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Am I wrong in assuming the soleus assists the quads in transferring energy towards the ground? If the soleus muscles, in the plant position that Myree displays above, would be weak, then the heels would collapse and there would be "no medium" through which the quads could "push through" towards the ground. The gastrocnemius muscles are in active insufficiency in that position, so only the soleus can do the job there.

Am I missing anything?

Is it worth doing them for athleticism, knowing only the soleus works in the seated version?

If you get a lot of back injuries like I do, yes.

Usually, people with anterior pelvic tilt tend to jump well off one leg. However, APT also associates with low back pain, whereas posterior pelvic tilt associates with knee pain.

Check out 1:45

Marberry is 5'5 (if he really is) - that's 1.65 meters tall. Rim is at 3.05 - he needs to jump 1.40 m to be head to rim. That's 55.11 inches.

<a href="http://www.youtube.com/watch?v=r9pcvtbsIhc" target="_blank">http://www.youtube.com/watch?v=r9pcvtbsIhc</a>

To me, my best warm up was playing some aggressive defense. Sure, go through some dynamic warmup, if you do static stretches don't do them for longer than 20 seconds each, at best. In fact, I would static stretch only my hip flexor and maybe quads.

Then I would pick up a team mate and play some one on one for 2-3 minutes, playing aggressive defense on each other. That's been a great way to warm-up well for me.

For a few reasons - it's hard to reverse the movement that quickly when you're heavier. The amount of tension you get in the connective tissues when doing that is too much and the CNS is more likely to shut you down.

Furthermore, heavier people have a tendency to be "strength dominant" - so they need more time on the ground to produce and apply that strength - a 1-2 plant where the first leg gets loaded more and the 2nd leg is more for "blocking"/changing directions from forward to upward is more suited for that purpose.

The "hop" plant is better for the more reactive, lighter individual that doesn't have these issues. He wants to take advantage of his "bounciness", aka his connective tissues' stored elastic energy. And that's done the best with a quicker amortization phase, which is what a hop plant allows to happen.

It looks so weird... won't your quad tire like crazy doing that? Won't you "not achieve" hip extension doing that? It's crazy how much endurance any guy has in his quads vs. me.

Whenever I bike, and I stay straight up on my feet, I lock my knees. It's so easy to stay like that. A friend of mine's always says that it annoys him to see me do that and that I should stay with my knees unlocked, having my quads do the work. But that's crazy talk, it's completely unnatural to me.