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im not sure but everytime i push off the outer edges of my feet, me knees dont buckle in and i get a hell a lot of glutes,

Quote from: Ineedtodunk on June 12, 2011, 06:48:13 am

Do you really HAVE to place the weight on your heels?  I heard this is proper way to do it, especially if you're trying to do a hip/glute dominant squat.  But the thing is, I experimented with weight on heels (raised my toes to help me do this) and weight on whole foot/toes both were equally quad dominant for me.  Does it matter? 

Should be solidly centered on the mid-foot. Weight on heels is more of a coaching cue used when you have trouble coming onto your toes or you're trying to keep the shin as vertical as possible.

My knees are really going forward on my two leg bounds... probably the arm swing isn't timed perfectly either, so that increases my amortization phase time.

But I really agree with what you're saying.

In the sprint, I naturally feel that I should straighten up immediately... so I only stay down because I voluntarily want to stay there. Otherwise I'd be tall after my first step.

What I don't understand is what you're saying about the pelvis... I'm not aware of what is wrong with my one leg bounds. Not letting the pelvis move = ? You mean, I should focus more on using a straight leg instead of letting the hips lower and load? That would mean high hips and that would be really weird, for the people I've seen they almost all load the leg and release that energy with quite a bit of bend in that leg.

The sprints are more about efficiency than jumps and short sprints. The longer the distance the more a tendon helps, as it spares energy contribution for a given intensity moreso than contributes to ultimate max energy produciton. In other words, you might outjump a kenyan but they can haul ass across the desert because they don't have to work near as hard to move.  Speed endurance (the last 40-50 meters of a 100 meter sprint) is somewhat like that too.

Longer tendons are also related to a better leveraged bone structure...longer bones in the right places.

But, unfavorable leverages can sometimes be made up for by disproportionate strength.  So if you have short lower legs you can overcome that somewhat by having calves that are powerful as hell.  

The jumps are a combination of knee, hip, and ankle extension.  More recent research is showing people vary considerably in which given extensor(s)  they utilize the most in jumps. Some people are knee and ankle dominant. Others are hip dominant. Some are ankle dominant, and some are more balanced.   In my observations just watching people move around and such it seems ankle dominance usually correlates with quad dominance If you see someone with big ol calves their ass is generally less developed relatively compared to their quads and calves and optimally utilizing their hips doesn't come so natural for them.  Ideally you want to be somewhat balanced and when you have that balance powerful calves can be a benefit.  I know people here don't like him but someone like squat dr. seems very balanced in his extensors - hip, knee, quad.  This is why a given exercise or prescription can somewhat be a blessing for some and curse for others.

Hey Lance, during the summer, I'm not going to have access to bball courts or a field or anything, so I was going to primarily focus on getting my strength up, since that is my biggest weakness. 

My question is, from all the gains and benefits I've gotten over the past month from doing your single leg bounding cycle, will that go to waste if I don't bound or jump anymore? 

What if I do stuff like single leg tuck jumps?  Will that help me maintain the reactive & explosive strength & force absorption ability that I've gotten with single leg bounds?

By the way, I think I'll use the full squat for muscle building one day (Tuesday) and half squat for explosiveness (with a lower weight) on Friday. I mean, it makes sense to me at this point in time where I want to play Saturday and Sunday.

Also, I think I'll do some low box depth jumps + half squats (adarqui's LTMP) + one-leg explosive box squats everyday with KB swings after coming home (low volume). Those things shouldn't generate too much soreness done everyday or CNS fatigue (low volumes of course, say 1-2 sets at most of each).