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Yes it does. I want you to pay attention to your defensive stance, to how you set yourself feet wise to push a heavy object (a car for example), off what leg do you depth drop, with what leg you kick etc. These are all good indicators of what is the "control" or "rotation" leg.

For example, when I defend in the defensive stance, I am positioned in a LR stance so my right arm is forward so I can jump for a block with my right arm forward. When I'm to push a car, I put my left foot forward so I can drive on it, so basically that's also a LR stance. When I depth drop, I drop off the box from the right leg. When I kick, I use my right leg to kick so the left leg is used as a rotation leg (same as in a LR plant).

Like I said, these are good indicators of what your body automatically prefers.

Haha you like East 17? I do too

I agree with what you say... I naturally plant LR, do depth jumps LR etc, but I like to jump RL. It feels "nicer". I have a weaker right leg though. Or, I think so.

Well in terms of overall volume I try to keep the depth jumps ground contacts to 40 per week. So 20 in one workout, 20 in the other. Not sure if "ground contact" counts as the landing for the subsequent depth jump as well (so 2 ground contacts for 1 depth jump rep).

Thanks Lance. Now the thing is - my right knee won't allow bounds. By bounds I only mean left leg bounds (on the same leg). Right knee does allow sprinting though (or it used to - I don't know right now).

The tough work will be combining depth jumps with sprints and squats and stepups. I'm doing my plyo work on the upperbody days, like this:

Monday: Lance1 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Tuesday: Squat + 1-2 jump squat + calves
Wednesday: REST
Thursday: Lance2 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Friday: Step-ups + split squat jumps + calves
Saturday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)
Sunday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)

Now the question is, where do the sprints come in at this point. Would you eliminate stuff (say, lower depth jump volume to 2x4 and eliminate the drops) and put in some sprints? If so, at what volume?

I'm afraid of sumoing it... the disc could fall on my feet when I put the bar back down.

I like the left hand shot with legs kicking...

Is that Dave Tate there? Damn, tell him I won't talk about leg pressing again.

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