Adarq.org

Vids, there was a prob with it cutting off the end, reuploaded..

<a href="http://www.youtube.com/watch?v=AkxVn_DsElY" target="_blank">http://www.youtube.com/watch?v=AkxVn_DsElY</a>

Do you think you have psoas weakness or poor hamstring flexibility? On my broad jumps my feet land way in front of my body, I almost fall backwards sometimes. I think it's because I did long jump in high school.

Lately im sure the way to achieve the specific kind of movement efficiency I need is just pouring hours and hours into moving on the court. In the past that was always something i avoided; utter boredom lol. but things are changed. Now i'm seriously focusing on becoming a better player which is a different thing than lifting weights to jump an inch or two higher without also getting quicker meant no improvement in real athletic terms and thus no carry over to basketball. Squats arent gonna make me faster .. they just make me jump higher cause i can produce more force but that's useless without a commensurate increase in speed. I wont get game time dunks, blocks or rebounds out of those vertical gains unless i get much much much faster. Movement efficiency at basketball movements will help me more than anything else. Not broad jumps, not medball throws, not squats, powercleans, ultimately these wont help.  Nothing but doing the same on-court moves over and over and over and over and over will. Sounds boring but the results will be worth it if i persevere. I think i can commit to that. I have the motivation (winning next year), what I need now to find a way to make it sustainable and progressive over time. That's challenging though, in a different way to lifting weights .. it's "easy" but less "arousing" .. "simple" but "draining".  And there is no "payoff" that's gratifying like landing a great dunk but latent in something that will happen on the sports field months later.  Training if formalise it into a series of drills or workouts and just repeat them over time it will take the guess/work out of it and it becomes habit and routine? I guess that's the key.

This. Isn't movement efficiency just a fancy way of saying coordination? What better way to get basketball related movement efficiency than by playing basketball.

^^^ movement efficiency is not simply coordination and can't be trained simply by playing basketball.  If he is weak or tight and lacks ability but plays lots of basketball he will get more efficient at moving incorrectly.  Sure he will be "faster" on defense but he still won't be fast.  Training movement efficiency means breaking movements down outside of the confines of the game so he can get stronger and more mobile and actually move correctly....

This change of heart away from squatting and lifting is great but like always the pendulum is now swinging too far to the other direction.   Playing ball will not turn entropy into a good athlete.  While squats lie far away on the specificity curve and bounds like closer but not as specific as basketball drills they all have their use.

Biggest thing you need to do is drop the word ME.  I never ME bound.  I bound 10 meters in 3 jumps.  I never ME jump.   I jump 45 inches.   I never ME sprint.   Start having fun with movement efficiency.  Bounds, sideways hops, defensive side shuffle for time in a distance, jump across the key, get more efficient by working at a lower intensity level w higher volume.

Yeah he doesn't pull his leg to the chest at all after he jumps... if he would do that and then reach forward he would gain so much more.

HOw about this .. i do a drill where i focus on high knees (height or whetever). A drill on speed.  And then maybe a drill for max distance. And that way i have both bases covered, can work on different facets instead of trying to do too much at once and getting nothing accomplished at once

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It's interesting adding in exercises the horizontal plane (with bounds). i never did that before ... just dunking and even those i never did them with a runup just a couple of steps at most. so yeah this is a new direction for me in training ... im a novice / newbie in the H plane.

acole did mention think high knees and the next time i did them i did try that. However, i remember the feeling of unstability in the subsequent landings .. like i wasn't able to land as safely or as well. So i thought maybe my body is automatically doing the exercise in a way that suits my build and there isn't much point in trying to do it in a different way

btw i do think i made a huge mistake in specialising in 1d.. just up and down, whether squatting of dunking or virtually 99% of all my jumps. An RVJ for me was just a way to get more out of my hips swinging thru, not using (running) speed into the jump per se. So yeah the reason im a one dimensional athlete is because that's how ive trained forever except for the odd sprint.

Speaking of sprints, yesterday i did full court fast break layup drills and it felt different from the last time i did it. Like it was submaxy even tho i was going fast i was more in control? That was new.

I mean even depth jumps are just in the V plane which ive done consistently. Now thinking imagine if i had made the switch to a variant also involving the H plane. Damn that would have been more beneficial for my weaknesses?! All good, i'll implement some of these things now..

lol... what I say, and what you take out from it...

"Low level" plyos would be great for you - you can do a high volume of them (which is what you need, in your case) at a submax intensity.

haha. sorry. so like tuck jumps? they  cool. what else? lets make a list