1 leg vertical jump?!
Question: I'm pretty good at jumping off of 2 legs but when i jump off of 1 i get up about 6 inches less so i was just wondering besides technique what are some good exercises to do to increase this?
Answers: I'm pretty good at jumping off of 2 legs but when i jump off of 1 i get up about 6 inches less so i was just wondering besides technique what are some good exercises to do to increase this?
the answer is Plyometrics i think, I am 6'3 and I wanted to boost my vertical 1 foot jump, and to do that you need to build your fast twitch muscle group.
I assume this is for basketball, or a jumping sport(high jump, long jump, triple jump) If you want to have distance in your 1 legged jumps you will want to do ab training, your abs will help you launch yourself.
Now for your training I suggest following this guide:
http://www.basketball-drills-and-plays.c...
It does say basketball, but its because its to help train vertical jump.
If you don't want to read it here is a weekly training schedule:
Every other day training
Day 1:
2 sets of Cone Hops
2 sets of Bounding
2 sets of box Jumps
Day 2:
3 sets of skipping
2 sets of Rim jumps
Day 3:
3 sets of Step Ups
3 sets of Squat lunges.
if this seems like to much forget about doing that much at first, just work your way up.
Skipping: Skip like a school girl but with an exaggerated high knee. 25 steps in a set
Bounding: Jump with 2 feet and immediatly apon landing roll into another jump, and the same again, and so on. 15-25 steps in a set
Cone hops: 2 feet jump sideways over a cone or another high object. 15-25 jumps in a set
Box jumps: Jump down from a box 2-3 feet high, and when you land jump as high as you can in an explosive reaction, and repeat. 15-25 jumps in a set
Rim Jumps: Jump as high as you can towards a basketball ring or similar object, spending little time on the ground. 10 -15 jumps in a set
Step ups: Step up to a 12" box with your right foot then back down and repeat with your left foot. As many as you can in a set, add weights as you get fitter.
Squat Lunges: Lunge forwards with your right foot, forming a 90 degree angle with your right knee and right thigh. Repeat with you left leg. 15-25 lunges in a set, add weight as you get fitter.
This isnt all my information, its just what I learnt while training to play tall in basketball and to dunk :P.