Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: D4 on May 04, 2011, 06:34:26 pm
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Simple question, is it true 2 legged jumps are quad dominant while 1 legged jumps are glute/ham dominant? Or does it depend on lots of variables
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Simple question, is it true 2 legged jumps are quad dominant while 1 legged jumps are glute/ham dominant? Or does it depend on lots of variables
Variables.
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What are the variables?
I have gotten my best jumps off one leg and I am not a reactive jumper, I am a strength jumper.
Conventional wisdom says that if you are a strength jumper than you do better off 2 feet. Or, if you are good at jumping off one foot then you must be long-limbed. I am only 5 ft. 9 in. so I am not long limbed at all. On the other hand, I seem to be able to translate the speed of my run-up off one leg better then when I do a run-up and jump off both feet. 2-legged running jump feels so unnatural to me.
I am just interested to hear from anyone in a similiar position. It's not like my glutes and hammies are stronger than my quads. I sqaut slightly more then I deadlift, so chances are I am quad dominant.
Is it possible to be quad dominant and be better at one legged jumps?
Thanks
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The strength/reactive jumper classification is kinda flawed in an absolute sense. Its more about where your strength is at and how you're built. You probably have strong ankle stiffness and your built in a way and favor a posture that doesnt' overstress your ankles when you jump off one leg. The squat will also often improve your 1 leg jump linearly so what you experience there isn't uncommon. Extreme quad dominance does favor bilateral jumping though.
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i believe any form of VERTICAL jumping is quad dominant, double or single..
take a look at some elite high jumpers, these jumps are an insane amount of quad.. look at how they plant stiff and their leg bends like a "bow" as they impact, this results in some serious quad contribution as they center their mass over their ankle and then take off.. quad/glute/calve is insane in any vertical jump, as you transition into horizontal displacement, quads become less important according to the ankle, and glute/ham contribution increases.
http://www.adarq.org/forum/crazy-weird-analysis-stuff-)/galleries-high-jumpers/
try some stiff leg ankle hops/stiff pogos and you'll get an idea of what i mean.. here's a high jumper performing some stiff leg pogos, look at his stiff landing and then his forward knee shift:
http://www.adarq.org/forum/crazy-weird-analysis-stuff-)/galleries-hopping-exercises/
pc
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Not trying to argue with the idea that quad strength/power is very important in any VJ, but by which analysis do we come to the conclusion which muscle is, relatively speaking, the biggest contributor to vertical displacement? Judging from the thread adarq posted I see videos in which there is knee as well as hip flexion and extension to varying degrees. But that does not include any information on where the power is primarily coming from.
I think it would be wise to see it this way: Glutes and quads are both important for the VJ because they are the biggest and strongest muscles that are actively involved in it. Thus we should train both. I don't think it is actually of any importance, for a trainee, to know whether one or the other contributes more to the VJ.
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Let me put up a silly question:
If you were to jump using your arms, what would be more important: forearm strength, triceps strength or deltoid strength?
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Irrelevant question, again. And I would not know how to determine that anyway.
Edit: Well, actually I could think of a statistical method. But I think the question is still irrelevant.
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I think the quads are better for standing VJ, while the glutes are better in running jumps. The reason I see for that is leverage. You can use the glutes better when you throw your legs (feet) in front of you and hip extend using the leg length leverage than in a no-step VJ, where the quads can be used much better.