Early Diagnostics Report
Usually after about a couple months of training my coach has our training group do some jump testing. You’ve heard this before since my blog is a little over a year old at this point and I wrote about my November jump tests last year. Just like last year, I did my first jump test of the year in my good ol’ Nike Structure Triaxes; although I might have been in some Equalons last year. We also added an additional test this time around: 3 hops-1 step. If you’re looking to try some of these tests make sure that you’re ending up on whichever leg you usually end up on for your jump phases (although you you can’t avoid ending up on the opposite leg with the 4 hops). I’ve been working on some specific things and just as you might imagine, all of my tests were better…except for one. A good bit better.
In all fairness though, this time around I took a tiny “half-step” (rather than my usual 4 stride walk up) into my short 6 step approach so maybe that resulted in the improvements. I’d like to think that’s pretty unlikely though! I just want to get a consistent feel for things and since I now walk into my full approach, why not add a tiny step to this one? I also had a weight room session immediately before the tests this time around, but the weights were relatively light since this is something of a recovery week for me. In any case, the results were very encouraging but watching the video allowed me to see just how much work I have to get to where I need to be. Let’s just say that it’s a lot. I’ll let the videos do the talking though and if you’re interested in a side by side comparison of this year’s results and last year’s results check just below the final clip. Also, check the video title for a description of the drill.
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November ’09 Results → December ’10 Results
| Drill | Result |
| 4 Hops (Right) | 72’1″ → 71’9″ |
| 4 Hops (Left) | 67’3″ → 73′ |
| 3 Hops-1 Steps (RRRL) | 71’9″ (Only This Year) |
| 2 Hops-2 Steps (LLRL) | 67’7″ → 71’8″ |
| 4 Steps (LRLR) | 69’0 → 73’6″ |
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December 20th, 2010 at 2:55 pm
BOUNCE BOUNCE BOUNCE BOUNCE!!!! GOOD WORK
#1
December 20th, 2010 at 3:06 pm
Yo Sam you are killin it man! Its crazy to see how brolick you’ve gotten in the weight room! I noticed also that you do 8 steps now instead of 9. I also noticed you are doing a little walk in kind of thing into your 8. Hows that feel?
I kinda like that in the walk in style just b/c i’m more of a rhythm athlete. I think it helps to allow you to transition your hip position from a power position to a speed position more easily. I also think the less steps you have the more control you have of your body position even though most may think they are sacrificing speed. The bottom line is you have to be able to control your speed in order to use it so the approach will dictate the jump 99% of the time. If it feels right then go with it man. You have the experience to know that by now right.
Your landing looks so nice. I wonder if you’ve considered your chest position at the point of take off on your final phase though? it seems like you are not as vertical as you can be and i wonder if you’d like to be more vertical than that? the extension and speed at that phase is stupid good though. Holla at me kid.
You da man! Keep up the amazing work!
#2
December 20th, 2010 at 7:57 pm
Thanks Ant; you know it’s only the beginning though!
#3
December 20th, 2010 at 8:12 pm
Moose! Thanks man, I’m just trying to make some things happen and let my light shine for the world, you know? I definitely spent some time in the weight room the last couple seasons to make sure my strength is where it needs to be to jump as far as I intend on jumping. At the end of the day the strength helps both speed and jumping ability. It also helps me lengthen out my phases without crashing.
I like going from 8 steps though, I’ve done it since college. I tried 9 indoors last year and it didn’t take. I added the walk in outdoors and I like it although it took me a little while to get used to the new rhythm. But I do like how it helps me transition like you said. I also like the amount of speed I hit the board with now (assuming I don’t stutter step like I did all of last year). Big speed = big jumps!
And you’re 100% right about the approach dictating the jump. The trick now is to make sure I speed all the way to AND through the board. I think I got it down though so it’s going to be a fun couple of years.
It’s also funny you should mention my posture at take off into the jump phase. Another thing I’m going to be thinking about/focusing this season is my posture in my second phase. I tend to let me shoulders drift forward as I hold the phase which ends up forcing me to be a bit over rotated going into the last phase. Gotta get my core right! It’s definitely all coming along though.
Big things (jumps) on the horizon…you heard it hear first!
#4
December 25th, 2010 at 8:29 pm
Niiiiice! Gonna put it on them this year huh?
#5
December 26th, 2010 at 11:31 am
Already.
#6