Thanks so much! With jumping, a little bit goes a long way for me especially at this stage when my bodyweight is much higher than it should be and too much volume risks injury. In the past i've observed I don't have to jump as much or as often as others here to get improvements. I can even go weeks even over a month without jumping and still maintain or improve. I never figured out why this is, just that my squat seems to be strongly tied to my jumping. But i have so much new to learn with jumping now, i'll definitely have to increase the workload as I go along.
As far as what you need to keep in your head for practice time. Optimal plant for body position and thus dunking a basketball (or spiking a volleyball - ie hips opened up to target) is always an alternating plant LRL or RLR where LRL means left leg, then right leg, then left hand.
In your case however... You get to do them all! Since you want to be an in-game dunker you should work on LRL and RLR and LRR and RLL. Work on getting the plant powerful from a big-step lead in (what you are doing now) and a hopped pre-penultimate (best IMO) and a turn-around step.
Understood. I'll drill all of them. That takes the confusion out since i have to do everything haha.
I actually think its a really good sign that you are confused about which plants/hands/etc. And it's good that you switched plants so fast... It means you are not that good at planting to begin with! I better jumper would clearly be able to tell which plant/hand is optimal and have a hard time doing anything else... What that means is that you have a lot of inches yet to gain just by getting better at jumping.
I didn't know it until you guys put me onto thinking about plants but i've only just realised this is about giving yourself the flexibility to plant in such a manner that you are able to position yourself according to the defense. If you can only dunk with one kind of plant with only one hand from only one side of the rim then you can only do that dunk very rarely when that chance arises. But if you can do a whole variety of plants and hands then you pick your space and dunk depending on the opponents position. It opens up a greater number of opportunities. This is awesome! I see what you were getting at now
Another thing I would recommend you doing is some actual maximum jumps. Get a target that you can touch or almost touch (head to backboard or the pole behind the backboard - something close to 11 feet in your case) and get reps in jumping toward this object. This won't help in game dunking (except for fabulous alley-oops) but this will really help you get plant and arm mechanics down. Get reps in toward the end of your dunk session in.
I actually already have the perfect target, it's in my sig. A 36" leap for me corresponds to touching the top of the small backboard square. That's my macro goal! so training with it is actually totally amenable and i'll work that in my jump sessions.
A jump/dunk session could look something like this:
10-20 vertical jumps
5-10 no-reload vertical
10 standing left/right verticals
2x10 repetitive jumps (jump land jump)
1x10 for all single step plant jumps/dunks
3x5 single leg running verticals jumps/dunks
3x3 maximum running vertical
log everything. get better at all.
Looks nice. What's no-reload vertical btw? standing L/R verticals means with SVJ jumps with L hand and then R hand? is the repetitive jumps what i think people call pogos?
I can't tell you how many times I have seen gains actually accelerate when you put your obsession on hold... Training's funny like that! The gains seem to come from the obsessed period... but seem to be somewhat refractory during the obsession. I expect big things from you!
Thank you. it means a lot to hear that from you! The best thing about this is since my team is from Melbourne, I only see them a few times a year, the last time was last year June; so next time i see them (mid-late april) for a big annual tournament, i'll be a lot stronger, fitter, leaner, more athletic and have a variety of new moves. I can't wait, i'm aiming for that most improved player label
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