humble-awesome opinion (IMHAO). So once you achieve a level of 45-60 seconds with proper form, you can consider adding weight. Athletes develop insane pelvic stability when they can front pillar 3+ plates with proper form & ab control, as well as single leg side pillar with 1+ plate.
Stabilization exercises
Front pillar
Side pillar
Single leg side pillar
Core Circuits: Can consist of any of the following
Unsupported situps
Situps
Dead bug crunches
V-ups
Hanging or supine leg lifts
Prone cobra
Prone superman
Bicycle crunches
Rollouts
Physioball jack knifes
Brucee Lee's
Hanging or supine knee ups
Other good stuff
I prefer to pick 4-5 exercises, and perform them for ~30 seconds, in a nearly non-stop rotation. Possibly 10 seconds rest between each exercise, or no rest at all. Following each rotation, ~1 minute rest. Perform 2-4 rotations.
Flexibility
Going to keep this part very simple. Static stretching prior to explosive/ballistic/strength sessions can reduce performance.
Guidelines for flexibility
DO NOT STATIC STRETCH BEFORE ATHLETIC COMPETITION
DO NOT STATIC STRETCH BEFORE MOVEMENT EFFICIENCY SESSIONS (skill / plyo)
Static stretching prior to weight training can be beneficial, that's case dependent. If something "feels tight", stretch it. If you feel fine, don't. Stretching the "prime movers" is not a good idea.
If you're starting to feel tight, stretch AFTER your sessions.
If you like stretching, stretch AFTER your sessions.
Pre-session warmups should include dynamic mobility.
Takeoff Angle
For SLRVJ's, a takeoff angle of 60+ degrees is needed. Failure to achieve this optimal angle is a result of insufficient quadriceps strength. Following the guidelines in this article will fix these issues.
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
ah, ya i still wouldnt be able to do that though.. when im dunking i dry my shoes with my hands so much, it's like OCD.
Quote
Still it went great, I could even claim RVJ PRs : Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...
Weight at session : ~190,5lbs Jumping on concrete, 10' rim.
Warmup : Dynamic warmup 5' + few medium effort jumps
2x5 Standing Vertical Jumps : Average = max = 26,5'' 2x5 Running Vertical Jumps : Average 31'' , maximum ~31,5''
SVJ = ~2'' below PR , RVJ = 0,5'' below PR Pretty happy with this session for the following reasons:
1) Havent done rim jumps from 6 January! 2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps. 3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless. 4) SVJ - RVJ gap = 5''
Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich!
nice man have a good time.
when you come back, keep implementing these things you've been doing and set some new PR's.
man i could never jump on a slippery court, that's rugged.
im confused, korfist didn't know who he was talking too? wtf?
i thought he was talking to nuttall etc..
my main problem with korfist, in regards to his opinion on squat, is how he just generalizes it too much.. he acts as if people who squat, have to be squatting deep with considerable volume.
i'm a low volume, high intensity, don't go deeper than perfect form / natural leverages allows, and keep feet neutral..
a question to him could be, "well how would you implement squat correctly, if you had to implement it"..
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The templates will include general program layouts for beginner/intermediate/and advanced athletes.
