Author Topic: Single Jumper says hello  (Read 3252 times)

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ADot

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Single Jumper says hello
« on: June 06, 2016, 10:53:22 pm »
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Hey guys I am a single leg jumper and hope to be able to dunk before my first year of college.
Are my stats:
6'0 ft
8'0 standing reach
6'2 wingspan
170
29-30 inch make vert
Very slow
I can grab rim and dunk a deflated soccer ball t
Did long jump and triple in high school.

I starting back my training intensity back up after couple week break. I've been doing single leg tuck jumps 12 sets times 20 each leg. Deep squats with 160.  Jumping and dunking. I did track workouts before which involved sprinting and bounds. I want also become more posterior dominant and reactive.

I think have weakness in my lower legs and quads because I can't run fast and jump high I have to slow down and take quick three step acceleration to jump. I also hope to improve my speed.
 It would be cool if could take off in a fast break and slam.

here some of my videos
https://www.youtube.com/watch?v=rWf_2sS81H8
https://www.youtube.com/watch?v=oncAZ9G-z5s
If you have any tips for single leg jumping that would be helpful.

Kingfish

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Re: Single Jumper says hello
« Reply #1 on: June 06, 2016, 11:26:16 pm »
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split squats with elevated legs for better range of motion.

<a href="http://www.youtube.com/watch?v=RZlodHgCipk" target="_blank">http://www.youtube.com/watch?v=RZlodHgCipk</a>

welcome and good luck!
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Single Jumper says hello
« Reply #2 on: June 07, 2016, 10:07:38 am »
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 :welcome:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

seifullaah73

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Re: Single Jumper says hello
« Reply #3 on: June 07, 2016, 05:51:05 pm »
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hey man, welcome to the forum
good luck with your goals.
 :lololol:
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

ChrisM

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Re: Single Jumper says hello
« Reply #4 on: June 13, 2016, 07:40:14 pm »
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Welcome!!! How much do you weigh?
Insert motivational quote here...

Coges

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Re: Single Jumper says hello
« Reply #5 on: June 14, 2016, 03:48:50 am »
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Welcome. Great to see another single leg jumper on here. There's not too many of us.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky