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Vertical Leap training thread

MJ's vert and studies

http://isb.ri.ccf.org/biomch-l/archives/biomch-l-1999-05/00022.html


Abstract:

MICHAEL JORDAN=92S VERTICAL JUMP. =20
Krugh J, LeVeau B. University of North Carolina at Chapel Hill, Chapel =
Hill, NC.

PURPOSE: The purpose of this study, which was part of an advanced =
master=92s motion analysis class project in 1983, was to determine =
Michael Jordan=92s maximum vertical jump.
=20
SUBJECT: Michael Jordan=20

METHODS: Surface markers: Left lateral malleolus, left femoral =
epicondyle, left greater trochanter, left pelvic crest, and right distal =
phalanges of digits 2 and 3 of the hand.

Tasks (in order) were:=20
Vertical reach while standing flat-footed - baseline
Vertical reach during a jump from standing
Vertical reach during a jump from running
Vertical reach during a 1 hand dunk=20
Vertical reach during a 2 hand dunk

All tasks, except baseline vertical reach were done with free swing of =
the upper limb(s). Equipment / instrumentation: Camera, lighting, =
markers, meter stick, and standard basketball. Location: Fetzer =
Gymnasium, University of North Carolina at Chapel Hill.

DATA ANALYSIS:
Distance measurements were analyzed by comparison to a meter stick in =
view of the camera. Displacement measurements of reach (pelvis) involved =
measurement of vertical height to the tip of fingers 2 and 3 (pelvis) =
during a task minus vertical height to the tip of fingers 2 and 3 =
(pelvis) during bilateral flat-footed stance. Velocity measurements were =
analyzed by dividing vertical height distance traveled divided by time =
taken for the tasks. A VanGuard Motion Analyzer was used to analyze =
motion frame by frame.

RESULTS:=20
Maximum measurements:=20
Vertical reach while standing flat-footed 93.67 in.
Floor to pelvic crest while standing 49.00 in.
Vertical reach displacement during a jump from standing 35.93 in.
Vertical displacement of the pelvis during a jump from running 38.07 in.
Vertical velocity during a jump from running 701.00 o/sec.=20
Vertical reach displacement during a jump from running 45.76 in.
Vertical reach displacement during a 1 hand dunk 41.70 in.
Vertical reach displacement during a 2 hand dunk 40.93 in.

During the vertical reach from standing, push from the floor was with =
both feet. During the vertical reach during a jump from running, push =
from the floor was with one foot and momentum of the body, two upper =
limbs, and one lower limb was used to the maximum.=20

CONCLUSION / CLINICAL RELEVANCE: Maximum displacement for vertical reach =
was achieved with a jump from a running start, a 2 hand dunk, a 1 hand =
dunk, and a jump from standing, respectively. This is consistent with =
use of momentum of the body and limbs to assist with the vertical =
displacement. Michael Jordan=92s vertical jump ability during several =
tasks provides a standard with which athletic achievement by others can =
be compared.
 
Schmidtbleicher's "reactive strength resources" test: He compares squat
jump performance with drop jumps from heights of 16, 24, 32, 40 and 48
cm; possibly up to 56 cm, depending on qualification level. A novice
athlete's best drop jump performance may be 20-25% below his/her squat
jump, indicating large reactive resources. This can be interpreted as a
functional deficit in one's short-response SSC abilities, with the
subsequent need to emphasize reactive movements (such as drop jumps,
vertical jumps or countermovement jumps) in training. In contrast, an
elite athlete's drop jump result may be up to 20-25% greater than
his/her squat jump, indicating small reactive resources. In this case,
basic strength should be emphasized through hypertrophic and/or neural
adaptations in order to create "new" reactive resources.
 
I can't believe I didn't see this thread before??? LOL

I was a high jumper at Indiana Univeristy... I got over 7' :)

What do you need to know about my training? :)

Not that anyone cares after 5 pages of posting!!! :)

C-ditty
 
Citruscide said:
I can't believe I didn't see this thread before??? LOL

I was a high jumper at Indiana Univeristy... I got over 7' :)

What do you need to know about my training? :)

Not that anyone cares after 5 pages of posting!!! :)

C-ditty

C, what's your vertical like?
 
gettinlarger said:


C, what's your vertical like?

NOW?!?! LOL... it's probably fairly good.. above average.

I remember my vertical leap in collage was around 40"... it was through the roof... I think I tested at 42" once.. but I didn't believe it, as a week later the measure was off... (wall)

I'm 6'1" and I cleared for my HIGHEST leap 7'2 and 3/4"

Something I can look back at and be proud :)

C-ditty
 
Citruscide, or anyone else, what would you recommend as part of a basic vertical leap training program?

my 1rep max for squats is 205 at a bodyweight of 175 so right now I'm focusing on getting that number higher (using 2-5 rep sets) and also doing some 8-12 rep sets of straight leg deads to bring up my lagging back and hamstrings, and some lighter 8-10 rep sets of squats done as fast as possible, to work on form and speed. That's working nicely for now, any recommendations of what else to add? I'm thinking I should probably add an olympic lift like power cleans or jump snatches or something.
 
Citruscide said:


NOW?!?! LOL... it's probably fairly good.. above average.

I remember my vertical leap in collage was around 40"... it was through the roof... I think I tested at 42" once.. but I didn't believe it, as a week later the measure was off... (wall)

I'm 6'1" and I cleared for my HIGHEST leap 7'2 and 3/4"

Something I can look back at and be proud :)

C-ditty

Nice. I think mine's around 36". That's a rough estimate. At my work (at a liquor store) we have signs in the aisles that explain where shit is (like a superkmarket). I can jump and hit them. I had another guy, my height, stand underneath it with his hand up, and I guesstimated about 3 feet to the sign. Maybe I'll measure it one day to be sure.
 
Tagio said:
Citruscide, or anyone else, what would you recommend as part of a basic vertical leap training program?

my 1rep max for squats is 205 at a bodyweight of 175 so right now I'm focusing on getting that number higher (using 2-5 rep sets) and also doing some 8-12 rep sets of straight leg deads to bring up my lagging back and hamstrings, and some lighter 8-10 rep sets of squats done as fast as possible, to work on form and speed. That's working nicely for now, any recommendations of what else to add? I'm thinking I should probably add an olympic lift like power cleans or jump snatches or something.

If you want my honest advice, I'd AX all the weights and shit... I mean, working out with weights is great... back in those days, I think I squatted 275 ish... so I could get it good (back then, I could do back squats, instead of front squats) -- I weighed 165 and could do 275 for around 6-8... my legs were strong as nails, but I didn't get them that way by lifting... at least not my verticle...

I did alot of box jumping work... but not like hey, one or two run throughs.. i'd do it for around 30 minutes straight... I would collapse afterward (then moving on to the weighted jump ropes where I would jump as high as I could vertically while jump roping... for around 5 minutes at a time)... running up and down stairs at a rapid pace... hopping up and down stairs on one leg... things like this REALLY REALLY jacked up my verticle

I came into college with a 36" verticle, I increased it to a recorded 42"... although I'm suspect... you give me some running room, and my jump w0uld be off the charts... lol literally... they only went up to 60" :)

C-ditty
 
Something that might be of interest to everyone here... I am putting together some video clips, and written articles about the science behind and benefits of TRUE plyometric workouts... I'll be starting this process in march... I hope to have it completed in summer some time... as it will take me some time to get back into that sort of TRAINING shape... and to do the videos, write the articles and such...

I do think it is the best way to increase your verticle... standard weightlifting is great to work the muscles... but I don't think it is NEARLY as effective as straight plyometrics... and I've trained with some world class guys.

C-ditty
 
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