Well he didn't said "ditch the unilaterals all together". I think that article is more aimed at "functional guy X" who swears by the unilateral. That's why I said I agree... do your heavy stuff first and go unilateral second. Squat + Lunge. Squat + One-leg deadlift. Deadlift + BSS. Etc.
Try and go frame by frame if you can with it. Check Vince's left leg (the 2nd leg put on the floor). Check out that leg's position, he low he is to the ground and what that leg is going, how it's "bent from the knee" etc. You look "stiff" right now, maybe that's how you jump, but from personal experience, when I do what I'm talking about here, I get much higher. And it's not a coincidence either. The first plant leg is pretty "stiff" (not too much though) but the 2nd plant leg, the right leg (same as you since we use the same plant) I try to keep it relaxed and "loose" and end up doing that "Vince" plant, elastic thing.
I don't really agree about the similarities. I mean, studying closely things about plants etc, I've discovered that the best jumpers are those that drop quite a bit on the penultimate step in a two footed plant as well. You're currently not doing that very good in my eyes. To me, that's the part you could improve sooooo much. Lean more on a side and "be like water" to quote Bruce Lee.
I've also seen on Vince two days ago in his plant how well he puts that right leg and rotates on it, and keeps on rotating until he puts the left leg on the floor too. He's kind of unique in that regard since the people I usually see - they rotate as well but they are "stiff". He just lets his limbs be elastic and "bend". It's really hard to explain what I mean, but it's easily visible. And no, I'm not that crazy, mind you.
So to me, if you'd look a bit into the penultimate and tweak on that, you'd get higher.
I actually like the article and it's pretty much dead on.
The amount of stress and activation you get from heavy bilaterals is so much better for strength, and the amount of balance and learning how to tighten up and put effort through a single limb is great with unilaterals, but they should be used as assistance in my book (hence I train like that). I just don't think unilaterals can produce a good strength stimulus because of stabilization issues. And yes, a stable body can produce more strength, which doesn't mean you should use a leg press against a squat either (with the squat being more unstable than a leg press, but there is a whole different argument why you shouldn't use a leg press that is not limited to balance).
If you take James White in the Turkey dunk contest, he's with his head at the square at some point, jumping from the free throw line. Angle helps big time
If ARowe would work to get more speed and "nerve" into his jump he'd jump so much higher. Right now it's like a 100% strength generated jump... very little bounce... he doesn't take advantage of that runup accumulation.
Yeah I just don't understand how these guys do it. I mean, they don't look like they can squat 3x or anything, yet they find a way to fly... doesn't make sense.
To me, the differences are like 2 inches in SVJ vs RVJ off two feet... probably a technique thing as well, I have no idea. It doesn't make sense though, especially as I have long legs and I am a natural reactive, one-leg jumper. I think I just load my muscles weird/wrong off two feet, and my body position is not good.
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