Author Topic: Commonalities of High Level jumping athletes (single leg)  (Read 9608 times)

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LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #15 on: April 16, 2012, 02:57:38 am »
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interesting stuff lance

what do you think the importance of the  strong psoas/lower abdominals is?

is this the l-sit video you were referring to? I couldn't find any single legged

http://www.youtube.com/watch?v=AqwiuZIvFNw&feature=plcp&context=C490ecafVDvjVQa1PpcFOlGAHDP3OnSLOxcrEQ6poWrhpvwNKQ7yk%3D

looking forward to hearing your version for 2 legged jumpers

The psoas and low abs are doing a couple of things, they "grab" the femur so the glute can do its work, and they also assist the swing leg, contributing to more force production on takeoff.

this is the iso hold, note that Im not nearly as good at it as the really good single leg jumpers, they would tend to get a lot higher with the knee, and higher on the toe as well.


<a href="http://www.youtube.com/watch?v=eAaBXq90AAM" target="_blank">http://www.youtube.com/watch?v=eAaBXq90AAM</a>
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creativelyric

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #16 on: April 16, 2012, 10:35:15 pm »
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Great posts, just as I've been looking to increase single leg jumping, too. Lol.

Edit: I was interested to see the single leg box squat results. I don't really get any quad involvement from them (probably why my two leg vert went down to 34") and feel it all in the glutes and hams.

Think I'll need to work on calf strength (haven't been getting them in) and more hamstring work.
« Last Edit: April 16, 2012, 10:42:30 pm by creativelyric »

LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #17 on: April 20, 2012, 03:16:55 am »
+1
<a href="http://www.youtube.com/watch?v=M3EITz60OSc" target="_blank">http://www.youtube.com/watch?v=M3EITz60OSc</a>

5:13 into the video, the example of the reverse hyper showing the hamstring weakness is clear.
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Raptor

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #18 on: April 20, 2012, 06:43:23 am »
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I guess he's bending the knees to shorten the hamstring at the knee joint and thus taking tension off them... does that mean he does them glute dominant?

creativelyric

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #19 on: April 21, 2012, 02:00:00 am »
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Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

Raptor

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #20 on: April 21, 2012, 05:37:17 am »
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Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

You need to establish what depth we are talking about first...

LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #21 on: April 21, 2012, 10:22:18 am »
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Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2
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LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #22 on: April 21, 2012, 10:26:06 am »
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I guess he's bending the knees to shorten the hamstring at the knee joint and thus taking tension off them... does that mean he does them glute dominant?

More of "hamstringLESS", keeping the knees in the same position would be glute "dominant" as well, he is buckling at the knee.  What do you think would happen if he was running at a fairly high speed, and planted on one leg to take off? Its hard for the glute to transfer force when the hamstrings cant do their part. 
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Raptor

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #23 on: April 21, 2012, 01:19:05 pm »
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Yeah but I don't get what's going on... the hamstrings are too weak to assist in the hip extension so he automatically bends at the knee to... what? I mean why would you (you = the body) take away some additional force that the hamstrings, even weak, would still produce to help the glutes?

Daballa100

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #24 on: April 21, 2012, 03:47:08 pm »
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Yeah but I don't get what's going on... the hamstrings are too weak to assist in the hip extension so he automatically bends at the knee to... what? I mean why would you (you = the body) take away some additional force that the hamstrings, even weak, would still produce to help the glutes?

Maybe shorten the lever arm?

LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #25 on: April 21, 2012, 04:38:10 pm »
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right, its creating a shorter lever, so the hamstrings are less involved, and can afford to  be weaker while still extending the hip.  The problem with that is akin to pole vaulting with a shorter pole, when youre on the run way.
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creativelyric

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #26 on: April 21, 2012, 10:56:51 pm »
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Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

Raptor

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #27 on: April 22, 2012, 07:49:18 am »
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At what depth?

LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #28 on: April 22, 2012, 02:19:42 pm »
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At what depth?

 around an inch over parallel. The key is the foot placement, the further out in front, the better.
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LanceSTS

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Re: Commonalities of High Level jumping athletes (single leg)
« Reply #29 on: April 22, 2012, 02:27:08 pm »
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Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.

 170 lb male at 365 x 3 

 160 lb female at 315 x 2

Holy shit.

One of my profs had an olympic triple Jumper  that took 315 in the squat rack, unracked it  as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip.  The balance required to do that alone would be insane.  He repped it a few times and racked it, never stumbled or strained once.
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