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Your SL jumps:

1) Rest between jumps more as mentioned before.  You don't need the recommended 45 seconds as I don't like it neither because you start thinking too much, don't stay warm, etc... but AT LEAST 25~30 seconds.

2) You running in for nothing.  You're decelerating at the end pretty bad and that pretty much negates all the steps before it. 

3) Whether it's weak hamstrings or weak quads or weak ankles or whatever, you are collapsing in the plant at the knee (most likely weak hams).  IMO you will only be reinforcing negative movement patterns this way if you keep doing them.  I'm sure you're not feeling the jumps in your glutes right?

4) IMO the solution lies in the same method as double leg jumps.  Start with a shorter approach.  Do a 3 step jump.  At first, do not worry so much about getting as high as possible, because you need to develop the rhythm to accelerate on each step.  Go slow- fast- faster.  Keep practicing those 3 steps.  That'll set up the penultimate step properly where you ae ACCELERATING into the plant unlike you are doing now.

SLOW- FAST - FASTER / rest ~30 seconds between jumps.  With the amount you currently rest, you're jumping in a fatigued state and increasing the chances of collapsing at the knee.

Once you get those 3 steps down in a smooth fashion where you are accelerating with each step and don't have to think about it, you can start adding in steps.  Just add 1 step at a time (basically t0dddays method), only adding steps if you are capable.  Eventually you might be using a 5 step running approach, or a 10 step, but everyone has a different ideal amount.  No one will eventually end up using 30 steps or anything like that lol so don't stress it if you aren't getting higher from adding steps once you get to 5+ steps.

I'll definitely rest more, I hadn't read your earlier post when I did these jumps. No I'm not really feeling the jumps in the glutes. Incidentally, I hit my previous PR by doing SL hip thrusts between SLRVJ sets, which probably means there's an activation problem there.

I'll focus on getting the 3-step approach down and strengthening the hams.

Yeah, pretty much a super basic homemade vertec in my backyard lol. I can adjust it from 20"-50"

just want to second what merrick said about working outward from a shorter approach, and focusing on accelerating into the plant.

1. Still jumping with knee bent. If I focus on keeping my leg pretty straight and only using hip extension, I jump a lot lower.

Don't FOCUS on keeping leg straight.  In a SLRVJ, it should happen to the best of its abilities as possible.  Don't think about it.  If you're strong enough to absorb all the impact, you body will keep as straight of a leg that will be best for you.  No jump is going to be 100% straight though.  You're thinking of a lot of stuff if you're trying to use only hips and stuff.  Don't think.  Just jump.  Only thing to consciously focus on is the acceleration 1-2-3.  Everything else will fix itself to the best of your body's abilities.

2. Is there such a thing as "hip collapse"? I notice on the final step one side of my hips tends to drop. Is this supposed to happen, or are my hips supposed to be parallel to the ground?

No point in worrying about this.  If it's optimal for you, it'll happen.  If not, then same thing as above.  Just focus on acceleration and use other exercises to correct what's holding you back in the SLRVJ.  You don't fix it in the jump itself.  The jump itself is making mistakes due to specific strength factors that you fix with exercises that specifically address that issue.  For example, getting good at primetimes then sl bounds, really loading up the hips will fix pretty much everything you said.

3. I'm not sure how this is going to carry over to ultimate. The only time I wouldn't be able to do a DLRVJ when going up for a disc is out of a full sprint. I would need to use SLRVJ because of the shorter GCT it provides. But would I even be able to learn to do a moderately high SLRVJ out of a sprint??

IDK anything about ultimate frisbee so I can't comment.  No one can really absorb the speed of a top-speed sprint and jump maximally.  I imagine you'll do what basketball players do on the fast break.  Sprint, quick deceleration, re-accelerate into a SLRVJ dunk/block.

Primetimes: 4x20 (L,R): focused on keeping leg as straight as possible

I don't like the idea of doing these AFTER depth jumps.  You're doing a quad dominant exercise and firing up that movement pattern/muscles and then trying to do a difficult exercise such as primetimes where if your knee collapses it negates most of the benefits of the exercises because you aren't loading up the glutes.  Doing these with primed quads from the depth jumps is only going to make the quads want to contribute more.

I recommend doing hip dominant stuff before quad dominant stuff.  You can do all the hip dominant stuff you want, and then do depth jumps and still do them with optimal firing patterns.  Doing quad dominant stuff will have a larger post-exercise impact on firing patterns IMO.

Primetimes also are not that taxing so you won't be tired when it comes to depth jumps.

I recommend doing some glute activation + sprints before doing primetimes. 

Also, again as mentioned before, don't think TOO much about keeping a straight as a leg as possible.  The knee should never really be completely locked.  It will be VERY MINORLY bent but it's about initiating all movement from the hips.  Flexing the hips up explosively, then extending them down explosively.  Did you feel it in the glutes when doing these?  If not, make sure to adjust the intensity so you are getting the proper benefits. For example, don't use a running start until you master it without a running start

You don't fix it in the jump itself.  The jump itself is making mistakes due to specific strength factors that you fix with exercises that specifically address that issue.  For example, getting good at primetimes then sl bounds, really loading up the hips will fix pretty much everything you said.

I understand this, I'm just trying to figure out exactly what I need to work on to fix these issues, and to what extent knee and hip collapse are problematic. I only did a few jumps with no knee bend, to see what would happen. 95% of the jumps I did what felt natural.

I recommend doing hip dominant stuff before quad dominant stuff.  You can do all the hip dominant stuff you want, and then do depth jumps and still do them with optimal firing patterns.  Doing quad dominant stuff will have a larger post-exercise impact on firing patterns IMO.

I recommend doing some glute activation + sprints before doing primetimes. 

Also, again as mentioned before, don't think TOO much about keeping a straight as a leg as possible.  The knee should never really be completely locked.  It will be VERY MINORLY bent but it's about initiating all movement from the hips.  Flexing the hips up explosively, then extending them down explosively.  Did you feel it in the glutes when doing these?  If not, make sure to adjust the intensity so you are getting the proper benefits. For example, don't use a running start until you master it without a running start

I see your point about doing glute-dominant stuff before quad-dominant.

I'll do glute activation before primetimes, but what do you think about doing glute activation before SLRVJ's? I know it will help me jump higher in the short term, but I'm not sure if it will carry over to regular SLRVJ's done without prior glute activation.

I did feel the primetimes in the glutes, although not as much as I would have liked. I didn't do any of these with a running start.

i agree with merrick again, only thing i'll add is about ultimate: of course improving SLRVJ will help. skying for a catch or D (and always catch your Ds, of course) is always going to be quicker and easier off one leg, and if you can improve your efficiency at getting up off one it can only help. it's weird to even think about DLRVJ to high-point a disc in a game, outside of a "500" situation on a huck where everyone is slowing down into a clump. that happens, of course, and you're tall so i imagine people go to you deep on the regular, but much more often you're going to be trying to sky one on one, or on a swing that gets away from the throw, or something like that.

also, this is voodoo that i have no scientific basis for so take it with a grain of salt, but improving your SLRVJ will also improve your layouts, which of course are basically always SL because they are almost by definition done out of a full sprint.

if i ever go back to ultimate, i'd switch away from focusing on DLRVJ toward sprints and bounds, agility, and SLRVJ, in that order.

For me, getting a DLRVJ off in stride is easier and more guaranteed than an SLRVJ. I have a history of being really uncoordinated when it comes to the SLRVJ: I get the stride lengths/speeds mixed up, and I either end up putting out a 20" SLRVJ which is generally not good for anything or unexpectedly having to jump off my off-leg or out of an awkward position.

Also, I think bounding probably has a crazy carryover to layouts.. Both movements are heavily reliant on tendon stiffness and they both have a focus on horizontal movement.

I'm using my offseason to lift so I can do more Ultimate specific work during the season. I wish I could focus my efforts on sprints, but it's just not possible with my groin. I dunno about agility.. IMO ladder work is not specific enough to have a great carryover to ultimate. Also, I would add aerobic endurance as one of the first important things in my training list.

1/15
BW: 176.6
injury: groin a bit

SIJ resetsx3, eccentric adductor raises x90sx3: If I do SIJ resets a certain way, my groin pain disappears completely for some time

22 minutes at 8:00 mile pace. 2.75 miles

dynamic pull throughs: worked up to 180x8 (8 total sets)

hang power clean: 135x5, 145x5, 155x3, 165x3(losing form), 145x5x3

jump squats: 45x5, 95x5x5

Also, what's the cause of your groin pain?  It just hurts from sprinting?

FWIW, in my experience when I was doing sprints, my groin would cramp and hurt like crazy too.  Just doing some hip flexor strengthening exercises helped very quickly.  Also helps speed and SLRVJ so might be worth your time to do some HF work 2x a week.

My groin pain was diagnosed as tendinitis. I have slight pain during flexion+adduction. Sprinting is the worst, but I also get pain when changing direction (dot drill, skater hops), BSS, SL hip thrusts.

I think my left pelvic bone is tilted in a way that is constantly pulling on the adductor longus or brevis, causing irritation. My full flexion ROM is also limited on my left leg. One of the exercises I do involves putting the femur in full flexion, and then trying to do an isometric extension against an external force. If I play around with the force I use , the rotation of the femur, and the tilt of the hips, my groin pain sometimes completely disappears for some time, and i am able to get full flexion at the hip.

I would like to strengthen the hip flexors as well, but I don't know a good exercise to do it. There's that Iso hold that Kelly Baggett recommends, but that is so unspecific to sprinting and jumping IMO.. It trains the hip flexors isometrically, at the end range of motion and with low stress over an extended period of time, which likely promotes slow twitch fiber growth rather than the IIA fibers that would be used for jumping and sprinting. I tried doing my own SL dynamic variation by attaching weight to my knee with a chain and forcefully flexing at the hip, but it didn't work well. Do you have any suggestions for exercises?

I dont like his 20 sec iso hold at the top neither but his other exercise where you just do weighted standing knee raises and hold the top for 2-3 seconds ifor 8-10 reps is what worked for me in the past to conpletely rid my groin pain during sprinting. These exercises are not necessarily slow twitch. If youre using proper intensity to be challenging for 20-30 seconds, its still max strength and not endurance. You dont call 30 sec weighted planks slow twitch do you just cause theyre an iso? If bodyweight is too easy, just add weight to the iso hold for hip flexors.

Hanging or captains chair knee/leg raises work well too focusing on getting the thigh above parallel. If ur gym has cable machines with an attachment that can be hooked onto ur foot, u can do cable knee drives. Look em up on youtube.

Yeah I'll add in some hip flexor stuff on my dynamic weight room day. I'll try out everything and see what I like best.

If youre using proper intensity to be challenging for 20-30 seconds, its still max strength and not endurance. You dont call 30 sec weighted planks slow twitch do you just cause theyre an iso?

These next few paragraphs are overly theoretical, i'm probably wrong about everything.

I honestly am not so sure i agree with you about this. 30 seconds is a long time. I have never done weighted planks where i collapsed under 25 seconds, but if I tried to do a weighted plank where I collapsed at 10 seconds, the weight would probably be A LOT higher than a plank where I collapsed at 25 seconds. That's the sort of exercise i could see as max strength. But it's really difficult to load up a plank to that extent without the plates sliding off each other.

I think iso's are even worse for max strength because the same fibers are being trained. In a concentric or eccentric movement, the joint angle changes, which means that different clusters of muscle fibers are being trained. At the top of a squat, there might be more lower quadricep activation, at the bottom of a squat there might be more upper quad fibers activated or whatever. But in an iso movement, the joint angle doesn't change, so the same fibers are being trained, IMO this leads more towards slow twitch.

Anyway this discussion is more about IIB(X) fibers, which have few mitochondria, fire fast, and recover very slowly. These types of fibers are used at high intensity power output. I think the type of muscle fibers that would be most beneficial for hip flexors would be IIA, because they are best adapted for fast, repetitive, low intensity movement, which is the way I see the swing phase in running. Apparently bodybuilders have a high amount of these fibers. Almost all the information from this last paragraph is from Supertraining by Verk.

So, IMO, for hip flexors iso's would be ok, but i dunno about other muscles.

1/16
BW:176

20 min jog

SL-RDL (L,R): 135x5, 155x4,5 (failed one on the left leg..what the fuck), 135x5, 155x5

DL con, SL ecc calf raises (2 min breaks): 135x5, 225x5x2, 205x5x2

Squat (3min breaks): 245x5, 265x4x5, 275x5, 285x5
5RM PR, 5x5 PR

Eccentric adductor raises: 90secsx3,
Si reset circuit: x3

1/16 (continued)

shuttles (2 minute breaks): 6 shuttles, 36-38 seconds each: testing new cleats out

1/17
BW: 175!
Injury: groin a little, lateral lower leg muscle (I rolled my ankle around this area a year ago - heavy calf raises+shuttles is too much)

Primetimes: 2 sets each leg

DL bounds: 2 sets

Alternating bounds: 1 set, felt a sharp pull around medial hamstring tendon during second set. Kind of scared me, bailed on the rest of the workout. It's too dark to see on the camera, so I didn't include it

<a href="http://www.youtube.com/watch?v=UGf2I0M2kMs" target="_blank">http://www.youtube.com/watch?v=UGf2I0M2kMs</a>
I see a lot of knee bend on the left leg primetimes.. Also the movement looks a lot different when comparing the two legs for some reason

+6 hours

sweet spot endurance training
-2.7 miles in 20:49 (goal: 21:00)
-10 minute rest
-2.7 miles in 20:42 (goal:21:00)

Why are you doing those?  Primetimes are alternating leg... LRLRLRLR.  Stiff legged single leg bounding continuously on the same leg (LLLLL or RRRRR) is very intense and you are not at that level yet.  Master primetimes slow, then master them with more speed, until you master them with a running approach that's fairly fast THEN you can try continuously doing them on the same leg. 

You are collapsing at the knee.  Recording videos is always good, but with these exercises it's very easy to 90% tell by yourself with accuracy if you're benefiting from them -> by noticing if you are feeling the glutes do the work.  If you are not feeling them in the glutes, it's fairly accurate to say you are collapsing at the knee and turning them into a knee extension exercise. 

Most people don't even get to stiff legged LLLLL or RRRR bounds.  Primetimes (LRLRLR) is sufficient for many to get their hamstrings ready and do proper sl bounds and then just progress the sl bounds to progress their sl jumps/sprints.

Wooooooow. I had no idea that I was supposed to do alternating legs. I did them like this last time too. No wonder my hamstring is fucked up. Shit.
I thought these weren't as high intensity because I was getting very little distance with them.

edit: looked over earlier posts and saw that you indeed wrote alternating legs..My bad. Should have read a little more carefully.