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Locked Ankle Landings
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bball2020
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Joined: 20 Sep 2007
Posts: 1391
Location: east

Posted: Mon Feb 08, 2010 9:41 pm Post subject:

not even sure if its related to this thread, but Raptor or anyone else, when you do single leg bounding do you seem to land/take off on your heel almost? Was wondering about this today

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adarqui
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Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Tue Feb 09, 2010 12:09 am Post subject:

bball2020 wrote:

not even sure if its related to this thread, but Raptor or anyone else, when you do single leg bounding do you seem to land/take off on your heel almost? Was wondering about this today

well there could be some heel contact, as long as the foot makes contact slightly in front or right underneath your COM.. if you're jamming your foot out in front and making a big heel impact, then nah that's bad..

the problem with doing it in bball shoes/running shoes etc is the exaggerated heel.. if you go barefoot or wear track flats/track spikes you aren't going to make much heel contact, it'll be more of a mid foot swipe & push.
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Raptor

Joined: 13 Oct 2007
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Location: Bucuresti, Romania

Posted: Tue Feb 09, 2010 4:40 am Post subject:

Adarqui is right on.

I for one, when I sprint bare-footed, am touching the ground just with the balls of my feet. That's all.

For bounding I think it hit with all the foot, but I'm not very good at bounding. In fact, I can't even do alternating legs bounds because my "landing mechanics" suck heavily when doing them, so I just do bounds on the same leg and that seems to be better (although more difficult).

I think you just have to "remember" to dorsiflex properly and cycle your leg, and watch out not to "crash" on the landing and just maintain the speed of the bound.

Also, the landing mechanics seem to change negatively when you look at the ground, so look straight ahead.
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Adarqui to squidward:

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u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

www.kangaroovert.co.cc

1,83m/81 kg
Box Squat : 130 kgs
Full Squat : 130 kgs
Deadlift : 150 kgs
Standing vertical : 70 cm
Broad jump: 2.63m
Drop-step vertical (2 legged) : 75 cm
1 leg running vert : 85 cm
Running long jump: 5.1 m
Running high jump: 1.5 m

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bball2020
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Posted: Tue Feb 09, 2010 10:04 am Post subject:

hmm yea i think i usually hit with 3/4 of my foot....raptor or anyone what is your best standing one leg triple jumps? (starting and finishing all on one same leg)

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Raptor

Joined: 13 Oct 2007
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Location: Bucuresti, Romania

Posted: Tue Feb 09, 2010 10:18 am Post subject:

Never measured it. I will in the near future.

Nightfly should have pretty good numbers for this.
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Adarqui to squidward:

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u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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Joined: 04 Jan 2008
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Posted: Tue Feb 09, 2010 6:45 pm Post subject:

bball2020 wrote:

...raptor or anyone what is your best standing one leg triple jumps? (starting and finishing all on one same leg)

Years ago, when I first started training, I think I managed 25'10". My one-legged vertical jump was pretty decent then, but my speed sucked. Broad jump was high 8's.
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scoobychau

Joined: 04 Oct 2007
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Location: hong kong

Posted: Tue Feb 09, 2010 11:40 pm Post subject:

I read the whole post from top to bottom once again. correct me if i am wrong. The dorsiflex and toe up while landing...on 2/3 of the foot is to minize impact absorbsion with the joints. With plyo, we want the shock and impact ... with that said and keeping our toe and ankle up while landing... it sound like it is asking us to lend on our Heel... (and that sound painful) instead, Correct me if i am wrong, aren't u suppose to Flex ur calf tight and land on ur ball of ur feet. Knowing that u are not suppose to absorb the shock, so u flex ur claf tight...for max stimulation? _________________ believe in yourself Born 1980 190 lbs Reach 7'5" (89") 2 legs leap 33" Surgery - Dec 14, 07 Dunk - Some time Soon ~SACRIFICE~ IF YOU WANT SOMETHING YOU'VE NEVER HAD... YOU MUST BE WILLING TO DO SOMETHING YOU'VE NEVER DONE!

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adarqui
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Location: tamarac, Florida

Posted: Wed Feb 10, 2010 1:18 am Post subject:

scoobychau wrote:

I read the whole post from top to bottom once again.
correct me if i am wrong.
The dorsiflex and toe up while landing...on 2/3 of the foot is to minize impact absorbsion with the joints.

With plyo, we want the shock and impact ... with that said and keeping our toe and ankle up while landing... it sound like it is asking us to lend on our Heel... (and that sound painful)

no you're misunderstanding it.. by toes up/ankle dorsiflexed, there's slight knee bend, you wont land directly on heel, instead you'll land on midfoot.. you then might have the heel touch but thats fine.. or it might not touch at all - this is also fine, it indicates much stiffer ankles. either one could result in greater height, it's not set in stone which one will..

Quote:

instead,
Correct me if i am wrong, aren't u suppose to Flex ur calf tight and land on ur ball of ur feet. Knowing that u are not suppose to absorb the shock, so u flex ur claf tight...for max stimulation?

no, thats wrong.. by landing with ankle flexed, you're going to collapse right into your heel.. your tendons are going to just give out.

this means your calf/achilles will be much less 'loaded', as it's not absorbing the force properly..

toes pointed upon impact = ankle collapse + less prestretch

ankle dorsiflexed upon impact = stiff ankle + absorb more force & utilize more force
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scoobychau

Joined: 04 Oct 2007
Posts: 524
Location: hong kong

Posted: Wed Feb 10, 2010 1:49 am Post subject:

Does the same apply to quick drop exercise? i recall some where i read... try to land on the balls of ur feet only, minize knee band or any shokc absorbion motion with that in mind.. i had been doing depth drop landing on the balls of my feets... heel elevated.. and shocking my claf that way with slight bend in my knee. I believe Frank Yang did it that way too. the more i talk about depth drop.. it seem to resemble exactly waht u are talking about... take a look at the depthdrop video here: http://www.hrsportfit.com/public/183.cfm Bad example with the knee bend eh? _________________ believe in yourself Born 1980 190 lbs Reach 7'5" (89") 2 legs leap 33" Surgery - Dec 14, 07 Dunk - Some time Soon ~SACRIFICE~ IF YOU WANT SOMETHING YOU'VE NEVER HAD... YOU MUST BE WILLING TO DO SOMETHING YOU'VE NEVER DONE!

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adarqui
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Joined: 06 Oct 2007
Posts: 6688
Location: tamarac, Florida

Posted: Wed Feb 10, 2010 2:54 am Post subject:

scoobychau wrote:

Does the same apply to quick drop exercise?

i recall some where i read... try to land on the balls of ur feet only, minize knee band or any shokc absorbion motion

with that in mind.. i had been doing depth drop landing on the balls of my feets... heel elevated.. and shocking my claf that way with slight bend in my knee.

I believe Frank Yang did it that way too.

the more i talk about depth drop.. it seem to resemble exactly waht u are talking about...

take a look at the depthdrop video here:
http://www.hrsportfit.com/public/183.cfm

Bad example with the knee bend eh?

im confused, you just pasted me an url of a guy doing box jumps......

had nothing to do with depth drops/depth jumps.

watch this to learn how to depth drop:

http://www.youtube.com/korfist#p/u/9/cmgyEDoNSGs

check my heels in the depth jump at the end, during the slow mo, disregard me flicking off that charliea nazi:

http://www.youtube.com/user/adarqui#p/search/10/qgdfklVEUHk

i have a slightly forward lean, slight knee bend, im actively pulling my toes up, and you can see that my weight is on the mid-foot, not heel or flat foot.

peace
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Raptor

Joined: 13 Oct 2007
Posts: 7355
Location: Bucuresti, Romania

Posted: Wed Feb 10, 2010 4:35 am Post subject:

Yeah that's a very good depth drop video.
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Adarqui to squidward:

Quote:

u R teh muzt TardED mothafukka i essa seen.

squidward wrote:

squat looks good. do more weight.

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