Becoming A Single Leg Jumper

[MannyO]

Ok so I think I am predominantly a 2 foot jumper. I get high with it but I lose momentum when trying to go for a dunk ( I can dunk off an alley oop). Can someone give me advice on what to do to make the switch. I have been considering doing Duck Walks to help.

P.S - I saw the video on single leg form and I tryed it but I either didn't do it right or something but I couldn't even grab rim.

HELP!!

[LevisJeans]

You probably want to be able to jump off either foot, so I would strongly recommend practicing layups. Practice both left and right layups. For the right layup, make sure to jump with your left leg, and for your left layups, make sure to jump with your right foot. Remember that you want to jump wide, not high when you practice your layups.

[MannyO]

yea I do those. Btw Im 5' 10" 145 lbs

[Q.E.C]

You probably want to be able to jump off either foot, so I would strongly recommend practicing layups. Practice both left and right layups. For the right layup, make sure to jump with your left leg, and for your left layups, make sure to jump with your right foot. Remember that you want to jump wide, not high when you practice your layups.

Yea do this! I had your same problem MannyO. I could only dunk off of 2 legs with both hands, or 1 or the other. I'm a left, so I can jump off of my right leg now and dunk 1 hand. This makes it a lot easier when you have a fast break or something. Jumping off of my left leg to dunk with my right is a little weak right now, and the same for 2 hands. I can dunk 1 leg 2 hands, but I have to be closer to the rim and I don't dunk very hard that way because I don't want to risk missing it.

[MannyO]

Oh and what do you mean by jump wide? Like long stides?

[Burgz]

just practice jumping one footed
i was a one footed jumper and could only dunk off one foot
but i DREAMED of taking off two feet and slamming it down
i ended up playing volleyball to get in shape for basketball season
and naturally it's alot of two footed jumping
after the volleyball season my vert was the same, only that the first time i tried dunking off two feet i slammed it easy, where as before i could barely hang on the rim

it's all about muscle memory, put in the reps and you'll reap the benefits

[NotYetGreat]

yea I do those. Btw Im 5' 10" 145 lbs

I'm so envious. We're pretty much the same body type, but I can't grab the rim. I probably need 2 more inches to do so, but maybe half a foot or so to be able to dunk the ball. I've been practicing what the video said though ( I assume you got it from my thread the other week :D) and it's helped. It feels smooth. While I can't grab the rim yet, it's getting comfortable. Sounds like you should do some split squats or whatever you call them.


put in the reps and you'll reap the benefits

Not entirely true. In fact, increasing reps will more often than not make your muscles work with less intensity. I don't know why, but it seems as if it's an automatic response from the body or so. I'm no scientist, but then it does make a lot of sense, what other people say about "Reps vs Intensity".

[Junny]

I feel like I'm the opposite of the OP. I always feel like I'm in the air twice as long when I jump off one foot.　My two-feet jumps seem to be pathetic. Is this possible or am I just imagining things?

[LevisJeans]

Oh and what do you mean by jump wide? Like long stides?

Yes. When you practice your layups, make sure your first step is a long stride. When you jump, try to jump far out. It helps to slap the backboard, too.

[MannyO]

Yea I understand what you guys are saying. I think I need to practice power skips or something. Im not sure what Im doing wrong maybe not bringing my right knee up. Anybody have exercises or videos?

[LevisJeans]

Yea I understand what you guys are saying. I think I need to practice power skips or something. Im not sure what Im doing wrong maybe not bringing my right knee up. Anybody have exercises or videos?

Think of it this way: Your wrists have a string tied to your knee. When you pick up your right hand to go for a lay up, your right knee goes up with it. It's the same for your left hand. When you lift your hand to go for a lay up, your knee goes up with it.

[MannyO]

Think of it this way: Your wrists have a string tied to your knee. When you pick up your right hand to go for a lay up, your right knee goes up with it. It's the same for your left hand. When you lift your hand to go for a lay up, your knee goes up with it.

Ok. I suppose I need powerful hips right? Or just being able to transfer momentum.

[Automajic23]

just go to a gym or a park and practice taking a running start from the angles (about 3 strides) and then leap off 1 leg and grab rim. Work on this with both feet. Work on doing reverse layups without a ball and just grabbing the rim instead. Work on making an approach and doing a 2 legged jump grabbing rim.

We do these drills for 2 minutes in practice, i mean 2 minutes with 14 people is different from 2 minutes constantly from 1 person, so take about 10 second breaks and go at it again.

I have found that:
I can easily grab rim leaping off my left foot from the right side or going reverse
I can grab rim off 2 legs but everytime I try to 2hand it I always end up missing with my left hand and my right hand doesn't reach above the rim as high
I can only touch the rim leaping off my right foot (reaching up with left hand)

I'm 6' 171 lbs

[MannyO]

Do you think if I practice these things my 1 leg vert will become the same or higher than my 2 leg? Or do I need strength training?

[Automajic23]

Do you think if I practice these things my 1 leg vert will become the same or higher than my 2 leg? Or do I need strength training?

strength training helps ofc, but you should be able to reach new highs just by perfecting your jumping form

[MannyO]

strength training helps ofc, but you should be able to reach new highs just by perfecting your jumping form

yea I think Im lacking 1 leg strength or something. With adrenaline pumping I almost dunked off 1 leg with my left hand I don't know how. But on basic days I can't touch rim off 1 leg. Maybe its because I have weak ankles, or knees. Can you suggest any exercises?

[Automajic23]

yea I think Im lacking 1 leg strength or something. With adrenaline pumping I almost dunked off 1 leg with my left hand I don't know how. But on basic days I can't touch rim off 1 leg. Maybe its because I have weak ankles, or knees. Can you suggest any exercises?

squats, lunges, leg curls, leg extensions,

calf exercises help to a degree too, but your calves don't play that big a role in jumping, not like your quads, hams, and glutes. Core work is very important too.
Situps, side bends, etc

[MannyO]

squats, lunges, leg curls, leg extensions,

calf exercises help to a degree too, but your calves don't play that big a role in jumping, not like your quads, hams, and glutes. Core work is very important too.
Situps, side bends, etc

Sorry for so much questions. But when training lower body, like lets say Im doing single leg exercises, how many reps and sets are needed?

[Automajic23]

Sorry for so much questions. But when training lower body, like lets say Im doing single leg exercises, how many reps and sets are needed?

squats id prob do something like 5x 12,10,8,6,4 use the 1st set of 12 to warm up then go heavier

individual muscles id do 3x10 or 4x8

[Harlem]

i'm 5'10, i can slap the backboard easily with ether hand and catch allys on occasion but for some reason i jus can't duck off one foot, maybe its a mental thing.

[Spec5ial5k5]

practice tryin to do backboard taps off one foot thats what i did and i just naturally learn how to jump off one foot. Ur last 2 steps are suppose to be long quick and powerful the the leg ur usin before ur jump is just as important as ur foot ur jumpin off. If ur steps arent long u arm not low enough to jump. Idk if this will help for u but some high jumper said imagin urself jumpin of the foot u steped with before ur jump. Like if ur jumpin of ur left foot imagin urself jumpin off ur right foot

[MannyO]

Oh I see so the form is what needs work. Also Im going to be doing single leg workouts and such. Im using football as a way to also increase explosion, and quickness.

[Dresta]

Do you think if I practice these things my 1 leg vert will become the same or higher than my 2 leg? Or do I need strength training?Strength training would help more with your 2 legged vert, i'd suggest doing more plyos.

[Dresta]

Sorry for so much questions. But when training lower body, like lets say Im doing single leg exercises, how many reps and sets are needed?
i wouldn't recommend doing any more then 8 reps, if you're working on explosive strength. And vary it, so for the first few weeks do 3x8, then 4x6 for a few weeks and then 5x5. You don't want to do the smae routine for months, as you'll just plateau.

[cruthikai352]

Most probably working out using single-leg excercises as they will work differently than using regular 2 lef excercises. Things such as single-leg squat and single-leg hyperextensions. The only plyos I would recommend to use are jumps for height and depth jumps and altitude drops

[Automajic23]

i wouldn't recommend doing any more then 8 reps, if you're working on explosive strength. And vary it, so for the first few weeks do 3x8, then 4x6 for a few weeks and then 5x5. You don't want to do the smae routine for months, as you'll just plateau.

QFT

[O.J A 6'4Mamba]

just lift weights youll be able to jumper using both legs.

[JEFFERSON MONEY]

One leg jumper a la Brent Barry, G-Wallace, Dr. J instead of the D-WIlkins, VInce type? Gotcha. Gotta focus more on movement moreso than power if that makez any sense.

Check this out: http://www.geocities.com/howtoslamdunk/dunk/howtodunk.htm

^ Sounds like its written byh a clown but gotta good amount of truth in it.

Emphasize the movement. 1-legged squats with your foot on a higher bench (Bulgarian split-squats), Reverse lunges with a barbell on your shoulders, bounds, skip to my lous, squatting low, sprints etc.

[MannyO]

would it help if I did 300 (10 sets of 30) calve raises daily? And add in some jumproping.

[NotYetGreat]

would it help if I did 300 (10 sets of 30) calve raises daily? And add in some jumproping.

I'm think your thigh muscles are more important than your calf muscles. I remember reading somewhere that your calf muscles give 30% while your thighs give 60-65% or something like that.

[Spec5ial5k5]

I'm think your thigh muscles are more important than your calf muscles. I remember reading somewhere that your calf muscles give 30% while your thighs give 60-65% or something like that.
yea the aritcles right here
http://www.verticalleapsecrets.net/muscles-involved-in-vertical-jump.html
and OP doing 10 sets of 30 is training jumping endurance not explosion its like a sprinter training by running 5 miles a day. Do about 8 reps and heavy weights. but remeber ballhandling and shooting come first without them jumping high does nothing

[MannyO]

yea the aritcles right here
http://www.verticalleapsecrets.net/muscles-involved-in-vertical-jump.html
and OP doing 10 sets of 30 is training jumping endurance not explosion its like a sprinter training by running 5 miles a day. Do about 8 reps and heavy weights. but remeber ballhandling and shooting come first without them jumping high does nothing

Yea I started going to the weight room again today. I did leg press, calve raises and hamstring curls. Really my workout is to just JUMP daily. 3 sets of 25 jumps without arm swing another 3 sets of 25 with arm swing and tucking knees in, then ankle jumps and im trying to figure out how to do backflips without seriously injuring myself. Add this with weight training and I hopefully should be dunking soon.

[Rake2204]

Yea I started going to the weight room again today. I did leg press, calve raises and hamstring curls. Really my workout is to just JUMP daily. 3 sets of 25 jumps without arm swing another 3 sets of 25 with arm swing and tucking knees in, then ankle jumps and im trying to figure out how to do backflips without seriously injuring myself. Add this with weight training and I hopefully should be dunking soon.
Also don't forget trying to dunk daily. I promise I'm not being facitious when I say that one of the secrets to dunking is trying to dunk. A lot.

[MannyO]

2day I went to the foot doctor and I was diagnosed with foot tendonitis. I had lost the arch in my left foot and became flat footed there. So the doctor wrapped it up and said I would get arch support if the wrap does its job. So far the wrap is doing good and I get up higher off 2 feet. I could have sworn I almost dunked 2 hands 2day.

[jacobwh]

Hey fellas I thought this might help out:

Whether you are a strong 1 or 2 leg jumper you can practice focusing on specific aspects to improve one type or the other. Here are a few things to keep in mind.

1. If you are a 2 foot jumper you may want to try doing many of the exercises off one foot. Even the resistance training can be done with one foot. The great thing about training with one foot is that the gains will still transfer to 2 foot jumping.
2. Most people favor a jumping style (1 or 2 foot) and because they practice that specific type of jumping form they are strengthening and improving it always while the other type of jumping suffers. The same happens when we are better at jumping off left or right foot. The increased coordination and strengthened neural paths play a huge role in power development of your vertical. I would practice jumping in the type of form you want to improve very often. Doing the act repetitively (daily) induces what is called

[NotYetGreat]

[QUOTE=jacobwh]Hey fellas I thought this might help out:

Whether you are a strong 1 or 2 leg jumper you can practice focusing on specific aspects to improve one type or the other. Here are a few things to keep in mind.

1. If you are a 2 foot jumper you may want to try doing many of the exercises off one foot. Even the resistance training can be done with one foot. The great thing about training with one foot is that the gains will still transfer to 2 foot jumping.
2. Most people favor a jumping style (1 or 2 foot) and because they practice that specific type of jumping form they are strengthening and improving it always while the other type of jumping suffers. The same happens when we are better at jumping off left or right foot. The increased coordination and strengthened neural paths play a huge role in power development of your vertical. I would practice jumping in the type of form you want to improve very often. Doing the act repetitively (daily) induces what is called

[jacobwh]

Hey great to hear from you! Glad you are making progress, keep me updated!

[Rake2204]

Oh my gosh! It's Jacob! Subscribed to you on YouTube, and I emailed you a few months back (also subscribed to the JumpManual newsletter). Thanks to your vids, I'm just a few inches away from grabbing rim! Well, just grabbing rim. Actually dunking it will take some more...
Yes, I think you pointed me toward his videos as well. They were very educational and exactly what I was looking for (a technical approach to how I could specifically improve my dunking skills). I'm thankful for all the time and effort put in to spread this knowledge.

[NotYetGreat]

Hey great to hear from you! Glad you are making progress, keep me updated!

Sure thing. :cheers:

[MannyO]

[QUOTE=jacobwh]Hey fellas I thought this might help out:

Whether you are a strong 1 or 2 leg jumper you can practice focusing on specific aspects to improve one type or the other. Here are a few things to keep in mind.

1. If you are a 2 foot jumper you may want to try doing many of the exercises off one foot. Even the resistance training can be done with one foot. The great thing about training with one foot is that the gains will still transfer to 2 foot jumping.
2. Most people favor a jumping style (1 or 2 foot) and because they practice that specific type of jumping form they are strengthening and improving it always while the other type of jumping suffers. The same happens when we are better at jumping off left or right foot. The increased coordination and strengthened neural paths play a huge role in power development of your vertical. I would practice jumping in the type of form you want to improve very often. Doing the act repetitively (daily) induces what is called

[Swaggin916]

right now my problem is my knees and shins. I used to be a 1 footed jumper before I started to do strength training, then became a 2 foot jumper. I never used to have any pain when I jumped off 1 foot, but now after a couple reps my knees feel sore, shins might start hurting... it sucks. From my experience I could stretch further when I jumped off 1 so now with my vertical quite a bit higher than it used to be it would be really helpful. I have been doing 1 legged exercises via the VJB for the past 6 weeks... but at the same time my knees haven't felt that great since I've started so I don't think I am going to see any gains until I finish the program and my knees heal up completely.