Adarq.org

Summary of Todday's advice

Were you not the one who asked "how do I time a 60m?" but now want to do <5m sprints even though they are completely unmeasurable?    <5m sprints are silly because they variance overwhelms the test.  You can just train your reaction time by itself.   Additionally you don't go from non-moving to moving as much in basketball as you think... You go from slightly moving to moving very fast which is different.  Well, maybe you don't but that's part of your problem.   Nothing wrong with you doing 5m shuttles though (5m left, 10m right, 5m back left etc).   Nothing wrong with L-cone drill, shuttles, broad jumps, bounds, etc.    The list for you IS long.  You have to pick a set of exercises to focus on where a few are measurable and a few require you to learn to move your body before you can perform well (like ball tosses).   The list is REALLY long and it depends where exactly you lack your ability. 

My suggestions are similar to yours - bounding, broad jumps, etc (especially tailored to bball at the end), sprints, etc.  If his broad jump is terrible it's more evidence of a glutes issue.  Basically the video I posted is a incomplete summary of how he should be training.   Things like your speed at defensive shuffle is going to be quite glute dominant... 

I put this in acoles journal but if you are looking for other goals outside of weightroom fill out this list of abilities and you can get started on movement efficiency in a big way:

For the one footed bounds start with front foot at take off line and back foot behind it, do not run in with speed but do not do a one footed take off either.  For sprint times take a video with any timing tool and film from 1st movement till chest past marker.  If you have FAT times you can subtract 0.2 and list those as well.  If you don't have any experience with it then try and and test yourself:

Standing Vertical Jump
Double-Leg Running Vertical Jump
Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
100 meter sprint
200 meter sprint
Flying 30 meter sprint
Full Back Squat
Parallel Back Squat
Barbell Bench Press
Standing Barbell Push Press
Barbell Deadlift
Strict Overhead Pullups till Failure
Pushups Completed in 30 seconds
Bodyweight Leg Raises till failure

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Ok i wanna get started this week. Workout #1 is tmr. Many results will be artificially low cause ive never done them before. Like if was doing a bench press for the first time i'd have a really low showing even tho with a bit of practice it could be better. But better to get some runs on the board and then try to beat it over time than shy away from trying/testing them out.

If i'm re-inventing my movement, I may need to start at the bottom, with my feet. I think spending some of my years in my formative stages of teenage hood in big clumsy basketball boots caused me to move while dragging my my heels. I've been told I run with a "heel strike. I will try strengthen my foot to support more athletic movement. Any exercises or drills I can find which will fix this will be helpful.

OH and i need to spend some time moving infront of a mirror. I realised when I cue chestup .. it tells me to be upright .. and to my body/mind, going lower into an athletic stance meant dropping the head (bent back) instead of lowering my hips by moving my butt back. If i can correct this mind-body connection and have chest up & butt out result in a lower athletic stance with a flat back, it will help with my swings, defence stance, jumping stance, etc.

First one that came to mind...
http://www.higher-faster-sports.com/forefootdominance.html

Either i've become a pussy or i've got to rediscover how to push for PRs while cutting. But today was a huge disappointment in training terms. And life also, but that's not for a training log. Anyway. I did the bound stuff .. took video. It's probably not worth uploading for analysis, have a lot of room to learn the movements yet but i may do so if someone thinks it's worthwhile.

BS 1x132.5 (wanted a double, noped out after a 1RMy effort though on vid it looked easier)
WCU 3x100(LPR), 6x90
DIPS 5x100(PR), 10x90, 17xBW (pr?)
KB swings worked the entire stack from 8kg up to 6x24kg (maybe 30 total reps? idk)
some dunks to test effect of swings (they were decent, close to PRish maybe)
Bound tests things

BW: 79.1kg / 174.39

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I didnt do sprints cause i dont need the disruption to squats right now.. im already doing a great job making hard work of squats on my own..

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Will do RVJ/SVJ tests on friday .. along with plyos .. i think that makes sense to do them then. and i am kinda looking forward to medball throws too .. cause i watched some vid that todday put up and i think i can improve my technique a bit and get some PRs there.

Is this good info on broad jump? And can someone explain to me how getting better at these bounds variations will make me a better athlete?

ya it's decent.. it touches on most of the key points. arm swing is definitely important. We used to do lots of heavy med ball throws in addition to all of the strength/plyo work, really helped. And as they say, 'practice ...'.. you can improve your broad jump with skill training alone, so putting in the reps helps.

as for how standing broad jump will make you a better athlete?? dno, it'll help to teach you how to generate power just like a VJ will, via hip & shoulder power, rate of force generation etc. It won't really do anything magical though for athleticism.

if people weren't preparing for some kind of combine/tests, i'd use broad jump more as a measure of how training was improving overall power. I wouldn't have people perform broad jumps often at all. Actually I never had people do max effort broad jumps. We'd also be jumping over a hurdle for example, so that landings weren't deep and exaggerated. ME broad jumps can actually be VERY intense, especially when people sacrifice some form in order to attempt to get a few more inches.

Instead, I just used it as a measurement when testing every X weeks. I'd expect it (and VJ) to improve without specifically focusing on it as a skill.

We'd perform tons of movements similar to broad jumps, but not actual broad jumps, ie; hurdle jumps, multi response hurdle jumps, med ball throws with a broad jump, other forms of throws/plate swings etc.

pC!

^thanks!

<a href="http://www.youtube.com/watch?v=hADsX-H2O5w" target="_blank">http://www.youtube.com/watch?v=hADsX-H2O5w</a>

^this sounds like what you are describing? In an article the author defines movement efficient as being able to do 20 reps in 10s. Sound reasonable?

I don't think that's what he is describing.  Getting better at that drill will make you really good at just clearing the object which is not a good thing.

As far as the broad jump, I disagree slightly with Andrew about its utility.  For combines the force you to stick the landing which results in you landing in a really deep squat.  This is not useful and you shouldn't practice it. Step out of it or hop out of it.  The real bang for your buck is the measurability of the multi-broad jump.  You NEED to be able to travel at least 11 yards in three jumps.  These won't involve deep landings and this will only be possible if you have reactive hips.  However, your getting ahead of your self again, you need to learn to broad jump first and travel about 3 yards. 

The broad jump itself is helpful because "slow" athletes don't know how to use their hips and gluteus. It's why you travel in the weird diagonal up on your dunks, no hip pop at extension.  Learning how to use your hips to jump vertically is hard.  So we start you going forward.  It's much easier to use your hips in the horizontal plane than vertical... Broad jumps will allow you to get used of this and then you can translate it to jumping up.  Don't worry about what the standing broad jump will do for your athleticism, your thinking too far ahead... Learn the skill.  Become proficient.  Then use it as a base to do exercises that will make you a much better athlete like jump, jump, dunk and many multi jump variations. 

Watch one of our athletes perform 3 jumps; http://youtu.be/4JQ9Cam2ops

This athlete complains of being "slow" even though he is an accomplished 400m (47.x pr) runner.  He lacks the hip elasticity and reactivity necessary for movement efficiency to make his broad jumps get longer with momentum.  You can watch closely and see he goes 3 yards, 3 yards, 3 yards for approximately 9 yards total.

Now watch me poorly demonstrating the proof of concept: http://youtu.be/MOvp17LL22Q

You will notice I go just over 3, 3.5 and over 4 yard to reach 11 yards.  This isn't terribly impressive of a performance but the movement efficiency is there.  My hips stay high, short ground contacts and ever increasing distance from hip reactivity.  Which athlete looks faster?  Really ill take the athlete w a 3 yard broad jump and a 12 yard 3x jump over the athlete who can go 3.5 standing and 11 w three jumps.  If you can go 11 or 12 yards in three jumps you won't be "slow" on the court.  Only way to do this is to jump pretty high.  But first LeARN BASICS. 

Thank you T0dday and adarqui.  I meant what will the different bounds variations do for me .. not the (single) broad jump specifically .. but this seems to be the answer for the broad jump, "It's much easier to use your hips in the horizontal plane than vertical... Broad jumps will allow you to get used of this and then you can translate it to jumping up."

Does this apply to the SL bounds too -- cause aren't you more upright on those than the broad jumps .. what are they achieving in particular?

And you broadjump 10m in 3 reps .. that's pretty impressive. I have to start measuring distance for checking for improvement? Is that the case for the other bounds too:

Quote

Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds

Distance not accounting for time. Thanks again!

Totally the case.  I agree with Andrew about not trying to squeeze inches out of standing broad jump, but measurability is the name of the game.  That's why I give these exercises.  I would honestly take a measurable trackable test over a superior one where progress is not easily measurable.

SL bounds require a ton of strength to perform reactively.  Alternating bounds require negative foot speed which will make you faster.  All will make you a more diverse and better athlete and jumping on a soft surface is safer and great prep work. 

Measured and it was just over 7m .. lol. i wouldnt say over 7.5m . so yeah, so bad. my first goal is 8.5m .. because it corresponds to the painted markers on the field. 10m would be a huge improvement and idk what 12 yards is but it's probably dream territory giving my initial showing but we'll see, i will see where hard work and consistency gets me.

Why did someone +1 that? So bad it's amusing? Just curious hah.

Haha. I +1'd you for effort. Regardless of what you're doing or attempting to do you will always share and provide evidence of such. Hence the +1.