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And this, is why you do "straight knee broad jumps"

DID YOU KNOW? Scientific literature on the biomechanics of the vertical jump sheds light on the role of the ankle in weightlifting. It explains why active extension at the ankle during weightlifting is not a mere style preference nor executed just to add last-second height to the bar. Just as in maximal weightlifting, maximal vertical jumping depends on creating maximal vertical velocity of the center of mass at the proper time. Decades of undisputed biomechanical research tell us that active extension at the ankle (characterized by concentric contraction of the gastrocnemius and soleus, extension/downward rotation of the foot, and increased vertical distance between the hips and the toes) is the only known way to maintain vertical velocity of the hips and achieve peak vertical acceleration of the center of mass up until the hips reach full extension (i.e. are at their greatest vertical distance from the toes). In weightlifting, just as in jumping, without properly-timed and active extension at the ankle, the vertical velocity of the hips already starts slowing down well before the hips reach full extension. Because of this, those who eliminate active ankle extension may be giving away up to 30% of their peak vertical power potential.

See e.g. Bobbert MF, van Ingen Schenau GJ., Coordination in Vertical Jumping., J Biomechanics; 21(3):249-62. 1988; Bobbert, M.F., and A.J. Knowk Van Soest. Why Do People Jump the Way They Do? Exerc. Sport Sci. Rev., Vol. 29, No. 3, pp 95-102, 2001; Luhtanen, Segmental Contribution to Forces in Vertical Jump, European Journal of Applied Physiology and Occupational Physiology, 15. IV. Volume 38, Issue 3, pp 181-188, 1978; Pandy and Zajac Optimal Muscular Coordination Strategies for Jumping, J. Biomechanics, 24(1) 1-10, 1991.

Allen Iverson was quiet early, then reminded the Portland Trail Blazers why he's an All-Star.

Iverson scored 19 of his 25 points in the second half, including a game-winning fade-away with less than a second left in overtime, and the Denver Nuggets beat the Portland Trail Blazers 105-103 on Monday night.

Denver led by as many as 17 in the first half but surrendered the lead in the third quarter. Iverson said a 35-foot 3-pointer at the third-quarter buzzer, that tied it at 78, was the turning point.

"I hadn't hit anything all game, and then I make the bomb at the end of the third. I've been around long enough to know to keep on playing and fighting and that's what I did."

Iverson's 10-foot jumper gave the Nuggets an 82-81 lead in the fourth quarter against Portland. J.R. Smith added a 3-pointer and Linas Kleiza's dunk extended the lead to six.

It was short-lived, however, and the Blazers went back ahead when Jarrett Jack's layup and free throw made it 90-89.

Portland held on to a narrow lead down the stretch, but the Nuggets kept it close and Iverson's 3-pointer put Denver up 100-99 with 39.4 seconds left.

Portland forward Travis Outlaw was fouled with 2.9 seconds remaining, and made one of two free throws to tie it at 100. Iverson's desperation 3-point attempt missed to send the game into overtime.

Both teams were largely ineffective from the floor in OT until Iverson's shot fell with 0.9 seconds left.

"I was working off a pick, hoping for a layup, but I drove hard left and got a really good look at it and it went down," Iverson said.

After a timeout, Brandon Roy missed a 3-point attempt. Roy finished with 26 points for Portland.

Carmelo Anthony, an All-Star starter along with Iverson, led the Nuggets with 28 points and 15 rebounds. Iverson finished with 25 points.

Anthony was playing in his second game since returning from a sprained left ankle. He had 25 points and 10 rebounds Saturday in Denver's 117-107 victory over Charlotte.

The Blazers were coming off a 94-88 overtime victory over the New York Knicks. Roy had 25 points, 10 rebounds and 11 assists in the game for his first career triple-double.

"This was a tough game. But our last few games have been really close. The intensity has been really high," Roy said. "It is tough any time you lose on a buzzer-beater."

The Nuggets were without center Marcus Camby for the second straight game because of a left knee contusion.

"Just because it's an important game doesn't mean we want to get crazy and put him in for a long period of time," Denver coach George Karl said.

Portland drops three games back of Utah in the Western Conference's Northwest Division. The Nuggets are a game back.

Eduardo Najera returned to the lineup for the Nuggets. He missed the game against the Bobcats because of a rib strain.

The Blazers were without James Jones, one of the best 3-point shooters in the league, because of pain in his left knee.

A.I. vs. Kobe delivered the throwback duel fans paid to see. Just like in the 2001 NBA Finals, Bryant's Los Angeles Lakers topped Allen Iverson's Philadelphia 76ers.

Bryant roused the 20,000 fans who came to jeer him as much as they did to root on the 76ers, scoring 24 points to lead Los Angeles to a 99-91 win over Philadelphia on Friday night.

"It was a like a trip down memory lane for me," Bryant said. "It was exciting."

Bryant always packs the Wachovia Center when he makes his yearly visit to his old stomping grounds. He rarely disappoints in putting on a show for the fans who boo his every touch yet line the court to snap countless photos.

While Bryant is still in his prime, Iverson is in a steady decline. Lakers coach Phil Jackson said the All-Star showdown misses some of the buzz of years past when both could make the argument they were tops at their position.

Don't tell Iverson. He crossed-over and crashed his way toward a season-high 23 points.

Iverson and Bryant are responsible for Philadelphia's only two sellouts this season. Iverson's first game back in Philadelphia drew 20,664, and Bryant helped draw 20,809 on Friday.

Bryant led Lower Merion High School to a state championship in 1996 and visited his old school on Thursday. He said this year's homecoming was the first time he ever felt goosebumps when he was introduced from Lower Merion High.

"I think because when you get older, you get more and more nostalgic," the 31-year-old Bryant said. "You start reminiscing on where everything started. It kind of creeps in on you."

Fans around the globe are drawn to the polarizing pair. Iverson was the No. 1 overall pick of the 1996 draft and Bryant was selected 13th. They each have an MVP award. Iverson is second on Philadelphia's career scoring list and Bryant trails Jerry West by 47 points before becoming the highest-scoring Laker.

For a half, each let their teammates do all the scoring. Both Bryant and Iverson scored only two points in the first half, and the Lakers led 51-42 at the break.

Then it got fun.

As if to show the first 24 minutes didn't matter, Bryant caught the first pass of the second half, spun and buried a 14-footer.

He gave the Lakers a brief scare moments later. Elton Brand dove for the ball and tripped up Bryant, who instantly grabbed his left knee and hobbled toward the sideline. The Lakers called timeout, allowing Bryant some extra time to lightly jog and test out the knee.

Spoiler alert. Bryant can play like an MVP even when he's banged up. He promptly stole the ball and buried a fadeaway that gave the Lakers a 15-point lead.

Bryant said his knee was fine, but his ankle was stiff and sore.

Iverson, one of the greatest small men in league history, showed he's still got something left in those 34-year-old arthritic legs. He nailed one 3-pointer and two possessions later hit another that sliced the deficit to eight.

Iverson showed a glimpse of his former MVP self when he crossed-over Derek Fisher and tossed up a running bank shot as his 6-foot frame slammed onto the unforgiving court. He sank the free throw to complete the three-point play that was vintage Iverson and make it 68-63.

Bryant made the call to guard Iverson at the end of the quarter for a brief one-on-one matchup between 3 and 24.

"He's a scorer, he and I both," Bryant said. "That's what we do. We can score when we're 70 years old."

That third-quarter burst was about all Iverson and the Sixers could muster to make this one a truly close one.

Bryant stepped to the line late in the third to chants of "MVP! MVP!" only to hear it quickly drowned out by boos. He finished the quarter with a little step-back jumper to offset an invigorated Iverson.

"I just got it going a little bit," Iverson said.

Iverson scored 15 points on 6-for-7 shooting in the third to top Bryant's 5-of-7 14-point quarter. Iverson and Bryant each made 10 baskets in the game from the floor.

"That's what Allen can do," Jackson said. "I don't know if he can do it for 48, but he can still do that."

Iverson insisted he was so focused on trying to win the game, he didn't get caught up trying to outshine Bryant. He also refused to draw parallels between his career with Bryant's.

"It's evident that he is one of the best ever to do it," Iverson said. "He goes out there night in and night out and plays the same way every night."

This was not exactly the new look Carmelo Anthony was talking about.


Kobe Bryant scored 33 points and the Los Angeles Lakers nearly became the first team in three years to hold Anthony to single digits in a 104-97 victory over the Denver Nuggets on Saturday night.

Anthony, who declared last month, "You will see a different me," this season thanks to a focus on defense, finally found his rhythm in the fourth quarter, but that's when Bryant scored 14 points to fend off the fatigued Nuggets.

"We were stuck in the mud, and it's my responsibility to get it going," Bryant said.

It was the Nuggets who looked like they were stuck in quicksand by game's end. They had gotten in late following an overtime win over the Clippers at the Staples Center -- a game the well-rested Lakers watched from their Denver hotel rooms Friday night.

"I guess they were a little bit tired," Pau Gasol said.

And 'Melo was more than a little bit rusty.

Coming off a two-game suspension, Anthony scored 11 of his 13 points in the fourth quarter. He made two 3-pointers with under a minute left to extend his NBA-best streak of consecutive games in double figures to 208.

"I was a little rusty out there," Anthony said. "Good to get that one game under my belt."

Anthony, who ditched his trademark cornrows for a close-cropped cut, was held to a single bucket until sinking consecutive baskets to help the Nuggets slice it to 93-91 with 4 minutes left. He fired up an airball from beyond the arc on Denver's next possession, and Bryant responded with a basket at the other end to make it 95-91.

Denver (1-2) never got closer as the Lakers, who trailed most of the game before taking control in the fourth quarter, improved to 3-0.

"I'm not going to worry about the offensive game for myself. I can do that with my eyes closed," Anthony said. "I'm not really worrying about that; that will come around."

Anthony Carter scored 20 points to lead the Nuggets, who also got 18 points from Kenyon Martin before he departed in the second half with a pulled left hamstring.

Anthony hasn't been held below 10 points since Nov. 28, 2005, when he played just 1½ minutes against New Jersey before leaving with a sprained ankle after scoring just two points.

His franchise-record streak makes him the most consistent offensive player in the NBA since 2005, and it's 90 games longer than second-place LeBron James' 118-game streak.

The Nuggets have been focusing on defense since camp started, and they limited the Lakers to 38 percent shooting, but now it's the offense, of all things, that the Nuggets are struggling with. That, and offensive boards. They had just three of them against Los Angeles, only one by a starter.

"There are some things we need to work on. I think we forgot that we're a scoring basketball team, a running basketball team," Anthony said. "We spent so much time on defense in training camp, which is not a bad thing. It's going to take time on the offensive end to get clicking."

Anthony, who sat out the first two games of the season as punishment for his April 14 arrest on a drunken driving charge, was scoreless in the first half. He did, however, have a nifty assist on Carter's 3-pointer that ignited a 14-7 run that gave Denver a 52-46 halftime lead.

Anthony's first shot to fall was a 17-foot jumper with 9:39 left in the third quarter.

"There was one point in time in the third quarter I was like, 'OK, nothing's going to go in for me today.' I tried to get my teammates involved, trying to get guys open shots, play defense because I knew on the offensive end it wasn't clicking," Anthony said.

"I haven't had that feeling for a long time. I tell you what, I won't have it again. I'll tell you that."

Game notes
Martin is day to day with the first hamstring injury of his career. ... The Lakers have beaten Denver eight straight times.