00:00hey if you want to jump higher use the
00:02tip we're about to talk to you it can
00:03literally increase your vertical
00:05instantly I use this jump higher I took
00:07my vertical from 24 to 50.5 inches I
00:09used to have bad jump technique and this
00:11is my coach he trains me to jump higher
00:13along with a bunch of other Elite
00:15athletes and this is Austin he also
00:18jumps really high off one and two and he
00:20can coach you to jump higher which by
00:22the way if you want to get coached by
00:23the three of us to jump higher go to
00:24tpst strength.com you know what we
00:27should do what we should give them a
00:29discount no way oh yeah how does 10% off
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00:54off I am so hot right now it's really
00:58boiling we're just sitting here sweating
01:01yeah sitting here because of the
01:02humidity all right anyways we will get
01:04into it what is up guys as Isaiah said
01:06I'm John Evans I coach the high jumper
01:08in the world and we are going to be
01:09talking about driving the knee this is a
01:11queue that Isaiah has kind of discovered
01:15or realized via coaching a lot of the
01:17time we look at that kind of picturesque
01:20image when you're in mid-flight of the
01:21penultimate step Isaiah let's go ahead
01:23and demonstrate what that looks like
01:25let's explain the what it is the
01:27nomenclature real quick nomenclature I
01:30like that I like that what's a
01:31nomenclature these nuts you
01:33got him good no nomenclature just means
01:36naming system let's move the bench let's
01:37move the bench Austin tell us if we're
01:39in the frame get up you mule don't don't
01:43call him that especially he's my
01:45friend all right I think we actually
01:47could have kept the bench but no no no I
01:49like it better without it welcome to a
01:51liveaction podcast wow so Isaiah and I
01:56uh you know over the many years we've
01:58we've had very specific naming systems
02:00for everything we've done shout out
02:02Tyler Ray on this he's actually a big
02:03contributor in Chase but basically you
02:06got your penultimate step so if you're a
02:07right left dunker right your penultimate
02:08step plants down you drive this leg
02:11forward kick out this is your plant foot
02:14and then you have your block foot and
02:15you go into takeoff so during the plant
02:19Foot Right a lot of people will do like
02:22you know this straight leg kind of kick
02:25penultimate I'd say it's like driving
02:28off the penultimate driving the plant
02:30forward so you're pushing off the
02:31penultimate step if your right left this
02:33is my right leg it's about to come down
02:34and a twoot jump and what people will do
02:37or what isaia noticed a lot of people do
02:38is little straight leg it like this and
02:40kind of what and it and it specifically
02:42happens when I tell them to lengthen
02:45step is to I guess to go even farther is
02:49they just straight leg they reach really
02:52hard and I think intuitively Isaiah and
02:55I have always like thought of the
02:58distance of it coming from like a jump
02:59and not a reach right it's almost like
03:01sprinting we don't think oh like to run
03:04faster I'm going to reach and try to
03:06take big steps right and same thing's
03:08true with the penultimate step or has
03:10just happened naturally from like being
03:11an athlete we just know that that's not
03:13how you move and so we don't do that but
03:17we noticed via coaching that a lot of
03:19people to get a longer penultimate step
03:21would just swing this leg out kind of I
03:24don't even know what you call
03:26it ugly yeah and I used to do that
03:29actually so over time uh you know
03:32watching a lot of jumps we noticed that
03:34it was a problem and it looked
03:36disjointed and discoordinated and so we
03:39were like we should probably address
03:41this so maybe like this fall I would say
03:44is maybe when we noticed it it was it
03:46was when I always switched to right left
03:47oh yeah so yeah it was like fall time
03:49right yeah so we we were doing a lot of
03:51right left with him because of his tfl
03:53it was like summer actually oh look our
03:54our mascot I don't know if you guys can
03:56see the mascot he's a big ass
03:58lizard so we noticed uh that that was
04:01happening and so we were like okay we
04:03have to or we couldn't jump left right
04:05so we were like we got to get some
04:06volume in um let's go to right left for
04:09him and we started adding in those jumps
04:12and as a result we had to kind of
04:14re-engineer his technique we had to
04:17redesign the freak Beast that he is
04:19which now what do you think your right
04:20left vertical is by the way I think it's
04:22close to 50 that's so funny I think it's
04:25at it's at at least 48 49 that's crazy
04:28um so yeah that said
04:30uh the big thing that we realized is
04:33during the penultimate step Isaiah you
04:35can demo this uh what happens is you
04:37drive the knee forward uh as you
04:40basically take your penultimate step so
04:42it's are you doing a right left or left
04:44right you're doing left right so watch
04:47knee oh okay so take your penultimate
04:50step all right so stand just on your
04:52right foot here so they can see all
04:54right so this is the plant foot it's
04:56about to drive forward and what he does
04:58is he drives the knee forward word
05:00instead of leading with his foot so it's
05:02lead with the knee instead of leading
05:04with the foot it it's almost like an a
05:06skip or a B Skip and I think a b Skip's
05:08probably a good analogy for it so B skip
05:11is that you come up like this and then
05:13kick out as you Skip and that's more or
05:15less what it feels like I mean that's
05:17probably a little bit more tension on
05:18the hamstring but what a lot of people
05:20do is they'll like do a straight leg
05:21bound almost right so they'll just yep
05:24kind of straight leg into it and like
05:26you want to be watching his left leg as
05:27he does this every time yeah right here
05:33bad good yep and what happens as a
05:36result of that is you get a reaction
05:38force so basically as you drive the knee
05:41on that step you know like if I'm a
05:43right left guy so I'm sitting on my left
05:44leg getting ready to to to push off like
05:47this right that's almost what it feels
05:49like it doesn't feel like this uh like a
05:52straight leg bound or pushing off a
05:54straight leg bound remember you want to
05:55be low so you're kind of in this
05:57acceleration mechanic and it's like
05:59Drive off of that similar to an like
06:01literally spinning um I also want to
06:03make a point here which we can lead into
06:06the next part of the discussion actually
06:08is when I see Elite jumpers warm up they
06:12don't do it very well on short
06:14approaches and low effort jumps I start
06:16seeing it happen very aggressively on
06:19full approach jumps where you're trying
06:20to take as big of a penultimate as
06:22possible that's where it's very
06:23exaggerated and the one thing that I
06:25always look for if someone's like doing
06:27it correctly is at tow off the
06:29penultimate so right here pay attention
06:31to this leg right to off means right
06:33before his toe leaves the ground my knee
06:36should be in line with my heel anytime I
06:39see the heel come too far forward while
06:41this leg is still on the ground that's
06:42when I know you're you're kicking you're
06:45so you want like a perpendicular your
06:47shin should be per yeah it's like
06:48perpendicular to the ground yeah so it's
06:50like this second thing I don't actually
06:54even necessarily think throw my knee
06:56forward that's never a Quee I've told
06:57myself but a Quee that I have told
07:00myself is push my hips forward and and
07:03my chest forward too it's like chest and
07:07forward but specifically when guys are
07:10immobile when I've told this Q to people
07:12it ends up looking like this they lean
07:15back yeah yeah yeah I've seen it there's
07:17one guy on our training who sent his
07:18videos and I was like oh that's
07:20interesting I've never seen that and so
07:22I think what happens like in a scenario
07:24of myself if I try to throw my hip and
07:27chest forward it makes me turn into a
07:28high jumper right right so you know in
07:31the example he said it's like drive your
07:32knee but keep your like drive your hip
07:33forward drive your chest forward it
07:35turns into this for me right so even if
07:37I try to drive the knee forward I end up
07:40leaning backwards driving the hip
07:42forward almost like one foot jump um so
07:44I will say this is probably where I and
07:46I this kind of gets into the second
07:48discussion here is in the warm-ups right
07:51so I did not always have good jump
07:53technique I had to work on it a lot like
07:56a lot and I think we should yeah good
07:59they can see cool so I had to really try
08:03to develop my technique off two feet and
08:05I was not naturally a two- foot jumper I
08:07would say now I especially when I'm
08:08trying hard my two foot technique is
08:10pretty good even with my very limited
08:12internal rotation so internal rotation
08:14is like your foot doing this I you can
08:16tell I can't even demo it Isaiah you can
08:18show them what what it looks like so
08:19knee up you want internal rotation
08:21internal yep so that's internal rotation
08:23when Isaiah plants his feet and you're
08:25talking about like footwork what you'll
08:27notice is his block foot comes like kind
08:29of in this position um Jordan kilganon
08:32is also really prevalent with it a lot
08:33of the highest jumpers in the world do
08:34that the problem is is that I have
08:37internal rotation if I'm sitting with my
08:39legs neutral but if I as I pick my knee
08:42up right I I lose and this is me trying
08:45to turn my my leg inward but as I pick
08:47it up further and further and further I
08:49go into external rotation so that's
08:52problematic because when you're in a
08:53jump and I'm in this position you know
08:56on my plant foot and my block foot's
08:58coming into position I I have to Upright
09:01to get that to get that block foot
09:04turned inward to get a good block off
09:06the ground the benefit of that is it
09:08takes you vertically so all those things
09:11being said I have a big limiter there
09:13and I have been able to work around it
09:15by doing different drills kind of
09:17changing the angle of approach trying to
09:19dunk from different lobs and stuff like
09:20that and a lot of a lot of people will
09:22comment on my YouTube they be like your
09:23squat sucks go to gol squatting and I'm
09:25like that's a horrible idea like as your
09:28coach I'm telling you you don't know
09:29what you're talking about uh so I've had
09:33to finesse some things but there are
09:35some big picture Concepts I've been able
09:37to maintain one of which is staying low
09:40and fast and then driving that knee
09:41forward because I think even yesterday
09:43when I I did Left Right which you guys
09:45will see I dunked left right for maybe I
09:48think that's the first time ever on
09:509911 uh did I DK with my right hand or
09:52left hand it was my right hand so left
09:54right plant I don't do just got my
09:56output up over the last couple probably
09:58last three four weeks have not done any
10:00left R jumps literally zero was
10:03struggling right left because I was like
10:04out of control I couldn't keep my hand
10:06on the ball I was jumping high but just
10:08missing built up and then my second try
10:10on 911 outdoor uh I made a I made a dunk
10:14on 911 so you know it's like what big
10:18concept do I always try to make sure or
10:20two two or three things is one staying
10:23low and making sure that I push off the
10:25penultimate step but I also Drive the
10:27knee and so that's kind of where
10:30getting into that um when I warm up I
10:33like to go further I start maybe one
10:35stride from the the rim and then I'll
10:38back up slowly and I got this actually
10:40from Dom Gonzalez so I'll kind of be in
10:42this position like acceleration and then
10:44I'll have the ball in my hand usually
10:45and I'll just drive the knee forward
10:47kick out and then plant the problem is
10:50that when you do that you mess up the
10:52timing so Isaiah you can elaborate what
10:54do you usually see when I do that yeah
10:56when I see the penultimate step be too
10:59long with without like momentum or
11:02anything I'm going to rephrase it and
11:03I'll say too long when I see people try
11:04to have a longer penultimate step
11:06without momentum going into the approach
11:10technique uh not necessar technique go
11:13out the window but the Rhythm and timing
11:16uh becomes a lot becomes a lot worse and
11:19it doesn't feel how a jump actually
11:22feels like when you're going off a full
11:24approach so when I'm warming up like
11:27let's say I'm let's say I'm only going
11:29to take two steps the strategy I would
11:32choose to do that isn't a penultimate CU
11:35everything would fall apart doesn't it
11:37feel good you don't drive any step yeah
11:40if I'm if I'm taking just one step yeah
11:42I'm just taking a short step and just
11:44trying to make those last two steps
11:46quick get down and go back up does it
11:48almost feel like off vert but with a
11:50step yeah yeah and then my penultimate
11:52step length increases as my Approach
11:55speed increases it's not necessarily
11:57that I'm trying to like have a longer
11:59and longer and longer penultimate step
12:01it's that I am running faster and having
12:04more momentum going into it so the the
12:06penultimate lengthens as a result and
12:08then I think what the leading with the
12:10knee thing does is it allows you to
12:13accelerate through I think if you
12:15running really fast and then straight
12:17leg you're going to decelerate yeah it's
12:19like a breaking force very much agree
12:21with that versus if you run fast and
12:23then your knee comes forward you're
12:24going to maintain that speed and I think
12:26a big reason why athletes aren't good at
12:27that is they're not strong enough and
12:28coordin enough to handle all that Force
12:31as they hit the ground you're saying on
12:32the plant BL foot or theultimate step uh
12:35on the as they hit the the plant leg
12:37after the penultimate I think it's like
12:38strictly coordination yeah like I think
12:40most people are strong enough to do it
12:42because you're like in a pretty decent
12:43position at touchdown I mean you might
12:45not jump immediately higher and this
12:47goes back to the timing thing like what
12:49usually happens is guys will be really
12:51late with their block foot like the
12:52timing of the contacts increases in
12:55length so meaning like your block your
12:57plant foot hits and then it's like takes
12:59forever for your block foot to get
13:01around right so if I'm coming in it's
13:03like I'm here and then it hits the time
13:06delay between those two things you're
13:08losing energy in the tendon on that
13:10plant foot you're losing the momentum
13:12that you just built up in the whole
13:13runup so even if you're like
13:14positionally perfect yeah your timing
13:17just goes out the window and that's what
13:18he was also saying like in the warmup
13:20even though they're walking into it one
13:22thing that is consistent whether they're
13:24driving the knee or not is that they're
13:26knee to knee before touchdown of the
13:27plant foot so knee to KNE means your
13:29knees when viewed from the side are
13:31stacked right so if I and it's usually
13:33at this point right here
13:35like like plant foot like he's mid he's
13:38midair it's like this position they're
13:40like when I'm in Flight like that your
13:42knees are stacked when viewed from the
13:44side now if they're out of position what
13:46usually happens is they land and this
13:48foot is this knee is lagging behind on
13:50the Block foot and so which the way
13:53timing is really slow which by the way
13:56it's a chicken versus versus which came
13:58first the chicken or egg example I've
14:02someone straight leg on the penultimate
14:06and be KNE to knee before never seen
14:08that happen I don't think I've ever seen
14:09it someone warmups with pros and like
14:11that uh yeah yeah yeah yeah but I don't
14:15think on a full like you've never seen
14:17full approach guys full I agree with
14:19that I agree with that you will see it
14:20in the warmup as Pros warm up cuz
14:23they'll just kind of walk into it and go
14:24like that but it's like a it's almost
14:26like a pogo I don't know how to explain
14:27it you're not low you're not also not
14:29extreme by the way too like it's not
14:31like like on a warmup I'm not
14:34going like that like it's more like the
14:36the penultimate short and I'm just kind
14:38of like Reaching Forward and like almost
14:40like depth jump into into it it's a step
14:43it's a step jump vers a penultimate to
14:45me it's like a different motor quality
14:47and this is I think where you know when
14:49I do my warm-ups I do it a very specific
14:51way I'll go from basically like jumping
14:54into the penultimate step with a very
14:56short stride more or less what he was
14:57saying and I'll just focus on the really
14:59really quick contacts I'll focus on the
15:00foot positioning and uh kind of like
15:03where my body orientation is so you know
15:05if I'm one stride from the rim and I'm
15:08literally the first thing I'm doing I'll
15:10do my offvert jumps and then I'll get
15:11into this is I'll just stand on my
15:13penultimate step and I'll literally just
15:15jump and go up and I'll try to work on
15:17the footwork being in the r position so
15:19I want to see if possible at least
15:21parallel maybe a little bit internal
15:22rotation I don't lower much I'm not
15:24trying to jump high I'm just focusing on
15:26the timing of those steps and then what
15:29is I'll back up over time so I'll do
15:31that a couple times to screw around and
15:33then I'll back up and I'll focus on
15:34staying low so now by being low I have
15:38checked one box that's super important
15:40and the second box I'm trying to check
15:41is getting fast right and the speed so
15:44I'm trying to make sure I maintain that
15:45Rhythm you know of those contacts and
15:47try to get KN to KNE it's basically
15:48impossible off one stride um but that's
15:51not why I'm doing it I'm doing it to
15:53focus on two really important things
15:56which is positioning making sure I'm
15:58hitting the right shape
15:59right and then also that I'm still
16:01driving the knee so when I'm getting
16:02into that lead in like this and I'm
16:04having the ball in my hand I am
16:06literally thinking I'm driving my knee
16:07as hard as I can forward into that push
16:10off of penultimate step I'm pretty sore
16:12because I jumped yesterday but I'll try
16:13to Dem on this can you hold my thone can
16:15you hold my keys dude you're such a good
16:19Steward so I'll literally be in this
16:22position and then I will push off this
16:24leg and drive the knee forward and then
16:26go up so if you from the side it would
16:28look like this I'll kind of roll back
16:30and then and get into position and try
16:32to jump and even though I'm not hitting
16:34that knee to knee and I'll try to as I
16:36add more intent I do get the timing
16:38better and then eventually I start
16:40adding steps because I need more
16:41momentum so I'll walk into it or take
16:43one dribble and then I just drive off of
16:46that step as hard as I possibly can I
16:49think one big mistake with this too is
16:50like it's like a bound if you watch a
16:52triple jumper where you watch like
16:55anyone bound there that is what the
16:58penal step is it is bounding into a
17:02takeoff right with a slight Nuance right
17:05because you're trying to the difference
17:07between bounding you're trying to go up
17:09but the concepts are very similar in
17:11this like you're trying to push off of
17:15that stride the same way that you would
17:16a bound you're trying to cover a lot of
17:18distance the same way you do a bound the
17:20difference is a bound you like I said
17:21you go up and forward in a penultimate
17:24step you're actually going down which is
17:26really where a lot of people struggle so
17:28like that's why being in that bent
17:30position and like I call it a
17:32penultimate step jump at this point
17:34because you're jumping and driving that
17:37knee forward while staying down it's
17:39almost like an acceleration step off the
17:40blocks it's such a weird thing though
17:42because how so I always try to describe
17:45it as a fall I'm falling into it yeah
17:48because like every time I've queed jump
17:51like when I tell someone jump into it
17:53they they always go the parabola is
17:56always like that it always it feels
17:58exactly like the first two strides and
17:59acceleration like it feels like when I'm
18:01like this and I'm in the block or just
18:02like it's a two twoo start or whatever
18:05left leg forward here you know you're in
18:07this position and it's just like it
18:09feels like that like I'm still down I
18:11drove my knee forward I pushed off hard
18:14like if you have mechanics if I if I if
18:17I'm running like I'm talking the first
18:19two steps it feels almost exactly like
18:23that it's so weird to describe it is so
18:26it is a unique it's really difficult to
18:28describe yeah I would say the push off
18:30the ground feels like the first push off
18:33in a two-point stance like you're
18:35leaning forward you're getting ready to
18:36start your rep and you just boom the
18:38thing is it's not to me it doesn't feel
18:41like that cuz when I'm doing that on a
18:43Sprint I'm going I'm pushing as hard as
18:45I can with that leg and that back leg is
18:48straight like on a Sprint like when I
18:50get off like that first yeah on a on
18:53aultimate even though we always say like
18:56push that leg behind you my leg doesn't
18:58it goes like like there yeah feels more
19:01like a I'm not push like I'm not it's
19:03like a 50% effort push and the other 50%
19:07from spe you know maybe another way to
19:08think about it is like if you've ever
19:10had a bike wheel do you have a bike in
19:11here no it feels like uh you know that
19:15would work that that thing but I don't
19:16want you to have to grab that it feels
19:18like if you can imagine having your hand
19:19on a bike and you're like spinning
19:22something it's like you have your tire
19:24that first push is like you get it mov
19:26Austin can they see this oh yeah yeah
19:28that's would work can you see the
19:30barbell oh this is perfect this is oh
19:33brilliant this is a perfect analogy for
19:36what acceleration mechanics look like so
19:38when when you are pushing right in this
19:40position you're starting at zero you're
19:41not moving you you have zero velocity
19:44that first push is a long big push and
19:47you generate a lot of momentum and then
19:48the more momentum you have I can't grab
19:50it and push again and get it to go
19:52faster right I have to go a little
19:55faster go a little faster go a little
19:56faster that go a little faster Feels by
19:59the way yeah exactly so it's push tap or
20:02like kind of it's push P tap tap tap tap
20:04tap like imagine this is so that has a
20:06lot momentum that's going be down so
20:08imagine this is the speed I generated
20:11from my Approach right so this is step
20:14one step two and then penultimate is
20:17like a slightly push but I'm not I'm not
20:22two as hard as I can like it doesn't
20:26feel like that it when I go real fast
20:29and I'm walking into it it does kind of
20:31feel like that like my first if I would
20:32like when I'm trying to not try kind of
20:35like not get a lot of speed for me it's
20:37like baby tap baby tap baby tap I'm
20:39thinking penultimate stuff's coming up
20:41like it's not I can't get back here but
20:43it's super aggressive like under my hip
20:45and it's like boom like I try to push as
20:47hard as I can so to to do this example
20:50this is good I like this this is a good
20:52teaching CU yeah so when I've had good
20:55jumps let me make sure let me make sure
20:56this is super visible because Austin's
21:01oh yeah so when I've had good jumps
21:04right so when I tested 50.5 last time I
21:06told I told uh John I was like I just
21:09ran faster and push harder on the
21:11penultimate it what that felt like this
21:13was a good jump right step one step two
21:17step three that constant acceleration
21:20but when I went faster it's step one
21:22step two step three so it's like the the
21:25whole approach itself how did you stop
21:27that that was very impressive
21:29it's the whole approach itself got
21:31faster which by the way 9 99 times out
21:33of 100 when I tell a newbie to run
21:36faster they end up just decelerating
21:38they're not they'll literally do this
21:42like and they just can't keep
21:44accelerating no no no this is this is
21:45what a a newbie does yeah you're going
21:47to have to slow it down I don't want to
21:48do that it's going to rip my skin off
21:50goes run fast run fast penultimate push
21:54that's exactly what what a a newbie does
21:57so oh and then if we're talking like you
22:01want to time everything up properly it's
22:03almost like my skin is getting ripped
22:05off from that by the way it's it's
22:06literally like step one step two
22:09penultimate and then timing up the block
22:11foot is like a extra
22:13like like that's how it feels so that is
22:15such a good analogy I'm trying to think
22:17cuz like for me with the block foot and
22:21is deceleration works the same way in
22:23Reverse yeah the faster it goes the more
22:26you have to tap it and go with it um so
22:32push hit and then yeah but it's a
22:36deceleration I feel like on the Block
22:37like I don't keep accelerating it's like
22:40it's it's like I push stop it's Lally
22:43like you like apply force that the right
22:45way where it stops completely and then
22:46no that's what I'm saying it's like push
22:48push push push stop that's what that's
22:51exactly what it feels like like the
22:52plant hits push and then stop and just
22:55torpedo yourself upwards but that that's
22:57a perfect analogy like that's also what
22:59bad sprinters do by the way my yeah yeah
23:01when they suck they don't they keep they
23:03keep trying like people that push
23:05they'll push push and they'll try to
23:06push but they can what they need to do
23:08is tap you know what it is my I think
23:11this describes exactly how I do it is my
23:15Approach accelerates me my penultimate
23:19allows me to maintain that velocity it's
23:21almost like I already accelerated 99% I
23:25only accelerate a tiny bit more but it's
23:27more like I just maintain that speed
23:29through through the penultimate I'm not
23:31I'm not accelerating I think what a lot
23:33of people do is like in the slower the
23:36less momentum you have uh in the leadup
23:40the more momentum you need off the penal
23:42St so so like the faster you're going
23:45earlier so like if you're if you're
23:46going like this push push P like you can
23:50only tap to get it going faster right
23:55I yeah like if I'm going short if I'm if
23:57I'm walking into it if you watch t Curry
23:59and myself sometimes videos or Isaiah as
24:01well it's like push push boom and
24:03they'll launch themselves into it as
24:05much as they can this has a a slower
24:07total velocity right but the Rhythm was
24:10correct right and then it's push break
24:12right or you know to really it's almost
24:15like the more so I think to get the most
24:18out of your approach you have to run
24:20fast yeah it's like you have to run fast
24:22but the faster you run harder it the
24:24less you can push the less you can push
24:26you can even tell like as they get more
24:27momentum on this wheel and this is true
24:29of physics like it's harder for me to
24:31stop it you need to be stronger you got
24:33to apply more force to be able to stop
24:35the wheel my best Jump's ever I'm
24:37running fast as hell and this is the
24:39other thing positionally what happens
24:40when you have more momentum and you're
24:42and you're like boom boom boom what
24:44happens is it's harder to maintain
24:45position when you get on the penultimate
24:47step like you'll see the
