Adarq.org

Quote from: jumperer on June 10, 2016, 10:43:29 pm

https://www.youtube.com/watch?v=5SjWELd25Vc

Some footage, all 9'6 dunks. Am getting mid 30's in vert for these jumps. I really like coming in from the baseline, and I think Raptor or adarq mentioned something about it too. It sucks that I don't have enough space though, but I definitely feel like I get higher for some reason coming in from the baseline angle.

like i said on youtube: nice jumps.. especially that first one. it's a very springy/bouncy jump, looks very smooth. I can't imagine you wouldn't be able to get up even higher if you had more space/stronger runup. I wouldn't do that though until you feel your knee "issues" are under control. staying submax for now is definitely safer.

TKE's can work wonders for knee issues.. a strong VMO can be the difference between knee pain and health. so that's what I was eluding too last week in my journal, about 'you may be quad dominant, but they may still be weak'. Here's a very simple TKE, it's actually quite effective:

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

if you experiment with those, you want to focus everything on the VMO (teardrop quad).

there's other variations of TKE's, but that one is the most simple variation to experiment with and see if it helps.


ya i loved coming in from the baseline with DLRVJ.. i'm not as comfortable from that angle, with SLRVJ yet.

Thanks dude. I thought my LR jump was still a bit awkward cause I've only been using it for the past year. Have definitely spent more time going RL, but I guess with time the LR will feel completely natural again. These jumps are actually pretty maximal though lol. I think I've mentioned it before, but I just suck at jumping with a longer runup. My quadricep tendonitis/tendonosis on my left knee is more minor now, so I guess it isn't that much of a problem now. Yea, I've heard of TKE's, I'll give them a shot again soon. Other than that, I think I gotta keep deadlifting and leg curling.

ya my reach is ~8' in shoes, definitely helps. Wish it was like 8'6" though... lmao.

you keep mentioning this quad dominant stuff.. i dno, it doesn't seem to me like you're hitting your hamstrings/glutes enough? I just get that vibe.. if this quad dominance you have is somehow really a problem, you could focus hard on your hamstrings/glutes. I personally am very happy for my "strong quads". If they were somehow so strong (or p-chain so weak) that I would consistently get knee/tendonitis issues in my knee when jumping, I would make sure they are actually strong enough & that's not the reason for the knee issues, jump less frequently, jump with less intensity, sprint, and target my p-chain hard.

pc!

I've been ignoring/stretching/foam rolling my quads and hitting glutes/hams hard for more than a year now. Only deadlifts and leg curls recently though. I think the best exercise for glutes would be the hip thrust, but too bad I can't do it at my gym. Yes, strong quads were definitely a good thing back when I was a RL 2 foot jumper, but it was terrible for me when I started trying to change into being a one foot jumper.

Not sure what you exactly mean about the last part, but yea, I'm guessing if my knee keeps bothering me I'll have to jump less or even stop jumping at all, start sprinting, and keep hitting my posterior chain.

We have around the same max vertical reach. I think that it's gonna take a year or so for me before I can start going to the gym to throw down lobs on 10. You think you're around that mark? I also wish I was a one foot jumper too lol.

Damn, was dunking today and started feeling some pain in my left knee, but this time below the patella. I'm just glad it's below the knee this time though, so its the patellar tendon that I'm feeling it in. Anyone have any tips? I just know now not to push through the pain, as that was what caused my chronic quadriceps tendonitis.

lol thanks leonel.

the knee pain is above the patella. left hip pain is lateral and it's more like background discomfort, i usually don't notice it. the thing that irks it most is hip circles, oddly.

Ah, I see. Doesn't seem to be much of a problem then. Yea, I suspect there is more quad recruitment in the right knee during the LR plant. Opposite for RL, which is why I think I got injured so easily when i tried to switch to one foot jumping from RL. I was already quad dominant in both legs, and the left leg was like completely quad dominant.

Oh I see. I'm guessing its probably the reverse in the RL plant, so that makes sense why it bothers my left knee. Guess I'm gonna keep working hard on being more hip dominant, and stay with my LR plant.

Edit: Also, is your right knee pain above or below the knee cap?

Thinking about switching back to RL now too, and wonder if it'll have less pressure on my left knee. I played around with RL a bit too on 8'6, and it sort of seemed fine. I think that planting RL too is more hip dominant, so that'll be another plus.

I see. Well, I've read a lot of people wanting to get rid of ATP, but guess it's beneficial to us lol