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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>

disagreed. I think the emphasis should be on the speed of the exercise rather than what muscles are involved. Heavy deadlifts will have a negligible effect on his vertical jump - my hypothesis. However, reverse depth jumps (landing backwards requires more from the hip), top speed sprinting or longer sprints, single legged jumping, will help more.

I actually think that's a good idea.

He might even eliminate all the full squats from his workout and focus on the half squat and that coupling phase. Maybe do some complex training - explosive half squat + jump squat, depth jump + SVJ.

And the backwards depth drops/jumps are also a good idea. To me, when I did stepups I had the craziest calf soreness ever. Why? Because I had to put my leg back backwards on the ground to do my next rep in the stepups. And just that alone gave me huge calf soreness that I never ever get from the calf raises. So imagine what the backwards depth jumps can do for the calves.

Another thing that we omit is the fact that the running 2-leg jump is a different event than a depth jump. It has a lower center of gravity, the plant is more forward/at a different angle etc. There's a different type of loading that occurs, at least from a specificity standpoint.

So this is especially (maybe the MOST) important for him (and possibly for myself as well):

LBSS needs to lower his COM/hips during the penultimate step of the DLRVJ much more than he is now to reduce braking forces in the knee, and well, to jump higher. Learning to DLRVJ properly is the most important thing for him right now, more important than depth jumps, pogos, or any other plyo.

Favoring explosive exercises in the weight room such as jump squats may help a little with improving DLRVJ form, or even just 1/2 squats. They will help with "expressing" strength and improving RFD.  I wouldn't recommend box squats however, the amortization needs to be trained with weights.

Quote from: vag on October 25, 2013, 06:37:36 pm

Anybody else thinks the last jump on the video is even higher? It is wrist-at-rim level but with a serious hand angle. That's a typical RVJ PR situation too, overextending trying to catch a bad lob.
Keep it u scoob, awesome stuff lately!!!

The head to net position looks about the same.

Nice job scooby. I'd say with 3-4 more inches that'll be a slam, head should be closer to the middle of the net by then.

Forget 3-4. Give him 2 and a good synchronization with the ball.

Yeah some of my best jumps came when I was "relaxed", but it's easy to confound "relaxed" with "weak".

For example, if I am to really relax when doing stuff I'd become like jelly, and crumble down into horrible posture. I think being relaxed is all about having the tension in the RIGHT muscles while being able to call upon relaxing and contracting at the right times vs. staying stiff for the entire duration of that movement.

Because it teaches what he's not accustomed to: being explosively isometric. Everything that depicts this ability is bad for him: sprinting, one leg jumping, bounding etc.

He's good at generating strength, mediocre at expressing power and bad at managing isometric explosiveness (where you just lock out your muscles very quickly and create a stiff lever).

I couldn't agree more with Joel here:

http://www.just-fly-sports.com/long-sprinting-for-reactive-vertical-power-part-i/

The more I look at this log the more I think that LBSS would be the best served doing longer distance sprints (200-400m). It's maybe the one thing he has never done consistently.