Adarq.org

To make you feel a bit better - check out my landings after each hurdle jump - they all are in a foot plantarflexed position:

<a href="http://www.youtube.com/watch?v=ISqUv0r1NfE" target="_blank">http://www.youtube.com/watch?v=ISqUv0r1NfE</a>

Hence I was doing russian stops back then - jump land, jump foward a bit then over the hurdle, repeat. Look at how horrible they look.

It's basically an ankle collapse occuring, then a knee load&collapse, and a horrible position to land and take off after from.

There are two obvious issues for me:

1) The lack of dorsiflexion. You plant in a plantar flexed foot position. That leads us to number 2
2) The lack of dorsiflexion translates itself in the collapse of the knee. If you play it frame by frame you can see that you plant, go down further and then jump. It's basically a standing vertical jump with "momentum". You don't want that. You want only concentric movement after the plant.

This has been a culprit of mine for years. I have the tendency when I jump off two to go further down as I plant, but in reality you need to plant as low as you need from the get-go. You must not plant, bend down and then go up. You must plant and go up.

What that does is two things:

1) Keeps the GCT low (since you eliminate the eccentric phase);
2) Forces a rapid and powerful stretch control in the plant. Preventing the eccentric collapse recruits a ton of muscle and generates a ton of power in a CONCENTRIC manner.

If you're unable to do this from that box then maybe you should try a box that allows you to do this.

Viewing all this I have a feeling you'd be terrible if you'd try consecutive jumps to the backboard or consecutive hurdle jumps. If you have access to hurdles then that should be a priority for you. Why? Because if you try to plantar flex when you do consecutive hurdle jumps you won't be able to do them. They teach you to maintain foot dorsiflexion.

If you take all these things into account... to me it sounds like you're biomechanically missing in on a lot of potential VJ inches you have in you already. You just need to correct these things (me too, I have the same issues).

At least I like the song in the background of the pistols.

But yeah, obviously, that additional weight keeps you on balance.

I think in the RDLs, instead, there was some back unlocking going on at 0:28-0:29

It's probably 400 m.

Haha yeah, at least he can do it on both feet. The dorsiflexion difference between my left and right foot is incredible... it's impossible to do pistol squats on the right leg.

<a href="http://www.youtube.com/watch?v=nQ6jbbl0_CU" target="_blank">http://www.youtube.com/watch?v=nQ6jbbl0_CU</a>

Is it this exercise:

<a href="http://www.youtube.com/watch?v=sgwbT7EQvUo" target="_blank">http://www.youtube.com/watch?v=sgwbT7EQvUo</a>

or

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