Aye aye, we currently hold an amazing streak of 0:5. 
[quote]matko5 wrote:
Vert currently, lousy running jump tehnique as you can see
did that sail out of bounds? Looks like you hit it behind youā¦or it was a roll shot.
[quote]DarrylLicke wrote:
matko5 wrote:
Vert currently, lousy running jump tehnique as you can see
did that sail out of bounds? Looks like you hit it behind youā¦or it was a roll shot.[/quote]
It was a bad set, at the 2-3 meter, I was already beneath itā¦ defense picked it up easilyā¦
[quote]matko5 wrote:
DarrylLicke wrote:
matko5 wrote:
Vert currently, lousy running jump tehnique as you can see
did that sail out of bounds? Looks like you hit it behind youā¦or it was a roll shot.
It was a bad set, at the 2-3 meter, I was already beneath itā¦ defense picked it up easilyā¦[/quote]
i hate thoseā¦Iām already off the net and you set it to me instead of where I could make an approach.
[quote]TurboLykes wrote:
[quote]chau1987 wrote:
Hey everyone, I was wondering what you guys thought about unilateral exercises vs. bilateral exercises for improving your vertical jump (one legged squats vs barbell squat). Because if you think about it, even if you jump off 2 legs, for a running approach, you usually plant one leg before the other and then you jump. After doing a lot of one legged squats, I find it easier to grip to floor now. Feels like I can get off the floor quicker than I used to. So did you guys have any experience with unilateral training and what kind of improvements did you get from it?[/quote]
Interesting that you mention this. Last night a friend of mine, who is a trainer for the UT basketball team, told me that doing single-legged squats and practicing running and jumping with both legs (single leg alternation) would greatly help your two-legged jump. He estimated gaining 1" from your running jump would equal around 3" added on to your two-legged jump.
Anyone want to give this a try and let us know what the results are? Iāll probably try practicing my running and jumping off one leg after my plyo stint is done.[/quote]
For the last month and a half Ive been doin the WS4SB 3 routine and dropped regular squats completely. Ive been doing bulgarian split squats twice a week as well as plyos.
Well, my vert has stayed pretty much the same but I gained 30lbs so I dont know for sure. Ive also been doing ALOT of back and glute accessory work so I imagine my squat has went upā¦my bulgarians have definitely went waay up. Ill keep this thread updated
[quote]RiPPing Time wrote:
For the last month and a half Ive been doin the WS4SB 3 routine and dropped regular squats completely. Ive been doing bulgarian split squats twice a week as well as plyos.
Well, my vert has stayed pretty much the same but I gained 30lbs so I dont know for sure. Ive also been doing ALOT of back and glute accessory work so I imagine my squat has went upā¦my bulgarians have definitely went waay up. Ill keep this thread updated[/quote]
You gained 30 lbs in 45 days? How the hell?
[quote]TurboLykes wrote:
You gained 30 lbs in 45 days? How the hell?[/quote]
Im around 195 right now from 165 in October just alot of calories/protein(I have 2 900 calories shakes per day + pwo shake + 6 meals) and muscle memory helps alot too as well as consistency and intensity in the gymā¦but mostly consistencyā¦lol
My plan is to bulk up to 220ish and then lean out by summer but Im gonna be away(due to work) for another 3 weeks this winter so we will see what happens
This is going to end bad.
Sup guys? I have about a month left in my current plyo routine until Iām done. Playing ball today I got a few videos of me trying to do some 360s with a standing vertical jump also. After this plyometric stint, Iām going to work on single-legged reactive strength, as I can only transfer about 1/2 my max sprint speed into a decent jump (even double legged). My standing vertical jump, considering no rest and in the middle of an intense plyometric routine, is at minimum 37". My goal for the summer is to get to up to 40".
Here are the videos:
[quote]TurboLykes wrote:
Sup guys? I have about a month left in my current plyo routine until Iām done. Playing ball today I got a few videos of me trying to do some 360s with a standing vertical jump also.
After this plyometric stint, Iām going to work on single-legged reactive strength, as I can only transfer about 1/2 my max sprint speed into a decent jump (even double legged). My standing vertical jump, considering no rest and in the middle of an intense plyometric routine, is at minimum 37". My goal for the summer is to get to up to 40".
Here are the videos:
Two things: 1- Those were 180ās not 360ās. You did your first half circle on the ground and jumped facing the camera. 2- youāre landing too hard. I can hear your heals smack the ground on both attempts. Youāve gotta be violent but subtle, if that makes any sense. Think cat, not gorilla. Also, you look closer to low 30ās there, not 37".
I havenāt had time to practice dunking in the past few weeks due to finals, traveling, all that shit. I havenāt made any progress since then on running and jumping. Itās so frustrating to have a lot of power and being unable to put it to āpracticalā use. It may not ālookā close to 37", but the math doesnāt lie.
If I stay around town through Monday Iāll probably have access to a Vertec machine to do another measurement. But if I can get my head half-way through the net from a standstill, thatās got to be at least 3 feet.
[quote]TurboLykes wrote:
I havenāt had time to practice dunking in the past few weeks due to finals, traveling, all that shit. I havenāt made any progress since then on running and jumping. Itās so frustrating to have a lot of power and being unable to put it to āpracticalā use. It may not ālookā close to 37", but the math doesnāt lie.
If I stay around town through Monday Iāll probably have access to a Vertec machine to do another measurement. But if I can get my head half-way through the net from a standstill, thatās got to be at least 3 feet.[/quote]
Iād guess 33" to 34". Still a damn good standing vert.
WhiteFlash, when you talk of the āsofterā feet, do you mean Iām not taking off enough on my toes before the jump, after I land from the jump, or both? Iāve come a long way in these past few months in terms of reactive strength. I always used to jump with my heel on the ground, which as we know takes away a lot of transfer of power.
[quote]TurboLykes wrote:
WhiteFlash, when you talk of the āsofterā feet, do you mean Iām not taking off enough on my toes before the jump, after I land from the jump, or both? Iāve come a long way in these past few months in terms of reactive strength. I always used to jump with my heel on the ground, which as we know takes away a lot of transfer of power.[/quote]
I was looking more at the start of the jump. In the vids when you planted you could hear the smack of your heels hitting the ground. Like you said that takes away a lot of your power. From a standstill thatās natural, but from an approach youāre slowing yourself down. Think of it like driving with your e-brake on. Practice on one step approach, then two, then three, etcā¦ Each time really focus on keeping the feet āflexedā, and focus on landing in the same position. Those flat footed/stiff legged lands will catch up with you and eat your knees.
Also, this has nothing to do with your jumping but Iām gussing youāre left handed?
[quote]WhiteFlash wrote:
I was looking more at the start of the jump. In the vids when you planted you could hear the smack of your heels hitting the ground. Like you said that takes away a lot of your power. From a standstill thatās natural, but from an approach youāre slowing yourself down. Think of it like driving with your e-brake on. Practice on one step approach, then two, then three, etcā¦ Each time really focus on keeping the feet āflexedā, and focus on landing in the same position. Those flat footed/stiff legged lands will catch up with you and eat your knees.
Also, this has nothing to do with your jumping but Iām gussing youāre left handed?[/quote]
Okay, I guess itās back to one stepped jumping with really working on keeping my feet flexed. I really appreciate the critiques, I donāt have access to people that are really good at dunking. Iām right-handed by the way, why did you think I was left-handed?
[quote]TurboLykes wrote:
[quote]WhiteFlash wrote:
I was looking more at the start of the jump. In the vids when you planted you could hear the smack of your heels hitting the ground. Like you said that takes away a lot of your power. From a standstill thatās natural, but from an approach youāre slowing yourself down. Think of it like driving with your e-brake on. Practice on one step approach, then two, then three, etcā¦ Each time really focus on keeping the feet āflexedā, and focus on landing in the same position. Those flat footed/stiff legged lands will catch up with you and eat your knees.
Also, this has nothing to do with your jumping but Iām gussing youāre left handed?[/quote]
Okay, I guess itās back to one stepped jumping with really working on keeping my feet flexed. I really appreciate the critiques, I donāt have access to people that are really good at dunking. Iām right-handed by the way, why did you think I was left-handed?[/quote]
The best way I can explain it without showing what Iām talking about is to think of your calves as shock absorbers. Hell touch is inevitable but you want it to be subtle, not deliberate. You spun like a lefty. Thatās why Vince Carterās 360 were that much more impressive, 'cause he spun against the grain. If youāve always spun like that keep on, but if not you might find spinning counter clockwise more natural.
[quote]WhiteFlash wrote:
The best way I can explain it without showing what Iām talking about is to think of your calves as shock absorbers. Hell touch is inevitable but you want it to be subtle, not deliberate. You spun like a lefty. Thatās why Vince Carterās 360 were that much more impressive, 'cause he spun against the grain. If youāve always spun like that keep on, but if not you might find spinning counter clockwise more natural.[/quote]
Yeah, Iāve tried the right-left jumping style and it feels so unnatural. Iāve always spun āagainst the grainā and realize itās the most inefficient style for my body statistics. Haha, my jump style is exactly like Vince Carterās, love that guy.
I think I need to be more mindful about the āshock absorbingā impact during an actual jump. During plyometric exercises I get pissed at myself for letting the heel hit, not so much when playing or practicing jumping. Idk where you reside in Houston, but if you want to hoop it up any around the city let me know, Iāll be there sometime around New Years.
[quote]TurboLykes wrote:
[quote]WhiteFlash wrote:
The best way I can explain it without showing what Iām talking about is to think of your calves as shock absorbers. Hell touch is inevitable but you want it to be subtle, not deliberate. You spun like a lefty. Thatās why Vince Carterās 360 were that much more impressive, 'cause he spun against the grain. If youāve always spun like that keep on, but if not you might find spinning counter clockwise more natural.[/quote]
Yeah, Iāve tried the right-left jumping style and it feels so unnatural. Iāve always spun āagainst the grainā and realize itās the most inefficient style for my body statistics. Haha, my jump style is exactly like Vince Carterās, love that guy.
I think I need to be more mindful about the āshock absorbingā impact during an actual jump. During plyometric exercises I get pissed at myself for letting the heel hit, not so much when playing or practicing jumping. Idk where you reside in Houston, but if you want to hoop it up any around the city let me know, Iāll be there sometime around New Years.[/quote]
This vidās grainy but you can see what I mean if you look at my feet.
I havenāt taken any new vids 'cause my knee has been killing me. I havenāt played or even touched a ball in who knows how long now, at least a month. Iām right by the galleria man. Whenever you want to hoop let me know brother. Be easy.
What do you all think about Christian Thibaudeauās new Perfect Rep scheme for vert/speed training? Anyone else going to try this out?
So I was never really clear on what people thought about depth jumps. Should a person land with minimal knee bend or as much knee bend as needed? It would make sense in my mind that if a person was to fight the flexion of the knees, that would train the muscles and tendons to become stiff. However, it does make sense that it would lead to injury because of the sudden shock. So which one is it? Why should you have minimal knee bend or not? Iāve heard both cases and I still donāt know which one is best?