Author Topic: Force Vector Test/ SVJ  (Read 6765 times)

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seifullaah73

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Re: Force Vector Test/ SVJ
« Reply #15 on: April 27, 2012, 06:47:52 am »
0
so is it still on for tomorrow?
 :P
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LanceSTS

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Re: Force Vector Test/ SVJ
« Reply #16 on: April 28, 2012, 11:02:28 pm »
0
 
  Ok, the more linear the results the more effecient, so landing right where you started is obviously the goal.  Sometimes the quad/glute dominance is an issue and sometimes its not, but going straight up and down is going to give optimum results regardless. 

IF YOU LANDED IN FRONT OF THE LINE- 

Practice the top 1/3 of the jump, exaggerating triple extension, with special attention to the knee and ankle. Shoulders can also  be  an issue, so make sure to extend FULLY, and not what you THINK is fully.  Think "reach  backwards".  If youre still landing forwards, try to make yourself  jump  backwards slightly, and up.


IF YOU LANDED  bEHIND THE LINE-

Get into a semi goodmorning position (hips  back, knees only slightly  bent).  Practice from this position over and over until you feel fluent with it, and are getting some decent height.  Eventually add in a little more knee  bend, without losing the powerful hip extension youve practiced.


IF YOU LANDED ON THE LINE-

Good  job, youre doing it right.
Relax.

D4

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Re: Force Vector Test/ SVJ
« Reply #17 on: May 04, 2012, 05:05:28 pm »
0
When I said I landed 8 inches behind the line, that was only from 1 try, but regardless, lately I have been attempting to do all my lifts and etc.. more hip dominant and doing more glute activation exercises and such.  And now, I tried this test again today with more breaking at the hips and I landed on the line on one of them lol.

Edit:  I just tried 5 more, and each of them, I landed either on the line, or 1" behind or in front.  I guess I'm equally using hips and quads now?
« Last Edit: May 04, 2012, 06:57:45 pm by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

seifullaah73

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Re: Force Vector Test/ SVJ
« Reply #18 on: May 06, 2012, 03:05:28 pm »
0
I tried what you said try imagining jumping backwards and i landed on the line right dead in the centre in line with the centre of my feet only once did i land with my heel on the line when i didn't think hard of jumping back.

thanks man
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LanceSTS

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Re: Force Vector Test/ SVJ
« Reply #19 on: May 06, 2012, 06:30:15 pm »
0
When I said I landed 8 inches behind the line, that was only from 1 try, but regardless, lately I have been attempting to do all my lifts and etc.. more hip dominant and doing more glute activation exercises and such.  And now, I tried this test again today with more breaking at the hips and I landed on the line on one of them lol.

Edit:  I just tried 5 more, and each of them, I landed either on the line, or 1" behind or in front.  I guess I'm equally using hips and quads now?

Yea good work, it can mean different things but the one thing you know for sure is now youre producing more VERTICAL forces with your sv.
Relax.

LanceSTS

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Re: Force Vector Test/ SVJ
« Reply #20 on: May 06, 2012, 06:30:58 pm »
0
I tried what you said try imagining jumping backwards and i landed on the line right dead in the centre in line with the centre of my feet only once did i land with my heel on the line when i didn't think hard of jumping back.

thanks man

Nice work and you bet, glad it helped.
Relax.

D4

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Re: Force Vector Test/ SVJ
« Reply #21 on: August 17, 2012, 06:59:43 pm »
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Hey Lance, if someone's goal is strictly SLRVJ's and sprinting, wouldn't it be more beneficial for this person to try and be as hip dominant as possible and try to get way in front of the line in this force vector test?

Also with the added benefit of lowering knee problem risks?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Force Vector Test/ SVJ
« Reply #22 on: August 18, 2012, 02:42:26 am »
0
Hey Lance, if someone's goal is strictly SLRVJ's and sprinting, wouldn't it be more beneficial for this person to try and be as hip dominant as possible and try to get way in front of the line in this force vector test?

Also with the added benefit of lowering knee problem risks?

Yes you want to be hip/glute dominant for single leg, but the goal of the test is to teach you how to do the sv without wasted movement, regardless of dominance.  No matter where you land, the most efficient vertical goes straight up.
Relax.

Raptor

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Re: Force Vector Test/ SVJ
« Reply #23 on: August 18, 2012, 07:45:14 am »
-1
Hey Lance, if someone's goal is strictly SLRVJ's and sprinting, wouldn't it be more beneficial for this person to try and be as hip dominant as possible and try to get way in front of the line in this force vector test?

Also with the added benefit of lowering knee problem risks?

Yes you want to be hip/glute dominant for single leg, but the goal of the test is to teach you how to do the sv without wasted movement, regardless of dominance.  No matter where you land, the most efficient vertical goes straight up.

Like the vertical bar path in a hump powerclean, right?

LanceSTS

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Re: Force Vector Test/ SVJ
« Reply #24 on: August 18, 2012, 11:19:29 am »
+1
Hey Lance, if someone's goal is strictly SLRVJ's and sprinting, wouldn't it be more beneficial for this person to try and be as hip dominant as possible and try to get way in front of the line in this force vector test?

Also with the added benefit of lowering knee problem risks?

Yes you want to be hip/glute dominant for single leg, but the goal of the test is to teach you how to do the sv without wasted movement, regardless of dominance.  No matter where you land, the most efficient vertical goes straight up.

Like the vertical bar path in a hump powerclean, right?

 Exactly like that.  Everything moves in a vertical path, curls, kettlebell swings, stiff leg power cleans, etc.
Relax.