4516
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 17, 2012, 04:57:38 pm »
Externally rotate feet more, widen the stance a bit more.
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4517
Pics, Videos, & Links / Re: The old farts dunking thread
« on: April 17, 2012, 10:09:18 am »4518
Strength, Power, Reactivity, & Speed Discussion / Re: VMO firing patterns (video)
« on: April 17, 2012, 04:39:16 am »
What happens if you try to hyperextend your knee. Like really really extend it and push the knee "back"? I have found out that when I do it the VMO fires much more intense (you have to be with your feet on the ground to feel it)
4519
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 16, 2012, 09:16:03 am »
Do you do the calf raises on a free bar or on a smith machine?
If you do them with a barbell, how hard it is to maintain balance? I find it pretty hard... I have the tendency to "drop" forward when I do calf raises.
If you do them with a barbell, how hard it is to maintain balance? I find it pretty hard... I have the tendency to "drop" forward when I do calf raises.
4520
Injury, Prehab, & Rehab talk for the brittlebros / Re: posterior shin splints just does not go away
« on: April 16, 2012, 04:40:50 am »
Not getting ilastic bonz eh?
4522
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 15, 2012, 10:32:18 am »
So it's a Peterson step-up, just that it is glute-oriented vs quad-oriented as in a Peterson step-up.
I tried a few, but the tendency is to bend the knee, otherwise I'll fall back. I guess here the abs are important to maintain the correct position (hips back vs. knee forward)
I tried a few, but the tendency is to bend the knee, otherwise I'll fall back. I guess here the abs are important to maintain the correct position (hips back vs. knee forward)
4523
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 15, 2012, 08:41:00 am »* Hip dips. This is one of my favorite exercises, not only for athletes. You stand on a 12-24 inch box, one leg off to the side, one leg on the box. Set it up so you have some type of handles to hang on to, dip handles work well as does the front of a squat rack. Dorsi flex the foot of the non working leg, and lower under control until the heel of the non working leg lightly touches the ground, then stand back up.
The key is to really focus on the GLUTE during the eccentric, sitting back, as well as maintaining a very tight core as to really fire them as much as possible. The concentric done correctly should feel like a hip extension rather than a knee extension. Try and use as little help from the arms as possible, they are for balance only. Once youve mastered bodyweight, you can easily load them in the same manner you would a 1 leg calf raise.
You mean a short range pistol squat?
4524
Progress Journals & Experimental Routines / Re: back from graveyard... motivated!
« on: April 15, 2012, 08:01:54 am »
Rotate your feet externally.
4525
Article & Video Discussion / Re: The effect of basketball season on vertical/power
« on: April 14, 2012, 10:59:05 am »4526
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 14, 2012, 05:20:33 am »
Great stuff^^^
Now the question is - how can you get to be like these people? Taking these points each at a time, what would you do to improve onto them?
Now the question is - how can you get to be like these people? Taking these points each at a time, what would you do to improve onto them?
4527
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 13, 2012, 06:24:46 pm »
Compare this <a href="http://www.youtube.com/watch?v=eUVDD4LmFOM" target="_blank">http://www.youtube.com/watch?v=eUVDD4LmFOM</a> with your form.
Check out the dorsiflexion ^^^ he obtains vs your lack of dorsiflexion. If you manage to do this ^^ and land flat footed vs reaching out with your foot you're going to bound much better.
Also check the arm swing. He does double arm swings but I do it single arm... you need to go with whatever works for you.
Check out the dorsiflexion ^^^ he obtains vs your lack of dorsiflexion. If you manage to do this ^^ and land flat footed vs reaching out with your foot you're going to bound much better.
Also check the arm swing. He does double arm swings but I do it single arm... you need to go with whatever works for you.
4528
Article & Video Discussion / Re: The effect of basketball season on vertical/power
« on: April 13, 2012, 03:03:11 pm »
Good article, as usual. Is this based on my Dan Pfaff video upload?
4529
Strength, Power, Reactivity, & Speed Discussion / Re: Average workout duration
« on: April 13, 2012, 01:07:18 pm »
Cool.
And remember - keep it simple and progress on that simple workout. Get the most bang for the buck exercises and keep on improving them. End of story.
And remember - keep it simple and progress on that simple workout. Get the most bang for the buck exercises and keep on improving them. End of story.
4530
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 13, 2012, 11:55:37 am »
You remind me a lot of myself when I first started doing bounds... I still do them like you do them here when I go LRLRLR but when I do them on the same leg, I can dorsiflex well. You don't dorsiflex at all in either version... that's the thing.
Ask Lance about them... post these videos there, see what he thinks. He knows more about bounding than I am.
Ask Lance about them... post these videos there, see what he thinks. He knows more about bounding than I am.