Author Topic: Single Leg Jumping Improvement  (Read 1653 times)

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horton

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Single Leg Jumping Improvement
« on: July 23, 2011, 08:56:40 pm »
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Lance (or anyone else)

Im really looking to increase my single leg jumping . Off 2 feet my vertical is right around 40 inches but off 1 it is a much different story. Its very inconsistent. 2 week ago I got my first dunk off 1 and havent been able to come close since. At times I can even grab rim with two hands off 1 and other times, not even close.

Lately ive been doing BSS with a dumbbell, goblet style, for 3 sets of 5. Ive been using heavy weights, and 2 weeks ago I hit 20 reps with each leg with an 85 lb db. I weight about 160 so i feel my legs are pretty strong.

Do you have any suggestions on what kinds of lifts/plyo exercises I should be focusing on to improve my single leg jumping. Should I switch to donig the bss with a barbell now that the dumbbells are getting a little to heavy to hold, or should I pick a different exercise. What do you think is holding me back? Im really looking for some guidance as too what my training should be like to improve my single leg jumping while still improving my 2 footed jump at the same time.

If you've written a program for single leg jumping improvement i'd love to see it, or if you even had the time to write one up I would highly appreciate it. Not trying to ask for too much though. Any advice is very much appreciated.

LanceSTS

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Re: Single Leg Jumping Improvement
« Reply #1 on: July 24, 2011, 12:35:04 am »
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Lance (or anyone else)

Im really looking to increase my single leg jumping . Off 2 feet my vertical is right around 40 inches but off 1 it is a much different story. Its very inconsistent. 2 week ago I got my first dunk off 1 and havent been able to come close since. At times I can even grab rim with two hands off 1 and other times, not even close.

Lately ive been doing BSS with a dumbbell, goblet style, for 3 sets of 5. Ive been using heavy weights, and 2 weeks ago I hit 20 reps with each leg with an 85 lb db. I weight about 160 so i feel my legs are pretty strong.

Do you have any suggestions on what kinds of lifts/plyo exercises I should be focusing on to improve my single leg jumping. Should I switch to donig the bss with a barbell now that the dumbbells are getting a little to heavy to hold, or should I pick a different exercise. What do you think is holding me back? Im really looking for some guidance as too what my training should be like to improve my single leg jumping while still improving my 2 footed jump at the same time.

If you've written a program for single leg jumping improvement i'd love to see it, or if you even had the time to write one up I would highly appreciate it. Not trying to ask for too much though. Any advice is very much appreciated.

I cant make you a whole training template based on that info alone bud, some easy things you can add to help the single leg jump are single leg bounds, and some good glute/hamstring exercise like the rdl.  You can improve both simultaneously for sure, just make sure youre jumping off one leg a LOT, and keeping a balance between the anterior and posterior chain in your training.
Relax.