Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: zbiz on July 09, 2011, 05:46:47 pm
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i suspect the reason i jammed my arm in clip #2 is because i'm taking off at an angle, but i have no idea. it hurt
http://www.youtube.com/watch?v=Qs9EojDbrpU
btw i was very sleep deprived and tired, i need to follow adarquis guidelines for jump day eating, like 12 bananas .. i guess the only reason i didnt is because im not eating sugar during the week except after workouts =| "slow carb diet" to cut fat
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Friggin horrible! BUT that just means there's so much room for improvement... if that was perfect jump form then you would have trouble gaining more inches ;)
1. You're going to have to run faster.
2. You're going to have to learn to come into the basket at an angle.
3. You need to jump further from the basket at take-off (I have this problem too).
4. You're barely even.... planting. I swear, on both jumps, I thought you were going to take off from one foot.
5. Practice jumping without the ball first to work on technique and learn to use your arms when you jump (the swing).
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Thanks so much dude!!!!! I'll practice these things this week!!! DO you think maybe that practicing form could yield faster improvements for me, than lifting? IF so, how often can I practice form ... every day?
>> 4. You're barely even.... planting. I swear, on both jumps, I thought you were going to take off from one foot.
haha :) how do i plant because i'm running?
>> 5. Practice jumping without the ball first to work on technique and learn to use your arms when you jump (the swing).
what are some good ways to practice the swing? idk how i should start working my arms
thanks so much!!! you have given me a lot of hope to :ibjumping: and :personal-record: :)
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Friggin horrible! BUT that just means there's so much room for improvement... if that was perfect jump form then you would have trouble gaining more inches ;)
1. You're going to have to run faster.
2. You're going to have to learn to come into the basket at an angle.
3. You need to jump further from the basket at take-off (I have this problem too).
4. You're barely even.... planting. I swear, on both jumps, I thought you were going to take off from one foot.
5. Practice jumping without the ball first to work on technique and learn to use your arms when you jump (the swing).
x2 :D
btw as for bananas, start off with like 6, no need for 12 right now..
you need to do some submax work, just trying to "act" the part of some high level jumper.. by that i mean, come in on an angle & plant deeper... you can do this submaximally, maximally it won't happen until you get in some submax work.. so just go light and work on getting some knee bend, you barely bend at all it's pretty crazy haha.. it'll probably have you jumping lower initially, but once you start improving your runup and plant depth, you'll start getting up higher.
don't worry about run up speed as much yet until you work on getting lower in that plant, it definitely won't happen until you can plant deeper at your current speed.. think about throwing yourself into the ground before you jump.
work on 1,2&3 step runups.. 1 step into a half squat style plant and jump.. etc.. eventually when those get better, should happen fairly quickly, work on 2 step, then 3 step etc.. warmup with those as small technique drills before your jump sessions, to help reinforce some of those things you need to do.. when you go 'fast' and do a big runup, its hard to change things.. with 1,2,3 step drills, you can really focus on those changes much more effectively.
peace man, look forward to seeing some big progress over next 4 weeks, much to be made
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Thanks so much dude!!!!! I'll practice these things this week!!! DO you think maybe that practicing form could yield faster improvements for me, than lifting? IF so, how often can I practice form ... every day?
it's not an either or, you got to lift to get stronger, which if you do, will help change your form over time automatically.. getting stronger allows your body to make use of form/runup speeds you wouldn't handle at weaker strength levels.
you can practice form "as often as possible", but, you just have to listen to your body and take rest days when needed.. in general, if you did lots of jump work, ie, max effort jumps and technique work, every other day would be good because it would keep you fresher than every day, that can get monotonous.
pC
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What if he uses a one-leg jump?
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Man I looked through this and decided I needed to slow down my video to really understand, here's it in super slow mo
http://www.youtube.com/watch?v=isH7AhWU5VQ
I also noticed my shoulders are hunched in jump #2, that is probably a side effect of anxiety but its probably also hurting my jump
btw as for bananas, start off with like 6, no need for 12 right now..
you need to do some submax work....come in on an angle & plant deeper... so just go light and work on getting some knee bend, you barely bend at all it's pretty crazy haha... think about throwing yourself into the ground before you jump.
work on 1,2&3 step runups.. 1 step into a half squat style plant and jump.. etc.. eventually when those get better, should happen fairly quickly, work on 2 step, then 3 step etc.. warmup with those as small technique drills before your jump sessions, to help reinforce some of those things you need to do.. when you go 'fast' and do a big runup, its hard to change things.. with 1,2,3 step drills, you can really focus on those changes much more effectively.
peace man, look forward to seeing some big progress over next 4 weeks, much to be made
thanks man :)
hahaha, so 6 bananas in the AM with my whey protein shake, on days i am jumping? or is the best practice to take them the night, before bed, when i have my casein
does submax work just mean jumping but not with full mental intensity? I googled it and found studies that differentiate between low submax, high submax, and also max. Apparently max activates hips way more than high submax but I'm not sure what the difference is between high submax and max otherwise
i'll be doing the drills and reporting back with progress
What if he uses a one-leg jump?
I jump off 2 legs. My 1 leg jump is horrible ( My standing 1 leg VJ is ... finger tips touch the backboard ) I would love to improve it.
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You don't measure 1 leg vertical from a standstill, the technique requires a run-up. I would advise to stick with two-legged VJ for now.
A progression you can use to learn the drop-step VJ:
1. stand on non-planting leg, arms out in front of you at shoulder height
2. make a BIG step with the other leg, planting far in front of you and therefore lowering your center of mass (COM); swing arms back forcefully at the same time
3. make the last step, putting your non-planting leg slightly in front of the other one; JUMP while at the same time throwing your arms in the air
Do this to practice those most important last two steps. This program has to become automatized and you can easily manipulate how far you lower the COM to get into the mechanically most advantageous jumping position. To learn jumping from a full run-up just add steps gradually, beginning with one, then two, etc.
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You don't measure 1 leg vertical from a standstill, the technique requires a run-up. I would advise to stick with two-legged VJ for now.
A progression you can use to learn the drop-step VJ:
1. stand on non-planting leg, arms out in front of you at shoulder height
2. make a BIG step with the other leg, planting far in front of you and therefore lowering your center of mass (COM); swing arms back forcefully at the same time
3. make the last step, putting your non-planting leg slightly in front of the other one; JUMP while at the same time throwing your arms in the air
Do this to practice those most important last two steps. This program has to become automatized and you can easily manipulate how far you lower the COM to get into the mechanically most advantageous jumping position. To learn jumping from a full run-up just add steps gradually, beginning with one, then two, etc.
x 1000, its amazing how many people never do this, and it helps even already good jumpers to go back and drill it from time to time.
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i love this; i feel it in my abs
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You don't measure 1 leg vertical from a standstill, the technique requires a run-up. I would advise to stick with two-legged VJ for now.
A progression you can use to learn the drop-step VJ:
1. stand on non-planting leg, arms out in front of you at shoulder height
2. make a BIG step with the other leg, planting far in front of you and therefore lowering your center of mass (COM); swing arms back forcefully at the same time
3. make the last step, putting your non-planting leg slightly in front of the other one; JUMP while at the same time throwing your arms in the air
Do this to practice those most important last two steps. This program has to become automatized and you can easily manipulate how far you lower the COM to get into the mechanically most advantageous jumping position. To learn jumping from a full run-up just add steps gradually, beginning with one, then two, etc.
Am I doing this right? I have been drilling it for 2 days now. I figure this week I will just do step #1 and step #2 for 20 minutes a day until I get it right
regular
http://www.youtube.com/watch?v=3wdSzWOweVw
slow -mo
http://www.youtube.com/watch?v=6M7H7jXyy_4
I feel I am unable to consistently place my foot forward in the same place every time. I feel off balance.
In this video I actually felt unusually GOOD balance.
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Am I doing this right? I have been drilling it for 2 days now. I figure this week I will just do step #1 and step #2 for 20 minutes a day until I get it right
I feel I am unable to consistently place my foot forward in the same place every time. I feel off balance.
In this video I actually felt unusually GOOD balance.
My explanation was probably horribly unclear, but what you did there was not what I meant at all ;D. You probably had a good leg work-out from doing that for 20 minutes a day though, haha.
The goal of that progression is to learn to jump. The idea is to learn the drop step vertical jump in pretty much one session (it usually does not take more than a few trials to get that right) and maybe to refine it in the following weeks. This is however not a strength work-out or something. In order to learn this movement program efficiently you have to do all the steps together in a fluent motion and jump at the end. The goal is to make this as automatic as possible, practice the whole movement until you don’t have to think too much about it. If you are there, perform the movement quicker and more explosively. It should not take long to accomplish that, most people can do the movement with okay speed within a couple of efforts, although it might take a while to jump maximally with it.
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here's an example somewhat:
1-step & 2-step:
http://www.youtube.com/watch?v=tVt1HrBgCEc
3-step (and another 1-step):
http://www.youtube.com/watch?v=fREo6kHpzbM
the idea is to fix your plant in the 1-step then 2-step, then 3-step, then full etc...
that's what we're getting at basically.. i define things a little different than steven-miller, so, 1-step is 1 step then the plant and so on for 2-3/etc.
pC
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This would help you. www.jumpingtechnique.com
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Very good examples from adarqui. Only thing is that he plants left-right, which is unusual for a right-hander. But it's not necessarily worse. But if you feel comfortable with right-left-plant, don't let his example you off. It works for him, do what works for you (unless you are a volleyball player, then you should finish with the opposite sides leg that you hit with).
Don't getting andyhug's post though.
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here's an example somewhat:
3-step (and another 1-step):
http://www.youtube.com/watch?v=fREo6kHpzbM
the idea is to fix your plant in the 1-step then 2-step, then 3-step, then full etc...
that's what we're getting at basically.. i define things a little different than steven-miller, so, 1-step is 1 step then the plant and so on for 2-3/etc.
pC
I've been studying this video
So I think the sequence of motion is...
1) Take a big step while at the same time swing the arms back
2) Take a smaller step and bring the arms down to your sides
3) Jump and raise the arms
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here's an example somewhat:
3-step (and another 1-step):
http://www.youtube.com/watch?v=fREo6kHpzbM
the idea is to fix your plant in the 1-step then 2-step, then 3-step, then full etc...
that's what we're getting at basically.. i define things a little different than steven-miller, so, 1-step is 1 step then the plant and so on for 2-3/etc.
pC
I've been studying this video
So I think the sequence of motion is...
1) Take a big step while at the same time swing the arms back
2) Take a smaller step and bring the arms down to your sides
3) Jump and raise the arms
Dude, why don't you just do the progression I outlined? Swing arms back with the plant step and every other timing regarding arm swing will take care of itself. When you try to control every bodypart consciously during such a movement you are going to mess up. Just learn the RHYTHM of those two steps, learn to take the arms with you and then try to do it fluenty and eventually jump maximally. By then you won't need to think of those timings, they will just happen because your body will do these things naturally.
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Dude, why don't you just do the progression I outlined? Swing arms back with the plant step and every other timing regarding arm swing will take care of itself. When you try to control every bodypart consciously during such a movement you are going to mess up. Just learn the RHYTHM of those two steps, learn to take the arms with you and then try to do it fluenty and eventually jump maximally. By then you won't need to think of those timings, they will just happen because your body will do these things naturally.
I want to ... I think I am just confused. What exactly is the plant step?
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Dude, why don't you just do the progression I outlined? Swing arms back with the plant step and every other timing regarding arm swing will take care of itself. When you try to control every bodypart consciously during such a movement you are going to mess up. Just learn the RHYTHM of those two steps, learn to take the arms with you and then try to do it fluenty and eventually jump maximally. By then you won't need to think of those timings, they will just happen because your body will do these things naturally.
I want to ... I think I am just confused. What exactly is the plant step?
That's the BIG step before the very last one.
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OK... more videos coming tonight or tomorrow lol
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http://www.youtube.com/watch?v=3YVvH2-bMfE
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Vid is private man!
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can you try viewing it on youtube, i updated the settings
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I think it looks a bit better but you still don't compress well and keep a pretty high center of gravity. But then again, at your strength levels...
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I think it looks a bit better but you still don't compress well and keep a pretty high center of gravity. But then again, at your strength levels...
word
how many inches am i from dunking
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That is looking very good, especially the first jump. Now get stronger and you should be able to dunk soon enough.
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Hammies and squats huh
:ibsquatting: den