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Yeah the one-leg jump is a bit different... it does require strength but it's more of an isometric nature (which is still generated by muscle strength). Still, that's all a muscle "needs to take care of" in a reactive (not voluntary propelled concentrically) one-leg VJ - immediately "lock in isometrically" and then the tendons do the rest (more exactly, the accumulated speed in the run-up does the rest as far as where the energy to go upwards is coming from - you still need the energy to go up there, but you use the energy that already exists in the form of run-up speed and you only need to convert it to vertical torque).

To be honest with you, I don't completely understand the phenomenon. But like Joel Smith said, explosive-isometric is a pretty good term for what happens to the muscles in the one-leg jump - they need to turn on extremely fast and they need to be strong enough to maintain the jumping leg's straight position for the best lever you can get (meaning - to prevent collapse at the ankle, knee or hip).

The thing is - I'm not sure what strength training really does to help this cause. I mean, in a high speed plant the forces on the loaded leg are 8-10x bodyweight. You can't simulate that stuff in the weight room. It's not like you're going to squat or lunge 10x. They also happen in a very short time span (as the amortization phase is very, very short) - so as far as specificity goes... the weight room is far and away from what you need.

Still, a bigger, stronger muscle helps since it should be able to better support the forces in the plant. But if you become accustomed to the eccentric-concentric stuff you usually do in the weight room, and at a slow pace, you can only wonder how that is going to really help specifically in a one-leg jump at a high speed.

I think it's best to work on muscle hypertrophy in the gym for a short while and then pretty much do jumps/sprints that actually use a explosive-isometric regime for your muscles. Bigger muscles + proper "regime" should equal success.

When I do plyos, my warm-up is about 10 minutes long, then the plyos themselves are for about half an hour and then I cool down and stretch for 15 minutes. That's it.

10+30+15 = 55 minutes.

So this is what I have been missing all along? Supir ilastic bonz?

<a href="http://www.youtube.com/watch?v=ND7R-fiJ-h0" target="_blank">http://www.youtube.com/watch?v=ND7R-fiJ-h0</a>

I would suck at full squatting as well if I was using such a narrow stance... especially with my feet facing straight forward instead of externally rotated about 20-30 degrees.

Was she having a nice pussy, at least?

Seated calf raises = soleus being the protagonist of the movement.
Standing calf raises = the calf (gastrocnemius) being the protagonist of the movement. The gastroc is not really active when the knee is bent.