Adarq.org

my tendon seems fine now, i just think that i just have a lot of scar tissue thats left there at the tendon. anyway, now i've only been jumping off my LR plant, sparingly jumping off my leg. gonna keep working on my posterior chain, but want to work on my quads again. quad power has been such a double edged sword for me, i was such a good two foot jumper before, and i was able to get the rim with both hands off a standing vertical. not sure how to stay a strong two foot jumper while still being able to jump well off one foot without knee pain.

I would say to be good at both SL and DL jumps you have to lean towards SL jumping training.  A good SL jumper can easily be good at DL jumping, but a DL jumper usually is not that good at SL jumping.  Of course there are exceptions

What I meant by my first sentence is that although training your quads crazy strong helps DL jumping immensely, it negatively affects SL jumping in many cases on top of knee pain.  So I think the solution is to be a very good DL jumper glute dominantly.  It seems most very good DL jumpers are quad dominant/very powerful quads but you can still have a very good DL jump with powerful glutes which allows your SL jumping to remain good as well.

Have been doing weighted ATG single leg squats and have been emphasizing the hips, been pretty much letting my hips shoot up and then finishing with locking out the knee. What i've found is that it works my glutes and specifically my VMO muscle really hard.

I've also had no problem doing single leg "pistol" squats too. i just stand up on a box and go ALL the way down. anyone think this may be too hard on the knees though? i'm already making sure i drive my hips into it rather than trying to use too much knee.

ya that's the key, to drive with the hips. pistols are not an exercise where you want to lose form or shake (from fatigue/instability) at the bottom where there's not much that can protect your patella/joint at that depth. So just keep that in mind when considering going to "failure"; definitely don't want to get sloppy with pistols. That can be said for pretty much any exercise but more-so for unilateral exercises that can have huge changes in stability so quickly.

pc!

goblet squat hold is a good way to load: https://www.youtube.com/watch?v=nXyKSqOmJ_w

nope, not me. when i do pistols i like to do the leg-out version. 

I see. yea I'm not as flexibility so I prefer standing on top of a box lol. anyway, got in my first few dunks off one foot in between some pick up games. what I do is I hold the ball in one hand and then just run with it and go off one foot. yea, I know some people will say its cheap or travelling, and I know that I'm not even close to dunking off the dribble, but I'll take it either way lol.

Nice. A dunk is a dunk. You should take a vid.

Wtf I can still get the rim with both hands off a flatfooted standing vertical.