how can i jump of one leg higher

[gunitcrip]

I am a two feet jumper but i cant jump of one for ****. So it is harder for me to dunk in a game since a two feet gather takes more time. I can jump pretty high of two. I can dunk standing still of the vert easy and windmill alleys and plenty of other ****. But i cant jump of one foot. Is it my technique. Should i just practice jumping of one foot from now on.

[franksg99]

I don't really know a whole lot about jumping but I'm guessing single-leg squats and weighted lunges will help your one legged explosion.

[pumped12]

for me its more comfortable to jump of one leg. im have been working lately to jump of 2 feet. so i figure it would be the same as one leg, just keep at it and practice one leg.

[Derk4397]

Originally Posted by franksg99

I don't really know a whole lot about jumping but I'm guessing single-leg squats and weighted lunges will help your one legged explosion.

No work on plyometrics. You can't jump off one leg because you can't transfer force well.

[powerlifter11]

It's tough, I'm a two foot jumper too. But also a 22' long jumper. A lot of it has to do with practicing your take off. Your opposing knee needs to lift close to your chest with your arm straight up. You need to focus on transferring your lateral motion to vertical, which can be tough.

[bigbi21]

had the same prob bro! i could drop step nasty but couldnt get **** on a fast break lol but pylo's will help alot try one leg bounds and skip jumps as high as possible! and work alot on technique its difficult but just keep on it! i can dunk from any position on the court now just doing that!

look up some pylo workouts on youtube and keep with them! and just work on it it will come! good luck and keep workin hard!

[qdiddy69]

Originally Posted by Derk4397

No work on plyometrics. You can't jump off one leg because you can't transfer force well.

best advice yet, you wanna work on devloping elastic strength even with the best technique your 1 legged jumps cannot be perfected without proper plyometric training

[NB01]

You may be having some trouble transferring force but it doesn't sound like you lack power. If you can dunk like that then you can produce plenty of force.

You're having trouble transferring force because of technique, plyometrics will increase the amount of force you can create and by doing one legged jumps you will improve your technique but you don't need to do them.

You need to practice jumping off of one leg. I know it feels awkward as **** sometimes but you can produce all the force you want but if you don't know how to use it then its a waste. It really sounds like you only need better technique. Good luck bro.

[sohard88]

If your better jumping off of 2 feet, you will almost certainly never be as good jumping off of 1 foot as 2. It has a lot to do with body structure. If you want to improve your unilateral jumping the best thing is just to practice jumping off of 1 foot for max height. The next thing to do are plyometrics with a large portion of them being 1 footed drills. S/L bounding of all sorts will help a lot. When you have built up some reactive stregnth you can start doing S/L depth jumps.

[Austin109]

plyometrics, bulgarian split squat, db jump squat, and the vertical jumpers bible are your friend

[Anarkix]

I have the same problem. You either adapt your 2 foot dunking to in game scenarios or you re-learn how to jump entirely. Basically, it's a or b (and hopefully eventually both):

A. Get really good at prohopping. I don't know what the techniques actually called, but it's damn effective (I know cause this is the one I went with).

B. Practice practice practice your 1 foot takeoff. Watch other people do it. Imagine yourself doin it. Then you'll do it better.

[jkdman81]

try weight jump squats...
1 leg and 2 legs
if jump high while weighted down you can jump even higher without....

[Derk4397]

Originally Posted by jkdman81

try weight jump squats...
1 leg and 2 legs
if jump high while weighted down you can jump even higher without....

Is that a joke?

[Insanity247]

i was a 1 footed jumper in high school and early college (i was a long jumper)
stopped running track and became a 2 footed jumper
37-39" standing vertical leap at 5-11 (could dunk flat footed vertical with 4 inches to spare)
I also used to touch the top of the square on backboard on a running 2 footed jump.

http://www.exrx.net/Lists/PowerExercises.html

[Dstein24]

in all honesty, its based more off of technique then anything. You need to work on the ability to transfer your horizontal momentum into vertical leap. Plyometrics will help you understand the transfer, as well as giving you more muscle coordination. Doing plyo, and practicing these techniques will help you a lot. So will buying strength shoes, but thats a waste of 150 bucks in my opinion. Im 5'7", i used to be able to barely touch the backboard. Started doing calf raises, knee bends, and lunges... while practicing these steps i learned from Devin Ebanks ( I played a few pick up games with him at the university rec center at wvu, i asked him for some tips) We are both from the same area, so i suppose he took a liking to me? anyway, here are his steps to me in a more educated, list format with some research and examples thrown in.

1.Run as fast as you can to build up momentum prior to taking off.
Long,bouncy steps are the key.(watch Stefan Holm run up into high jump)

2.Plant the jumping leg (lead foot- most righty's have a left lead foot...) just below your center of gravity. Do not plant the jumping leg too far ahead, it should be just a step ahead of the rest of your body,but still a lengthy enough stride to get enough power to get up.
Keep your hips high, don't bend your jumping leg too much and don't push off hard like you would with a 2 legged jump. It is just a slight bend with a quick explosion (Vince Carter and Kouder Ziani are masters at this)
Make sure on the last few steps you attempt for a maximum stride.
The quiter you leave the ground, and the less noise youu make,the better.
No heavy,noisy pounding steps. The lighter you are on your feet, the higher your jump will be ( for proof check out high jumpers and how they transfer energy)

3.Upon leaving the ground,drive your opposite leg up powerfully bringing up the knee hard to increase momentum.

4.Bring the opposite arm up powerfully,this will help aid the knee drive.

just try to execute the whole action as smoothly and as effortly as possible. Think of how Clyde drexler or george Gervin would float into the lane to do a finger roll.Think of it as you 'gliding'.

Most importantly though, make sure when you are stepping you go through the rolling motion of the foot... Heel, Flat, Toe.

Holm's High Jump
http://www.youtube.com/watch?gl=AU&h...&v=KhF1c4InaMo

Ziani's Dunks (56 inch vertical!)
http://www.youtube.com/watch?v=8GszNJ1NCWo

GOOD LUCK!

[ozcoltsfan]

Kinda off topic but make sure your not over doing it on the plyo's. If your playing BBall all the time then you are likely getting enough jumping practice and don't need much, if any, plyo's added to your program.

[SteR-]

Originally Posted by ozcoltsfan

Kinda off topic but make sure your not over doing it on the plyo's. If your playing BBall all the time then you are likely getting enough jumping practice and don't need much, if any, plyo's added to your program.

duuuude.. long time no see. What's happening with you and college ball??

[ozcoltsfan]

Originally Posted by SteR-

duuuude.. long time no see. What's happening with you and college ball??

Mate ill send you a PM.

[sharktank29]

jumping off one leg is almost like doing a lay up, i can only grab rim so thats what i aim for.

[apipedream0750]

Originally Posted by ozcoltsfan

Mate ill send you a PM.

send me on as well brother if u get a chance, wanan hear how ur doing

[k-leg]

I know how you feel, sort of. Jumping and leaping are the terms I like to use to distinguish the two. This article might be of interest to you. http://www.criticalbench.com/increase-vertical-jump.htm