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If you are not doing it already , try this progression , it is great for both strengthening and evaluating your ankle:
You must stand on your injured foot for 60 seconds.
Progression is:
Open eyes , open hands.
Open eyes , closed hands.
Closed eyes , open hands.
Closed eyes , closed hands.

Also : http://www.mckinley.illinois.edu/handouts/anklesprain/anklesprain.html

Thanks guys for the support , i really appreciate it!
Was a magic day, vert was turbocharged. I knew i'd PR from my warmups , my very first submax warmup jump was 30'' (normally its 27-28 ), i was "WOW, WTF???"
I used my watch to measure my jumps , placing it 2, 3 and finally 4'' below wrist and trying to touch it at the rim, so 35'' is super legit. Hope i can repeat it...

In SLRVJs I think i jump a bit higher with the ball in my hands.
Without the ball i can get up to 28'', with the ball I threw down a hard dunk at 9'8'' this week with a regular bball , at least 29''-30'' needed for that.

Quote from: vag on July 24, 2011, 04:46:20 pm

Right leg was very weak at pistols , everything else fine.

You tell me? I suck at right leg pistols - from form to strength to depth, to basically everything.

I was not comparing it with the left leg ( that is tons stronger anyways ) , I meant it was weak relative to how strong ( weak ) it normally is.

22 July 2011

Bodyweight@session : ~190 ( water )
Injuries/aches : none
Soreness : none

ME jumps session:

~20 jumps

SVJ : max 29'' , repeatable
Dropstep : max 32'' , average 31''
1-step DLRVJs : max 32.5'' , average 31.5''
3 steps DLRVJs : max 32.5'' , repeatable
SLRVJs : max 28'' , repeatable

-Bad day , no spring/explosiveness. Was fully recovered , wanted better! FML!

Please explain this pic! 

I wanted to avoid maths but it must happen:

To know if mass is detrimental or not , we need to know how extra mass is connected with extra strength.

Let's suppose that the ratio is the same. Then for a 10% increase of muscle mass we will have 10% increase in strength.
Now we need to know another ratio. What increase in bodyfat comes together with the LBM increase. Those numbers are not steady , as a 5% bodyfat guy will have a much harder time adding pure LBM than a 15% one.

So let's get to an average example:

200lbs , 15%bodyfat , 170lbs LBM , 30lbs fat. Lets say max squat is 350lbs , so relative strength is 1.75

He increases his LBM by 10% , 187lbs. Lets say that with those 17lbs of LBM he also added 5lbs of fat, total 35.
His new body composition is : 222lbs , 15,7% bodyfat.
Now , since strength increase is also 10% , his new max squat is 385 and new relative strength 1.73
If for 10% LBM increase the strength increase is 20% , new squat is 420 , new relative strength 1.89
If he piled just 1lb of fat instead of 5 , he would be 218lbs / 14.2%bf.
Relative strength would be 1.76 for 10% strength increase and 1.92 for 20%.

Now let's say he cuts down 20lbs , 10 of them fat and 10 of them LBM.
He is now 180lbs, 160LBM , 20fat , 11% bodyfat.
His LBM loss is 6.25%
If strength loss is also 6.25% , new max squat = 330 , new relative strength = 1.83. Expected improvement as his cut was VERY sucessful.
If his strength loss is double though ( like the previous example ) , new max squat = 306 , new relative strength = 1.7

All those supposing RFD is the same at all times.
So we need to know that strength/mass increase relationship AND the nutrient partitioning profile of the subject.

I used 1:1 absolute lbs loss for cutdown and ~3:1 absolute lbs for bulk. Just seemed 'normal'. Any studies with info on those ratios ( and also the strength/mass increase ratios ) would help this discussion a lot.

Nerd rant off!