Adarq.org
Introduction Area => Introduce Yourself => Topic started by: alestor91 on April 02, 2015, 01:04:18 am
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Hey there! I tried registering on this website a year or so ago and was unable to do so. I tried again last week and it worked finally lol. Anyways...My end goal is to dunk. I'm 23, weigh 153 lbs, and I'm not resistance trained. Here are my vertical jump stats.
Standing vertical jump: 28"
Running vertical jump: 33.5"
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How big are your hands? I'm guessing if you're fairly short then palming the ball might be hard unless you have discus-thrower hands. If not then you really need to be at ~10'10'', which would be a ~45'' jump. Or if it's just a lob, maybe 10'6'' would just scrape it in, in which case, still a 41'' jump. Not impossible but....highly elite to say the least. Dunking gets exponentially harder the shorter you are in terms of how far right-skewed you need to be on the vertical jump normal distribution. 6'3'' and 30'' vert (average jump height)? You can probably dunk. 5'7'' and 40'' (excellent jump height)? You probably can't. Not just because of pure vertical distance but also hand size as I mentioned. Are you strength-trained? I'd think about becoming an Olympic lifting demigod, combined with jump practice, that's prob your best bet.
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I second everything that acole said.
7'25'' is an ok length though, you might probably be able to palm the ball if you practice and train it a bit.
But still, i guess a perfectly timed lob is a better bet for you. Because when you jump with the ball in your hands , you lose a couple of inches from your jump ( inferior arm swing ).
So to get to that 10'6'' with the ball in your hands, you need to be able to get around 10'8'' without it, so now it is 45''.
33 to 43 is doable, much more doable for someone who has never lifted. The first 4-5'' inches should be rather easy, but then it takes much more effort and planing and time. But it is doable.
Now, generally doable does not mean it is doable for you. Get yourself to a gym, you might have never lifted but you may already be freakish strong. We need to determine your absolute and relative strength ( squat ) before starting to suggest things.
:welcome:
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I second everything that acole said.
7'25'' is an ok length though, you might probably be able to palm the ball if you practice and train it a bit.
But still, i guess a perfectly timed lob is a better bet for you. Because when you jump with the ball in your hands , you lose a couple of inches from your jump ( inferior arm swing ).
So to get to that 10'6'' with the ball in your hands, you need to be able to get around 10'8'' without it, so now it is 45''.
33 to 43 is doable, much more doable for someone who has never lifted. The first 4-5'' inches should be rather easy, but then it takes much more effort and planing and time. But it is doable.
Now, generally doable does not mean it is doable for you. Get yourself to a gym, you might have never lifted but you may already be freakish strong. We need to determine your absolute and relative strength ( squat ) before starting to suggest things.
:welcome:
Thanks! One of my good friends who lives nearby has a squat rack and a ton of equipment so I'm gonna go there to test out my maxes tomorrow. I will record the session for form critiques. Also, I will post some jump vids for critiques as well.
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That would be great.
Although keep in mind that it might take a few sessions to find your real max, you can't just go squat for the first time in your life and get a reliable max. But you gotta start, haha.
Videos of squats and jumps will be very very helpful.
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My hands are 7.25". 10'10-6'11 is 47" btw, not 45" lol. I need a 43" inch vert to touch 10'6...lmao
That's what the '~' is for. It's not an exact science and there's a bit of error either way. All you can say is you'll definitely need 40''+.
I am not strength trained so I may have some room for improvement in that department. Can't I use stickum on the ball to dunk? I don't care how i dunk; i just want to dunk no matter the circumstances. If that means my friend is standing on a ladder while holding the ball up a bit above the rim, then so be it. Is it possible to get to a 43 inch vert from a 33.5 inch vert if all things are correctly done? Thanks!
It's definitely possible.Given that you keep asking, I'll be honest and put the odds at somewhere around 100/1 all things considered. But it's been done. Now go and prove me wrong!
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I'm in agreement that its possible, especially since you have no weight training back ground. My only advice, screw how much you lift and focus on form. Everything else will fall in place. Good luck!
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I'm in agreement that its possible, especially since you have no weight training back ground. My only advice, screw how much you lift and focus on form. Everything else will fall in place. Good luck!
I shouldn't care about how much i lift?
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No, not at first. Making sure you're getting full range of motion and proper form on lifts is far more important in the beginning. The weight will come in time but realizing you haven't maximized your potential because your half squatting or pulling deadlifts with your back and having to stsrt over will just waste time.
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No, not at first. Making sure you're getting full range of motion and proper form on lifts is far more important in the beginning. The weight will come in time but realizing you haven't maximized your potential because your half squatting or pulling deadlifts with your back and having to stsrt over will just waste time.
I tested out my squat today and the numbers were quite poor. Was only able to squat 155 as a 1RM...Deadlifting seems very complex so i didn't try that today. What were your starting vert numbers btw?
EDIT: I have really small quads in comparison to my glutes/hamstrings so that could be why my squat sucks.
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What was the 1RM sequence? If your max was 155 the first time, try this next time ( if your plates don't add up to my numbers don't freak out, do 70 or 80 instead of 75 for example ):
Dynamic warmup.
Hip flexor stretches.
2 mins rest
SQUAT:
5@BW
1 min rest
5@45lbs ( bar )
1 min rest
5@75lbs
1 min rest
3@105lbs
2 mins rest
2@135 lbs
3-4 mins rest
1@155 lbs
After that, keep adding 5 lbs with 3-4 mins rest. So 155, 3-4 mins , 160 , 3-4 mins, 165, 3-4 mins etc. When you fail, rest 3-4 mins and retry the failed load. If you fail again, that's it.
Do that a few times, as I said again you can't expect to meet your real max in your first squat session ever. Body and CNS will adapt to the new movement and you will see huge gains every new time. It should take 3-4 tries before we have a 'reliable' max. Oh and do NOT do that every day, leave 48 hrs at least between tests.
PS : I agree with ChrisM and that is a basic principle , you better fail than lift it wrong. Your form must be tight and your depth legit. What weight you squatted does matter, and it matters a lot, but if it was not a legit squat, it does not count, you can't make safe conclusions out of it.
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Correct, when I finally realized that I was only half squatting I had to start all over and drop A LOT of weight off my squat. I basically wasted my first year or so of lifting by performing the lift incorrectly. Since Ive started going ATseeG there's been much better carryover to athletic performance.
As to my SVJ, in high school it was mid 20s. After 6 months of lifting it was around 30". Currently I don't focus on it a lot but I can mess around and almooooost dunk off SVJ, when it goes down its not "clean" so I'd estimate mid 30s as of now.
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Got to 175 MAX with that routine today. It's a safety squat bar though.
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Fucking pissed :raging: I BADLY messed up my ankle on saturday. There go my vertical jump dreams. I posted what happened on another forum.
Here: http://osteochondraldefect.net/forum/index.php?topic=205.msg1062#new
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Fuck, seems serious. Wait for the MRI result. Make sure you do what the other guy told you at that forum, don't put any weight on it and keep it elevated for as long as you can.
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i'm amazed that there's an entire internet forum just for osteochondral defects. not an ortho forum with an OCD subforum or a few threads. a whole forum.
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(http://i.imgur.com/q1tnniD.jpg)
(http://i.imgur.com/24xZaBp.jpg)
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He said it will be 6 months at least till i can play sports again...
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fuck.
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I'm gonna start doing kettlebell swings in a month. Progressively increase the weight over the months. If i can't jump, i can do other things...
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fuck.
What happened to your foot btw? And how was the recovery?
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i have arthritis in the old metatarsophalangeal joints (big toes on both feet). there is no recovery, only adaptation until they get good enough at replacing that joint to make surgery worthwhile.
ETA: unrelated to my pic but i've sprained my right ankle 6-7 times. recovery has varied a lot but i do know a fair amount about it at this point. actually one of those injuries was what precipitated my getting interesting in training in the first place.
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i have arthritis in the old metatarsophalangeal joints (big toes on both feet). there is no recovery, only adaptation until they get good enough at replacing that joint to make surgery worthwhile.
ETA: unrelated to my pic but i've sprained my right ankle 6-7 times. recovery has varied a lot but i do know a fair amount about it at this point. actually one of those injuries was what precipitated my getting interesting in training in the first place.
Darn that sucks :( ...would you say your vertical has been hampered significantly by these issues?
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Hey, I dislocated my right ankle a few years back too..snapped everything up, was in cast for weeks, then a space boot thing for a while.
Did that in October 10' was dunking in feb 11
Don't give up yet!
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Hey, I dislocated my right ankle a few years back too..snapped everything up, was in cast for weeks, then a space boot thing for a while.
Did that in October 10' was dunking in feb 11
Don't give up yet!
Thanks. Did you tear a lot of ligaments as well? Got an MRI?
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No MRI unfortunately.
I was told at least ant talo fib was gone from assesment, my ankle was black all over and after weeks in immobilisation it came out as thin as my wrist. Rig was in my basketball dream days though so I was super in it with rehab.
Did have and still do to a slight extent have some problems with bone spurs etc, but they just limit dorsiflexion a bit which cam be fixed/gotten around. It's actually stronger than my left ankle now, but I still wear braces all the time when playing basketball. Also mentally it turned me into a little bitch so I never drive hard anymore.
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Btw, do completely torn ligaments heal with PT? Or does the surrounding structure just get stronger and compensate?
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Lol my left leg has a standing vert of 19 inches.
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your left leg has a standing vert of 19 inches? that seems impossibly high for some reason.
and yeah arthritis has affected me! i can't toe-off properly.
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your left leg has a standing vert of 19 inches? that seems impossibly high for some reason.
and yeah arthritis has affected me! i can't toe-off properly.
It's not. Try it yourself. You can get more a bit more than 50% of your running vert on a standing jump with each leg. Prior to the injury i was at 19" standing on my left leg and 16" standing with the right leg. I had patellofemoral pain disorder for 3 years which fucked my right leg. I'm guessing that weakness played a huge role in the the dislocation i suffered...Maybe measure your standing verts with both legs and see how much that arthritis is screwing that leg?
EDIT: 4 years ago I landed on my right knee hard in game and the only thing that came up was a "bone contusion" on the MRI. This caused chronic patellofemoral pain which finally healed on its own.
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really sucks man.. fwiw, most of us have had some bad injuries on this forum. Some nearly as bad as yours. Everyone's been able to eventually overcome them and get back to what they love.
Just don't "rush" back in. Follow your doc's/pt's advice.
You can do other things.. One quick example was when i broke my shooting wrist in h.s.; snapped it in half. Not as bad as tearing ligaments in the ankle etc but.. I really cared about bball back then, so while I was in my cast I made sure my diet was in check, worked on my lefty shooting form mechanics, etc. After I got my cast off, I could actually drop jumpers lefty. I kept that up for a few years and was able to pullup j's with either hand. Was fun seeing the confusion on people's faces, not understanding they just got j'd on with the other arm. So, just an example of turning a bad situation into a good one.
pc!
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really sucks man.. fwiw, most of us have had some bad injuries on this forum. Some nearly as bad as yours. Everyone's been able to eventually overcome them and get back to what they love.
Just don't "rush" back in. Follow your doc's/pt's advice.
You can do other things.. One quick example was when i broke my shooting wrist in h.s.; snapped it in half. Not as bad as tearing ligaments in the ankle etc but.. I really cared about bball back then, so while I was in my cast I made sure my diet was in check, worked on my lefty shooting form mechanics, etc. After I got my cast off, I could actually drop jumpers lefty. I kept that up for a few years and was able to pullup j's with either hand. Was fun seeing the confusion on people's faces, not understanding they just got j'd on with the other arm. So, just an example of turning a bad situation into a good one.
pc!
Thanks I really appreciate it! Since you are the vertical jump guru, do you think I can maintain most of my natural vertical by doing kettlebell swings, starting in like a month? Since the weight will be minimal compared to olympic lifts, i don't think the ankle will get irritated (like what's 40 lbs gonna do?). On a side note, today I was able to take a few steps with full weight bearing for the first time in my walking boot!
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I also ordered this product to strengthen my ankles post surgery and post PT:
http://www.afx-online.com/training/
It looks legit but I'll let you guys know eventually.
http://www.afx-online.com/wp-content/uploads/2013/01/Athletic-Performance-Technical-Paper.pdf
EDIT: It looks kinda fishy ("3 inch gain in vertical"), but it's worth a shot in the future.
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huh, i'll give it a shot tonight.
also, fwiw, i have arthritis in both feet.
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Does that afx ankle thing look legit btw?
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i mean it looks fine, but not much you couldn't do with a $9 band from rogue.
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i mean it looks fine, but not much you couldn't do with a $9 band from rogue.
Do you buy the "3 inch gain in vert" according to the study paper?
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i mean it looks fine, but not much you couldn't do with a $9 band from rogue.
Do you buy the "3 inch gain in vert" according to the study paper?
no.
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i mean it looks fine, but not much you couldn't do with a $9 band from rogue.
Do you buy the "3 inch gain in vert" according to the study paper?
no.
It's not possible that the hardly worked out peroneal, toe, and tibial muscles have the potential to give give 3 inches?
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i mean it looks fine, but not much you couldn't do with a $9 band from rogue.
Do you buy the "3 inch gain in vert" according to the study paper?
no.
It's not possible that the hardly worked out peroneal, toe, and tibial muscles have the potential to give give 3 inches?
NO.
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Looks like I will make a full recovery at this rate. PT said I should be jumping maximally in another 3 months :) .
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I've also lost a TON of thigh mass on my right leg (was on crutches for a month). My left leg is 23.7 inches, while my right leg is 21.5 inches right now...
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Tried a single leg running jump yesterday and got to 9'6 (ceiling) without shoes! So a 32 inch running vert. For the last 3 months i've been continuously doing standing single leg verts for height(jumping and landing with my left leg) and can achieve a 21" standing vert with my left leg now. I cannot leave the ground at all with my right leg though. Perhaps the key to single leg running vert training is to do a lot of standing single leg jumps?
Some weaknesses i've notived about myself:
-I can only do 3 single leg calf raises
-I can't hold the plank position for more than 30 seconds
-My lower back is extremely weak
-My quads are legit tiny compared to my hamstrings
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go read maxent's new log.
THREE single leg calf raises? did you recently have surgery? that is impossibly low, my 88-year-old grandmother could do three single leg calf raises.
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Lol yep, only 3. My calves are impossibly weak and are really skinny (12.5 inches) lol.
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Jumped slightly over 26 inches today with both legs with moderate pain upon landing. My standing vert is 25" right now...I'm guessing the difference is minimal because I can't generate any speed before takeoff due to my ankle. I really should not be jumping tho lol. This is the lowest I've jumped since I was 12-13.
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it is impossible that you can only do 3 single leg calf raises. i do not believe it. your calves are strong enough for you to have, in population-wide terms, a well-above-average jump -- not to mention the ability to walk. i demand video evidence of your failure.
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it is impossible that you can only do 3 single leg calf raises. i do not believe it. your calves are strong enough for you to have, in population-wide terms, a well-above-average jump -- not to mention the ability to walk. i demand video evidence of your failure.
Is it possible that I have trouble doing single leg calf raises because of my really small feet (size 8 )? I feel like when i do them my foot is slipping off the stair.
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I also have 2 working copies of ACTN3, which bodes well for me according the the research. My friend also got this genetic testing done and he had 0 working copies...perhaps that's why he has a 14" vert?
(http://i.imgur.com/cX89YGm.png?1)
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This was my best jump ever (tons of adrenaline and almost touched rim) with Nike+ shoes on like 2 years ago that I haven't replicated since.
(http://i.imgur.com/s6przAn.jpg?1)
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Took a pic of a frame in an old video to show you guys how unbelievably short my arms are. This is me touching 9'6:
(http://i.imgur.com/MvDjNAc.jpg?3)
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3 calf raises = impossible
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3 calf raises = impossible
I'm serious. I had my brother do them and he was able to pump out 20 with ease...I have small feet (size 8 ) and long toes, so perhaps I don't have a long enough base to do single leg calf raises?
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3 calf raises = impossible
I'm serious. I had my brother do them and he was able to pump out 20 with ease...I have small feet (size 8 ) and long toes, so perhaps I don't have a long enough base to do single leg calf raises?
no. again, you can walk. therefore you can do more than three calf raises. can you take a video? maybe you're doing something crazy?
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So when I get back into it should I do unilateral exercises with my right leg since it is significantly atrophied at the moment? Thanks.
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Maybe he can't walk.
Maybe his locomotion method is bounding on the left leg only.
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So when I get back into it should I do unilateral exercises with my right leg since it is significantly atrophied at the moment? Thanks.
unilateral and bilateral. yes.
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Found an old video of me jumping lol...How was my form?
https://www.youtube.com/watch?v=osz489fViNQ
Also...no calves.
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kind of impossible to tell there because of the angle and the speed.
but your feet pointed downward at some point, which means you have calves, so that's good.
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kind of impossible to tell there because of the angle and the speed.
but your feet pointed downward at some point, which means you have calves, so that's good.
Does my jump look explosive and fast?
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it's hard to say man. everything happens pretty quickly but there's not much to show how high you're getting. it looks like your approach is really inefficient: you seem to be shuffling your feet at the end and taking a little hop step before you plant. approach should be a smooth acceleration into the plant.
watch me at 0:23 and 1:15 here: https://www.youtube.com/watch?v=xaiZOr-tOcw
then watch scooby here: http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg104719/#msg104719.
see the difference? i'm not wasting any steps, each step i take adds speed, but not so much that i collapse or can't convert it into the jump. scooby got way better after this -- and i used to jump like that, too -- but in this vid he's chopping his feet and it's ruining his shit. read through the comments from me and chris and others about his approach over the next few pages of his journal.
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Was able to jump 28 inches today (running double legged) with little to no pain! Still getting 21 inches on my standing single leg jump (left). I still CANNOT leave the ground with only my right leg though. Measured my reach again and it's actually 6'11.5 in shoes, not 6'11. I get 1.5" from my running shoes.
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it's hard to say man. everything happens pretty quickly but there's not much to show how high you're getting. it looks like your approach is really inefficient: you seem to be shuffling your feet at the end and taking a little hop step before you plant. approach should be a smooth acceleration into the plant.
watch me at 0:23 and 1:15 here: https://www.youtube.com/watch?v=xaiZOr-tOcw
then watch scooby here: http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg104719/#msg104719.
see the difference? i'm not wasting any steps, each step i take adds speed, but not so much that i collapse or can't convert it into the jump. scooby got way better after this -- and i used to jump like that, too -- but in this vid he's chopping his feet and it's ruining his shit. read through the comments from me and chris and others about his approach over the next few pages of his journal.
How to I elongate my penultimate step and increase my speed at takeoff? Thanks!
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deliberate practice. search "t0ddday method" in the forum.
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deliberate practice. search "t0ddday method" in the forum.
Thanks. I'll start doing that stuff when I am able to. Did you ever end up measuring your single leg standing vert?
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I had a dexa scan to measure my body fat % and it was 19%...This is probably because I've never worked out. I don't think I've ever been under 15% in my life. The breakdown of body fat per body part is as follows:
Glutes-29% bf
Hamstrings-23% bf
Calves-23% bf
Lower back-21% bf
Quads-18% bf
Biceps-16% bf
Triceps-15% bf
Abs-14% bf
Chest-13% bf
Forearms-13% bf
Very interesting to say the least...
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Bad news guys. i went to the top ankle ortho in Chicago and he told me that my two deep deltoid ligaments are totally torn and my posterior tibial tendon is degenerating. I will be getting surgery in two weeks and the recovery will take a year...
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Bad news guys. i went to the top ankle ortho in Chicago and he told me that my two deep deltoid ligaments are totally torn and my posterior tibial tendon is degenerating. I will be getting surgery in two weeks and the recovery will take a year...
god damn. how did that happen?
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Bad news guys. i went to the top ankle ortho in Chicago and he told me that my two deep deltoid ligaments are totally torn and my posterior tibial tendon is degenerating. I will be getting surgery in two weeks and the recovery will take a year...
god damn. how did that happen?
The deltoid ligament complex in the ankle is actually made up of 4 ligaments: 2 superficial and 2 deep ligaments. The two deep ones were completely torn, but the radiologist simply noted this as a "partial tear" because all four deltoid ligaments were not torn. My new ankle ortho, upon viewing the actual MRI, said that this confused my old ortho and explained that the deep deltoid ligaments are the most important ligaments in the ankle...if they are completely torn, surgery is needed. He said that the posterior tibial tendon gets more load and degenerates if the foundation (deltoid ligaments) of the ankle is compromised and said that he would need to clean out the inflamed synovium surrounding that tendon as well. Apparently if left untreated, I could have developed a flat foot due to the degeneration of the posterior tibial tendon. He said I should make a good recovery though with time. Thanks for asking.
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So it was this injury posted here?
Fucking pissed :raging: I BADLY messed up my ankle on saturday. There go my vertical jump dreams. I posted what happened on another forum.
Here: http://osteochondraldefect.net/forum/index.php?topic=205.msg1062#new
And you have been walking on a foot with totally torn deep ligaments for 4+ months??? Crazy!!! Dangerous too.
Heal well man, hopes for the best. Don't lose hope either, neither rush it, you are only 24, you have many good years of training when you get back healthy.
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holy shit vag i couldn't find reference to the injury despite looking back a few pages, but that's because shits been torn since APRIL!?!?
man alestor, don't ever let anyone tell you you have a low pain tolerance. but also listen to vag and be patient in the comeback.
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I actually still have a 28" running vert, as measured yesterday. Surprisingly, it doesn't hurt much unless I land with that foot, but I land only on my left foot. I am unable to run though without severe pain. PT hasn't really improved anything though for obvious reasons. I had a friend who waited 8 months after an acl tear to repair it and he was walking fine after 1-2 months. I don't think full ligament tears hurt as much as partial tears because there is nothing being irritated.
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I actually emailed my doc a few days ago and think I pissed him off. Hopefully he doesn't mess me up lol.
(http://i.imgur.com/YVHPxPh.jpg?2)
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So it was this injury posted here?
Fucking pissed :raging: I BADLY messed up my ankle on saturday. There go my vertical jump dreams. I posted what happened on another forum.
Here: http://osteochondraldefect.net/forum/index.php?topic=205.msg1062#new
And you have been walking on a foot with totally torn deep ligaments for 4+ months??? Crazy!!! Dangerous too.
Heal well man, hopes for the best. Don't lose hope either, neither rush it, you are only 24, you have many good years of training when you get back healthy.
Yep it was that injury. The first MRI did not detect all the damage because of all the swelling. The second MRI did, but my first doc was not very good.
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If he gets pissed off about a normal question by a person interested in his/her own health, he should do something else. Clean toilets, stuff like that.
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^^^disagree, i try to keep work and personal email addresses as separate as possible. super annoying to have work emails in my personal inbox. if i have to use personal for work (e.g. if i'm traveling and work email is down for some reason) then i ask people to reply to my work email and switch back to it as soon as possible. the doc was pretty polite.
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Hence why I said "if".
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Btw, LBBS, how has that arthritis affected your training and VJ aspirations?
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Btw, LBBS, how has that arthritis affected your training and VJ aspirations?
sorry, completely missed this when you posted it. the arthritis has two main effects. first, it means i can't really get a proper toe-off. my big toes are quite inflexible, as you might imagine, and my gait at all times -- walking, running, jumping -- works around that fact. caused no shortage of pain up and down my legs as i adjusted my gait in my early 20s. second, it means my toes hurt like crazy some of the time, and that negatively impacts my ability to train. the pain is unpredictable: right now i have none in either foot but on sunday evening my left toe hurt so much that i was almost limping, and sometimes it's in between, so i can train but not really do anything max effort.
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This look high? I think I jumped 35 inches in this pic (last year)...
(http://i.imgur.com/hllXnby.jpg?2)
Also, I got surgery yesterday and the doc said no jumping for 8 months!
(http://i.imgur.com/ENmmbv4.jpg?1)
(http://i.imgur.com/QXZbotM.jpg?2)
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I'm back! I'm almost done with PT and just began jumping again, but my ankle still feel sore. The surgery was a 100% success :D. My standing vertical has fallen to 23.5" from 10 months of inactivity/atrophy and my running vertical has fallen to 26.5". My left leg currently has a standing vertical jump of 19" and my right leg has a standing vertical jump of...9". So, basically, my right leg is doing nothing at the moment. My PT tested my single leg broad jumps for both my limbs and said that my broad jump with my left leg was the furthest distance she ever measured! Any tips for such asymmetry? Thanks!
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welcome back! glad you're on the mend.
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welcome back! glad you're on the mend.
Thanks!! I noticed that you've added in single leg standing vertical jumps in your journal. Any idea what your maximum SL VJ is? Mine was 21.5" with my left leg prior to my surgery.
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How do you do a single leg STANDING vertical jump? Stay on one leg, swing the non-jumping leg and jump?
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This look high? I think I jumped 35 inches in this pic (last year)...
(http://i.imgur.com/hllXnby.jpg?2)
definitely high.
I'm back! I'm almost done with PT and just began jumping again, but my ankle still feel sore. The surgery was a 100% success :D. My standing vertical has fallen to 23.5" from 10 months of inactivity/atrophy and my running vertical has fallen to 26.5". My left leg currently has a standing vertical jump of 19" and my right leg has a standing vertical jump of...9". So, basically, my right leg is doing nothing at the moment. My PT tested my single leg broad jumps for both my limbs and said that my broad jump with my left leg was the furthest distance she ever measured!
damn that's great news that it was so successful..
Any tips for such asymmetry? Thanks!
the asymmetry in those jump tests is not only due to strength etc, it's also neurological. meaning, you may never get your right leg anywhere near your left on a single leg SVJ, due to motor learning/skill etc.
you could perform some single joint strength measurements like knee extension, hamstring curl, calf raise, hip extension.. and then compare those. That would give you asymmetry measurements specific to strength. Could also do the same for multi joints, BSS/Lunge etc.
Unilateral strength training will definitely help with general strength imbalances.. you should definitely incorporate unilateral lifts into your regime. But for things dynamic in nature (jumping etc), you'd have to do a TON of work to even them out.. simply practicing some of those SL SVJ's and SL broad jumps with either leg will help.. so will very light RVJ's, progressing as you get stronger.
just don't think you need to even out those SL SVJ jump numbers.
pc!
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How do you do a single leg STANDING vertical jump? Stay on one leg, swing the non-jumping leg and jump?
https://www.youtube.com/watch?v=c-YAoCuqXTs
also alestor i don't know how high mine are. not very.
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How do you do a single leg STANDING vertical jump? Stay on one leg, swing the non-jumping leg and jump?
Balance on one leg, whilst knowing your reach, jump and then touch an overhead target (in my case I have an 8'6 ceiling in my room).
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@Adarq
I tested a few of my friends' SL VJs and all of them were within an inch in terms of asymmetry. Prior to my ankle injury, I was at 16" with both limbs. But, in the 6 months that I stalled prior to my surgery, I just kept doing SL VJs and improved by 5.5" in my good leg.
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How do you do a single leg STANDING vertical jump? Stay on one leg, swing the non-jumping leg and jump?
https://www.youtube.com/watch?v=c-YAoCuqXTs
also alestor i don't know how high mine are. not very.
Looks around 18" if I had to guess. But, I could be wrong. Only proper way to tell is to have an overhead target that is reachable and tell from there.
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I wonder how high you'd get from a full pistol, since you're the kind of guy that does a SVJ from a full squat ROM (yes, I know, it's different off one leg).
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that is an interesting question. might try it today.
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Has anyone else tested their SL standing vert here?
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Hey guys! I just jumped right now and could use some advice. How is my form/penultimate step and does my right leg cave in too much(that's the bad ankle)? Also, how high of a jump does this look like? I'm a long ways from my normal numbers. Thanks!
https://www.youtube.com/watch?v=TZrDpjawXrY
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Can anyone help me?
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A) Very hard to tell much from that video.
B) Make a journal already! No one would really look here for training updates or questions.
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A) Very hard to tell much from that video.
B) Make a journal already! No one would really look here for training updates or questions.
I'm actually still in PT and I have not been cleared for jumping yet lol. I'll start a log once I can actually start training again. That jump was 27.5" btw. Thanks!
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I got 33" right now!
https://www.youtube.com/watch?v=jEerOhcmI9w
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normally i don't care about vertical vs horizontal video but it would really help to see your approach in that jump. looked decently high but hard to see anything.
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I will record another video tomorrow with a broader angle. I think the reason I'm at 33" right now, even with a bum ankle, is because I'm much skinnier than I normally am. My 36-37" PRs were when I was 165 lbs at 5'6. I am now 140.
Also, right now my single leg standing vert with my right leg has improved to 13.5", while my left leg still has a 21.5" SVJ. If I make them both the same, I wonder how high I'll be flying :D .