Author Topic: Force Vector Test/ SVJ  (Read 8048 times)

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LanceSTS

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Force Vector Test/ SVJ
« on: April 23, 2012, 02:12:19 am »
0
 
  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



 
Relax.

seifullaah73

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Re: Force Vector Test/ SVJ
« Reply #1 on: April 23, 2012, 07:34:39 am »
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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
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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 #2 on: April 23, 2012, 08:34:11 am »
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 Perpendicular to the tape.
Relax.

LBSS

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Re: Force Vector Test/ SVJ
« Reply #3 on: April 23, 2012, 08:39:10 am »
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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:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: Force Vector Test/ SVJ
« Reply #4 on: April 23, 2012, 01:55:37 pm »
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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.
Relax.

D4

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Re: Force Vector Test/ SVJ
« Reply #5 on: April 23, 2012, 02:51:15 pm »
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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
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: Force Vector Test/ SVJ
« Reply #6 on: April 23, 2012, 04:58:57 pm »
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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).

Nightfly

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Re: Force Vector Test/ SVJ
« Reply #7 on: April 23, 2012, 06:36:17 pm »
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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.

Raptor

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Re: Force Vector Test/ SVJ
« Reply #8 on: April 23, 2012, 07:06:51 pm »
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Right^^^, missed the "eyes closed" part for some reason, wtf

PointerRyan

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Re: Force Vector Test/ SVJ
« Reply #9 on: April 23, 2012, 08:15:05 pm »
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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.

creativelyric

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Re: Force Vector Test/ SVJ
« Reply #10 on: April 24, 2012, 04:51:00 am »
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Landed about four or five inches in front.

seifullaah73

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Re: Force Vector Test/ SVJ
« Reply #11 on: April 24, 2012, 02:58:25 pm »
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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.
« Last Edit: April 24, 2012, 03:01:41 pm by seifullaah73 »
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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 #12 on: April 25, 2012, 12:29:20 am »
+1

  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.
Relax.

LBSS

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Re: Force Vector Test/ SVJ
« Reply #13 on: April 25, 2012, 10:30:34 am »
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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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

vag

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Re: Force Vector Test/ SVJ
« Reply #14 on: April 25, 2012, 02:48:12 pm »
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In most SVJs i landed about 8'' ahead. Minimum was 5'' , maximum 12''.
woot