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i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.

Yea, I've now learned that it's not necessary to take a long a step as you can. I jump higher with a shorter pentultimate, but I feel it more in my quads. I guess that's okay as long as I keep working hard on my hamstrings and glutes. So my lower body workout now is deadlift 3x5, romanian deadlift 3x8-12, and then leg curls 3x8-12. Plenty of hamstring work to compensate for my overdeveloped quads.

Do you guys think conventional or sumo deadlifts are better for glutes and hamstrings? I've never done sumo, so I can't comment on it. Conventional though, I know that you can be more quad dominant by having your knees more forward at the start of the lift, I think the term is "squatting the weight up".

So starting from scratch today, reconstructing my jump. Just one step approaches, trying to make my step as long as possible and use more of my hips. Just doing miniball dunks and 2 hand rim grabs on 10. Hope to sort out my approach before getting back to dunking on 9'6 with an actual ball.

Quote from: jumperer on April 18, 2016, 09:03:16 pm

Have still been jumping, doing deadlifts here and there. Still planting LR, tried RL today, bothered my left knee a bit, so am gonna stop. I feel like I need to work on 1 or 2 step jumps to properly work on having a long penultimate step. On a full approach, I'm trying to have a long penultimate step, but I'm doing this weird thing where I make my 2nd last step long, bu then my penultimate step is short. Maybe I'm still quad dominant?

dno if one can say just because of the length of those last two steps whether it's quad dominance or not. at least I don't know, that's for sure.

it's something you can play with during warmup jumps etc... but when you go max effort, that stuff is pretty hard to change. I never really tried to change it when I was actually going max, only thing I thought of was getting more aggressive (in general and in my runup), and jumping harder + aggressive arm swing.

in general, with pretty much everything, the less you have in your mind when performing something @ max effort, the better. you basically want to just go all out and lose yourself. This is what happens when we have those occasional amazing jumps in a pickup game for example, where we just aren't thinking at all, yet get up so good, unexpectedly. The more thinking you do during a movement while going max effort, the worse the outcome, usually.. (in my opinion).

pc!

I see. I was thinking my jump was quad dominant though cause my penultimate step is always so short, yea i jump so high. It also aggravated my left knee a bit too. Yea, my best jumps have definitely come during pick up games, probably cause of the adrenaline, and yes, no one thinks about how the way they're jumping during a pickup game lol

3 new things i'm working towards:

1. increase my 3 point shooting range, make shooting 3 pointers effortless.
2. be more explosive when driving to the rim.
3. increase my broad jump.

Anyone have any insight on improving any of these 3? for my 3 point shooting, so far i've been working on putting my full body into it and coming up on my toes to generate more power. also just putting lots and lots of shots pretty much is helping too.

Missed this!

High vs low....depends on application and player. I cant jump in anything but a basketball shoe and while i dont have ankle issues, I dont "trust" low tops very much. Played in Kobes, KDs, 2015 Hyper Revs, etc...I can and have had no issue but subconsciously I have some issue with it.

As for the rehab stuff... soreness is ok sometimes. Its the muscles getting used to being used again. Pain is usually not ok. Have you tried just doing nothing for a few weeks then doing a few weeks of strict rehab lifting (low weight, medium/high reps to promote healing)?

I had a month break, then I took it easy for a while. After a bit, I went on vacation for a few weeks but after I went into playing pickup right away. Actually, theres very minimal pain, guess its mostly soreness. Will still get it checked out though.

Also for high vs low, my opinion on it is that it shouldn't affect one foot jumpers because they seem to get minimal dorsiflexion when they jump off one foot. I can see it affecting quad dominant two foot jumpers though. The more quad dominant, it seems that the more dorsiflexion you get.

Whats your rehab been like since November? How much have you lifted and jumped on it? Is it pain or soreness?

Just been playing pickup mostly and going off my LR plant. Deadlifts most I've done is 225x5. I think the deadlifts irritate it, even if its just a bit. Going off one foot definitely makes it the worst though. Been getting very very minor soreness throughout, but get start to get minor pain going off one.