Author Topic: How do you perform a max effort jump session?  (Read 987 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29615
  • who run it.
  • Respect: +7018
    • View Profile
    • Email
How do you perform a max effort jump session?
« on: December 11, 2015, 03:57:44 pm »
0
vag basically brought this up in his journal:

http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg112948/#msg112948

The purpose of this thread is to just log how everyone performs their max effort jump (or dunk) sessions.

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: How do you perform a max effort jump session?
« Reply #1 on: December 11, 2015, 04:03:04 pm »
+1
Nothing seems to warm me up better than a single game of full court basketball. Has worked for me better than dynamic stretches, jump roping, slalom hops, static stretching hips, and foam rolling.

That being said, I'll do sets of 3-5 max effort jumps with a minute rest in between each rep. In between each set I'll take 5min rests.
I'm LAKERS from The Vertical Summit

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29615
  • who run it.
  • Respect: +7018
    • View Profile
    • Email
Re: How do you perform a max effort jump session?
« Reply #2 on: December 11, 2015, 04:06:52 pm »
+1
When I was dunking..

I'd perform a good ~10-15 minute warmup:
- some high knees, butt kicks, skips, short sprints, ankle hops
- dribbling around for a bit
- layups, alternating left and right

Then I would start jumping, but everything very relaxed (~30s between jumps):
- a few 1 step jumps
- a few 2 step jumps
- a few 3 step jumps
- a few 4 step jumps

Then I would perform a few moderate-to-high effort jumps:
- from 2-4 steps, putting a bit more into it

Then I would throw some lobs, again progressing from 2-4 steps (relaxed):
- a few lobs from 2 steps
- a few lobs from 3 steps
- a few lobs from 4 steps

By now it's time to start going all out.. At this point, I'd perform a lob + dunk attempt at "max effort" every 1-2 minutes
- so 10-20 x max effort dunk (psyching up) attempt with 1-2 minutes rest between jumps
- rest would be me dribbling relaxed, possibly thinking about what I was going to do, getting ready for the next jumps

so the actual session consisted usually of 10-20 max effort jumps. My best jump would come around jumps 7 through 15.. If I felt my legs 'give out', i'd give it 1 or 2 more jumps before ending the session. I've pushed it past this feeling several times but very rarely would it get better.

If I remember anything else, i'll edit.

pc!

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: How do you perform a max effort jump session?
« Reply #3 on: December 11, 2015, 06:14:40 pm »
+1
1. shoot around, mixing in layups
2. gradually increase intensity of layups, sets of 4-8 continuous, alternating legs, rest = three made FTs
3. joint circles, stretch hip flexors
4. SVJ x 1-2
5. work out T0ddday-method-style
6. ME DLRVJ x 8-12, ~60s between reps
7. fin.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag