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I see. I'll add in the kettlebell swings too then. I used to do them, seems like a submaximal exercise more for proprioception than a max effort type of thing.

Still wish I could jump off one foot. Better safe than sorry though, so I think I'm gonna give it like 1-2 years before having dunk sessions off one. In the meanwhile, lots of quad stretching/foam rolling, deadlifts, RDL's, and leg curls. When do you think I'll be truely hip dominant and not have to worry about further damaging my quadricep tendon?

Used them in the past. However, when you do them, the middle of the bar is displaced from the middle of the moving leg so to speak... and that is sometimes bad for your back. The bar sits in the middle of your body, whereas you're moving with either your left or right leg and sometimes that's problematic.

Don't you instead just center the bar over the leg you're working with?

Quote from: jumperer on May 08, 2016, 01:39:14 am

Are you doing only single leg now?

ya

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And can you still dunk?

nope.. i haven't tried but with a max of 10'6 and avg 10'3-10'4, most definitely can't.

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Wish that I still could jump off one foot too lol, too bad I messed up my knee jumping off one foot while being quad dominant.

damn.. how did you attribute this knee injury to being quad dominant?

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I think my peak jumping off one foot was around 10'6 too, and I was able to dunk, but only kadour ziani style lol

ziani style is with a small ball or with grippy substance for your hand? lool

pc!

I think it was cause i was so quad dominant to the point where I was getting most of the power from my quads. It was fine being a quad dominant two foot jumper as the force was being dispersed over the two quad tendons, but off one foot, all of it is concentrated on that one tendon.

Ziani style with just a regular ball lol. I can't truely palm the ball like NBA players, but it's still possible to get a good grip on it when you use the seams.

Are you doing only single leg now? And can you still dunk? Wish that I still could jump off one foot too lol, too bad I messed up my knee jumping off one foot while being quad dominant. I think my peak jumping off one foot was around 10'6 too, and I was able to dunk, but only kadour ziani style lol

i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.

Yea, I've now learned that it's not necessary to take a long a step as you can. I jump higher with a shorter pentultimate, but I feel it more in my quads. I guess that's okay as long as I keep working hard on my hamstrings and glutes. So my lower body workout now is deadlift 3x5, romanian deadlift 3x8-12, and then leg curls 3x8-12. Plenty of hamstring work to compensate for my overdeveloped quads.

Do you guys think conventional or sumo deadlifts are better for glutes and hamstrings? I've never done sumo, so I can't comment on it. Conventional though, I know that you can be more quad dominant by having your knees more forward at the start of the lift, I think the term is "squatting the weight up".

So starting from scratch today, reconstructing my jump. Just one step approaches, trying to make my step as long as possible and use more of my hips. Just doing miniball dunks and 2 hand rim grabs on 10. Hope to sort out my approach before getting back to dunking on 9'6 with an actual ball.