In college I was a two-footed jumper. It was easy to do a reverse, tomahawk, or 360 slam dunk off two feet, but when doing single leg jumps, I could barely do a rub dunk. If I was going to be an effective slasher, I needed to jump higher off one foot!
After reviewing my training program, it was obvious why: All my plyometrics were performed off two feet! The principle of specificity states that what you practice improves.
So for all you two-footed jumpers, here’s a single leg jumping exercise progression to get you to jump higher off one foot.
Jumping requires coordination and timing. The more your training program mimics basketball movements, the more transfer you’ll get onto the court.
If you practice jumping off two feet, you’ll get better at jumping off two feet. If you practice single leg jumping exercises, you’ll jump higher off one foot.
Another aspect to consider is what your upper body is doing. We all know that jumping with a basketball is a lot different than jumping without one. Using a medicine ball coordinates your upper and lower body while providing resistance to increase power.
Here’s a quick video of my favorite single leg jumping progression:
Choose a box height that is challenging but still allows you to have hang time. If the box is too high, the drill turns into a step up.
I suggest an 18″ box for most athletes. If you have serious hops, you might want to try a 24″ box.