Blog Section > LanceSTS's Performance Blog
Force Vector Test/ SVJ
seifullaah73:
so is it still on for tomorrow?
:P
LanceSTS:
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.
D4:
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?
seifullaah73:
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
LanceSTS:
--- Quote from: D4 on May 04, 2012, 05:05:28 pm ---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?
--- End quote ---
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.
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