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stick to RL plant jumps and left knee and quad should be fine

yea.. was guessing that. i wanted to ask to make sure cause when i plant LR i feel more pressure on my right leg too. more so the shin area than the knee though.

Quote from: jumperer on August 06, 2015, 01:54:23 am

i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

does not compute. however, sounds like you've got something to work on. a 7' broad jump is woeful. i'm in the middle of the pack on here explosiveness-wise and my broad jump is over 9'.

let your knee guide you to what's safe, but i'd suggest starting with glute activation stuff like single-leg bridges, bridge holds, ISO BSS, x-band walks, and 4-way cable hip extensions. keep it light and high-rep, and focus hard on activating your butt. you can also do stuff like KB/DB swings, focusing on the hip snap, and RDLs.

i wouldn't do anything with high impact until my knee felt better, if i were you.

the 2 hand rim grab was tested when i was pretty pumped up while playing pickup whereas i just tested the broad jump randomly at home, and i was getting tendonitis then so that may be why theres a big difference. and yea, ive been working hard at trying to become more hip dominant, but ive dropped everything for a month now.

That's true.  In game jumps are hardly ever really 100% max effort, unlike jump sessions when you perform each jump after a brief rest with no in-game obstacles.  Actual running SL jumps in a max effort jump session is different and more intense than max effort lay ups off 1 leg in game.

Chris's advice on stretching and icing are good though.  I would suggest however, you emphasize stretching the quads and hip flexors.  Quads need to be stretched to prevent them from being over-active and for knee health.  Hip flexors to allow proper glute function, which will directly lead to less loading on the knee

yes, ive been doing the lunging quad stretch and its way better than the standing one.



yes, i really need to get more hip dominant. i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

Stretch, ice, compress. After every lifting or jumping session. Stretch each day after a light warmup.

Im near convinced most cases on tendinitis are because people are too tight.

am currently resting, but im looking for some exercises the gym i can do that wont further irritate my knee. ive stopped using ice too, theres no inflammation anymore and theres only slight pain now.

i believe the reason i got the quadricep tendonitis though was that i was too quad dominant to be jumping off one foot. off two feet i was fine, but having too much power from your quads jumping off one foot probably leads to knee pain

any other shoe suggestions? i think its best to get a shoe with harder cushioning, cause you can transfer power better through them than something soft. i have kobe 8's and kd vi's, and i prefer the kd's a lot more. they're nike zoom and are a lot stiffer than kobe lunarlon's and i really feel i can jump higher in them.

thanks all. can't wait to start dunking with ease

hello, i've always wanted to dunk ever since i was in the 5th grade. i'm 6 foot, but i don't have the best standing reach, only 7'9 in shoes. i'm 20 right now, and i haven't stopped growing since highschool ended when i was 18, so i'm hoping that i can maybe squeeze out an inch in height and wingspan. i'm a double leg jumper and just today i barely got some dunks off on my 9'5 foot hoop in my backyard, so if i don't grow anymore, that will be like 7 or 8 inches in vertical before i start dunking comfortably on 10 foot. my 2 legged jumping training has been pretty straight forward so far, all i do is squat twice a week, deadlift once a week, and just jump, and it has been working. i haven't been training my single leg jump as hard, but i recently read a lot of articles though on insane athletics on single leg jumping. i also post on their forums, and have learned more, and now i'm hooked on single leg jumping. i also think that it'd be cool to be able to get up both ways, so i have a lot of catchup to do with my single leg. anyway, thanks all for reading this, hope i can get some feedback.