some training from tonight - depth drops plyometrics

[monsteraaron]

There a flaw in your form as you translate into your maximum k rise. If you graph the trajectory of your anterior extension you'll see a flattening of the arc at the peak of the the gluteal counteraction. I hope that helps.

[adarqui]

thanks ya that helped alot!

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[HighFlyers2008]

dude ur split squat jumping form is flawless good job, I still need to practice gettin better on them... can't wait till u hit the big 40 on vert bro keep at it I see great things in the future for ya

[adarqui]

thanks alot man.. i really appreciate the support.

ya heavy lunges + practicing split squat drops will make you good at them..

hope to hit 40 soon, by end of august.

peace man

[SpiderWaffle]

What are you wearing on your knees?

[adarqui]

what? nothing.. heh

i have red socks on, high.. they cut off below knee... those are my normal knees.

peace

[KingzMJ]

Good job. Split squat jumps are done with perfect form, hopefully i'll do that sometime

[adarqui]

thanks man.. just keep practicing them.

peace

[nba8340]

nice split squat jumps man, don't know how u landed them so well i always hit my knee into the ground.

isn't it bad to the plyos on a hard surface like that?

[adarqui]

damn dude i just typed a huge comment and it didnt post.. :/

long story short: i been training on hard surface a long time.. so it doesnt feel bad for me.. for people who train in indoor gym surfaces they'd probably get wrecked if they just went out and did this, if they didnt progress a bit before going real intense.

thanks on the split squat jumps.. i just progressed through some more simple variations.. now i can do them pretty good.. i do them dropping off boxes too.

peace!

[martin1106]

Looks great bro!

One question: Aren't you suppost to stay in the position you've landed until you are balanced completely when doing depth drops?

[adarqui]

i do them like that also..thats how they are traditionaly done and prescribed.

i mostly do them like this though.. if you notice, even in my split squat drops, i like to pause for a split second then just roll out of it.. you get some reflexive rebound with drops no matter what, i dont like too fight it too much.. feels safer this way too.

peace

[adarqui]

btw.. i think the most important thing with these drops is your heel.. if its slamming into the ground then its way too high.. if you look, my heel comes close but doesnt hit the ground..

also torso position is very important, you don't want to be rounded.. ideally you might want to land with a little less knee bend and torsoe more upright, but it probably doesnt matter much.. you're still absorbing tons of force in the ankle/hips.

peace

[theAKtor]

yea if u stick the landing too much, it messes up the neural connection for jumping, if u bounce slightly at the end, you are doing the right thing, that's what shuold happen

[adarqui]

ya man..

sticking the landing has you going:

"down, up, down" <-- because your body is naturally going to want to rebound, but you're forcing it to stay in place.

letting some bounce has you going reflexively:

"down, up" <-- natural

peace man

[redd11D]

kwl - i myt try some of this cos i need to get more explosive. thx

[adarqui]

cool just make sure you progress slow.. if you try and drop off big heights you could injure yourself badly with one drop.

best way is to start out with the squat drop with a box less than your standing vertical jump.. or do the vertical jump to squat drop/split squat drop variations.

im overloading the hell out of my squat drop in this vid.

peace

[redd11D]

Ok thx for help