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Blog Section => LanceSTS's Performance Blog => Topic started by: LanceSTS on April 23, 2012, 02:12:19 am
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Anyone who wants to participate, a quick and easy assessment test of glute/ quad dominance/movement efficiency.
step 1. put a piece of tape down, around 12 inches in length
step 2. place your feet on the line, aligning the very middle of the foot with the middle of the tape
step 3. close your eyes, and perform a max effort svJ
step 4. do not move your feet from where you landed, take note of where in relation to the tape you were. In front of, Behind, or right on, middle of foot right on center of tape.
step 5. post your results in this thread
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I'm Interested, it might help as a sprinter.
So Prof Lance ;D A Question
Is the Tape placed sideways and i should be facing perpendicular to the tape or in the same direction as the tape.
e.g. Tape> ------------------
Face Up /\ on tape
or face > on tape
thanks
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Perpendicular to the tape.
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ZOMG FUN GAME. CANNOT WAIT. PREDICT QUAD DOMINANCE/POOR GLUTE ACTIVATION. PREPARE YOURSELVES FOR EPIC UPDATE TOMORROW.
8) :o :huh: :strong: :ibjumping: :wowthatwasnutswtf:
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ZOMG FUN GAME. CANNOT WAIT. PREDICT QUAD DOMINANCE/POOR GLUTE ACTIVATION. PREPARE YOURSELVES FOR EPIC UPDATE TOMORROW.
8) :o :huh: :strong: :ibjumping: :wowthatwasnutswtf:
lol, its not only a quad/glute dominance deal, Ill explain more when you all post what happened but its also simply correcting inefficient movement to create more efficient vertical forces, which will help your jumps out either way.
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I landed ~8 inches behind the starting position. Kinda hoping this is a bad thing, so that it means I have something else that I can work on to improve my vert lol
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Is this supposed to be just a jump or a jump to a target (say to the rim)? Because if that's the case... you know... problems appear (where you put the tape vs. where the rim is etc). I think actually jumping towards a goal (rim) changes the mechanics a bit though (on the bright side of things).
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Eyes closed mean you don't see the target :P
I did it four times. First time i landed almost where i jumped from. Second time a little bit in the front 2 inches or so . Third and fourth, almost in the same place i jumped from maybe 1 inch forward.
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Right^^^, missed the "eyes closed" part for some reason, wtf
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I closed my eyes jumped and my head hit the ring. Landed 10metres from where i was. But nah i actually lande an inch or two in front, didnt take note of sideways movement though. I'd say i jump more upright with eyes closed compared to eyes open. I tend to land 4-5inches in front.
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Landed about four or five inches in front.
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Without shoes and jumping keeping hands at the side i landed mostly about 3 inches infront and one time i landed on the spot.
then i did it with intention of reaching high when jumping so jumping with one arm stretched up high i landed about 4-6 inches in front.
So what does the results mean.
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Ok good stuff guys, Ill talk more on what to do and what the results mean tomorrow. very briefly, here is what each result CAN, AND IN MANY CASES DOES MEAN, NOTE IT DOESNT ALWAYS LINE UP, THE ARE OUTLIERS OF COURSE.
if you landed behind the line, quad dominance with incomplete hip extension.
if you landed in front of the line, hip over dominance with incomplete knee extension/ not using the quads enough
if you landed right on the line, good alignment and little to no wasted forward/backward force.
usually the better leapers land right on the line, they are producing more purely vertical forces with less wasted movement.
Ill post some of the cues to help fix things if youre landing front/back tomorrow.
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i landed with my heels on the line. consistent across several attempts. couple of times my left foot was an inch or two in front of my right.
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In most SVJs i landed about 8'' ahead. Minimum was 5'' , maximum 12''.
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so is it still on for tomorrow?
:P
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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.
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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?
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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
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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.
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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.
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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?
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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?
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.
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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?
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?
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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?
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.