[quote]jtrinsey wrote:
TheBodyGuard,
It is funny that you make that comment about people saying your second jump was higher. I play volleyball in college right now, and last year my high school coach used to always tease me when I hit the ball. I would take my spike approach and jump to attack the ball and after landing I would always reflexively just bounce up in the air. My coach always joked that I hit higher after I landed then when I was hitting. After learning a little more about biomechanics and stuff and reading a lot of the inno-sport stuff I realize it’s just because I have good power absorption. That probably explains why I have a 33" standing vert but only squat 225 at a bodyweight of 190.
Kroll,
By “1-2” step, this is what Ze is trying to say (I think). You want to maximize the power you can transfer from your running approach into jumping. By taking that pro-hop, you greatly reduce the speed at which your “brake foot” (the foot that transfers your running momentum into upward velocity, your right foot it seems like) is contacting the ground. When you are jumping, you want to take a 3-step, 2-foot approach like this:
First step- Not very far out in front of you, a short, powerful step that allows you to really extend the second step.
Second step- A longer, more dynamic step, you should be trying to build as much speed as possible.
Third step- Should contact the ground just a split second after the second, this is what gives you a solid base to jump off of and throws yourself into the air.
http://www.heeha.com/volleyball/clips.shtml
The clip “tandem (4)” and “back row (3)” indicate what I’m talking about.
On a side note, what has your training looked like and what kind of results have you seen? I’m interested to hear. Grabbing the rim at 5’8" is not too shabby. Next stop: Slam Dunk![/quote]
I do an OL based routine. C&J, snatches, variations on these lifts, snatch grip deads, front/back/overhead squats, and reverse hypers. Once a week I have been doing a jumping workout followed by incline bench, chins, and curls
@ BW 185-190, front squat 330, back squat 405, haven’t maxed out on any dead variation in a really long time.
Snatch 205, C&J 240, now started from scratch to improve techniqu, mainly the 2nd pull.