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I was gonna incorporate some one legged RDLs or regular RDLs or something but i'll try the curls first.

 Adding the rdls will help some,  but I would keep the leg curls regardless.  Hitting the hams hard at the KNEE end of their attachment has a much  more profound effect on knee issues.

 Doing the leg curls for normal strength rep ranges is good too,  but the tonic/ blood flow work of the really high reps is where the good stuff happens for rehab/prehab.  Youre constantly stimulating fresh, highly oxygenated  blood flow to the soft tissues, providing a tonic effect to the area as well as keeping the connective tissue healthy.

For those who have them are they worth it? I'm thinking about getting a pair probably the VS's if anything.

 Yes its definitely worth it, and the vs athletics shoes are great. 

Lance, thanks for the reply.

I may need to give a little more detail and communicate my needs a little more clearly.  I have rested and my pain is not caused by overuse or acute injury.  It is a chronic condition that manifested a few months ago and I have been taking necessary steps and only recently (last week) started jumps again.  I do not plan to continue jumps while I have the issue as it aggrivates it too much.  I am a daily reader of mobilitywod.com and have rollers, lacrosse balls, jumpstretch bands etc. to fix my issues.  I also take fish oil, glucosamine, and NSAIDS/ICE after aggravating activity.

  Thats all real good stuff.  Tonic knee flexion exercises like high rep leg curls nearly ALWAYS help with any athletes who have knee pain, regardless of the cause, so you may want to include that as well. 3 x 30 done 3 x a week works great.  Other than that, make sure the vmo is firing and tracking the knee, tkes are good for this purpose, you need to do them directly prior to lifting and  jumping though.

I experience the pain during loading of the leg which I experience during the pre-jump stretching/loading phase.  I'm a 2 leg jumper.  Other than strength training and explosive hip drive exercises, is there any gain to performing low intensity ankle hops, line hops, star drill that can still benefit me for VJ?

I'm thinking I already have an answer in my head due to my percieved condition/training "level" and the answer is yes, those drills will help.  Anything specific to recommend or that you've found most beneficial in the low intensity category?

Thank you once again!

 Yes, all those drills you mention will help as long as they arent aggravating the knee.  You want to eventually fix whatever is the root of it though, so you can move pain free again.  The focus on the hip hinge will help, however youre going to have to learn to load that way as well, since thats where the pain is manifesting itself.  Heres an old post from kellyb on that topic as well that explains a method he uses to get more of the hip hinge involved in the  jumps.

 " Also here's a drill I like to do. Bend your knees just slightly and bend down and put your hands on your shins about halfway between the ankle and the knee. From here try to jump only using your glutes, hamstrings, and calves. In other words you want to dig your heels down and back into the floor to drive you up and don't bend your knees much at all as you descend so that you take your quads out of the movement."


As far as other exercises you can do, I would definitely do the drops as long as they dont hurt.  You can really focus on landing correctly when you isolate that part of the movement.  If single leg stiff leg hops dont hurt, those are good too.

Good luck with it man, keep us posted on how youre doing.

<a href="http://www.youtube.com/watch?v=WjF4eOnjCLE" target="_blank">http://www.youtube.com/watch?v=WjF4eOnjCLE</a>

Here, copy this: b

 

lol

What about if you measure yourself at the same exact time each day you do it (say immediately after you wake up)?

 I dont know, that would definitely get you "closer" to a valid reading.  You still couldn't say "Im 9 percent BF" due to your results though.  It wont ever Be that precise.  The plus or minus percent may change depending on the device, when I was in school, measurement and statistics, it was + or- 15 percent accuracy for Bioimpedence. Skin calipers with a VALID tester were +- 5 percent, and hydrostatic weighing was +- 3 percent.

The proBlem with hydrostatic weighing is it requires not only a competent tester, But also a competent client.

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Is it hard to do the test on yourself? 

No, it's easy.

  You know this from your extensive experience right?  Youve tested so many athletes and had your results checked against other professionals in the field and the standards. 

  Its a good idea for you to stop talking so much and read more, train for a few years.  Even complete a program or two.  Then come around and hash out all this knowledge you have.

So Lance, you were saying to do full squats + GHR + one-leg exercise + lower leg exercise in one day? Isn't that a bit much? And box or pin squat from 1-2 " above parallel + RDL + one-leg exercise + lower leg on the other day?

Here:

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So my advice is to push up your squat and box squat/pin squat, rdl and ghr, and single leg dominant exercise on both days.

If so, I imagine the volume will be low for all these 4 exercises^^^

 No, 4 exercises, each with different training targets isnt too much, especially if youre an athlete that wants to improve.  Volume would totally depend on the athletes level.