Author Topic: Jumping and Landing  (Read 2645 times)

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Zak

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Jumping and Landing
« on: March 15, 2012, 12:47:27 pm »
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Hey Adarq and Lance,

Question about my jumping and landing technique.

I find that when I focus on just doing a standing vertical jump, I have unequal push off from my legs
leading me to not jump straight up.

what would be the best way to coordinate/teach my body to give equal force distribution from my legs?
-slow down my jump and focus on pushing off equally?
-strengthen my weaker leg (which has knee pain)

and into the landing phase, i find that I load + and shift my weight more onto my stronger leg . anything i can do to correct that as well?

Raptor

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Re: Jumping and Landing
« Reply #1 on: March 15, 2012, 02:37:46 pm »
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I'm in the same boat ^^^

LanceSTS

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Re: Jumping and Landing
« Reply #2 on: March 15, 2012, 02:46:11 pm »
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  Work on strengthening the weaker leg in isolation, along with activation exercises such as tkes and glute/calf isos. You may find that the weakness is caused by a firing issue more than an actual strength issue.  

  Doing low box drops and really focusing on landing perfectly is extremely important.  Get this down first, then move on to jumps.  The landings will help you focus on both landing safely and getting into proper position for takeoff once you perform a regular jump.

  All that being said, Im assuming youre mainly referring to your svj, as a rvj will have different force distributions between legs anyhow, and at completely different joint angles during the rom.
Relax.

Zak

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Re: Jumping and Landing
« Reply #3 on: March 15, 2012, 03:41:54 pm »
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For activation issues and doing TKES and glute/calf isos
should i being aiming to do these activation exercises throughout the day or should once a day be sufficient?
and many repetitions as well?

and same goes for low box drops...aim for high reps w/ good quality since im just ingraining landing form?
and do i need to take long rest periods in between sets? 

Thanks for the info so far!

LanceSTS

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Re: Jumping and Landing
« Reply #4 on: March 15, 2012, 05:47:04 pm »
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For activation issues and doing TKES and glute/calf isos
should i being aiming to do these activation exercises throughout the day or should once a day be sufficient?
and many repetitions as well?

Do them before you train or jump.  3 sets of 20 works well.

Quote
and same goes for low box drops...aim for high reps w/ good quality since im just ingraining landing form?
and do i need to take long rest periods in between sets? 

Thanks for the info so far!

 I would do the drops in sets of 5-10s.  Quality over quantity of course, and aim to feel the load distributed evenly each rep upon landing.  Rest just long enough to recover for the next set, these should be very low intensity drops, <24 inches.
Relax.