Adarq.org

Well the bounds are similar and you can do them with a more vertical emphasis as well if you want to. But the thing with bounds is - they overload that leg A LOT. They make that leg absorb and release energy efficiently and without collapsing. It gets adapted to that stimulus and then a normal single leg jump, with obviously less overload will be an easy thing. So it does a bunch of stuff for you.

And bodyfat and bodyweight plays quite a role in the single leg jump. However, if you look at people like LeBron or Shannon Brown - they're pretty heavy but jump a lot off one leg. The reason for that is their incredible strength. Low bodyfat and a lot of muscle.

It's one thing to compare a 15% bodyfat guy at 180 lbs with a 7% bodyfat guy at 180 lbs. That guy with 7% bodyfat has a lot of muscle to make up to those 180 lbs, and probably squats much more than the 15% bodyfat guy.

In other words, if you're to compare say Shannon Brown to yourself, you have to think how much more stronger he is at say the same weight than you.

Now the problem I see for you in particular is your low height (yes, I know). To be a good one-leg jumper you need good leverage, and at 5'5 that's hard to believe. You're going to need incredible strength to compensate for the lack of leverage.

Mine's sucks so much right now.

After being able to consistantly squat 140 kg (308 lbs) as a close 1RM lift (could probably squat 145 or even 150), right now a 120 kg attempt is felt like a close to 1RM attempt. Basically it feels like what 140 felt like one month ago. ONE FUCKING MONTH AGO!

What about a reverse hyper iso with weight?

Or the leg extension iso? Man I did that today and just felt incredible jump afterwards in the gym. Really awake my VMOs up, it felt TOTALLY different. It felt like you attached another muscle to my legs, a muscle that wasn't there before (talk about the lack of natural VMO recruitment )

You can still jump well with a palmed ball off one leg... if you time your arm swing well the weight of the ball could even help.

I read that deadlifts hit the glutes harder than squats.

Hip thrusts seem to own both for the glutes.

Read that article from the glute guy, eh?

One-leg 42 inch jump:

<a href="http://www.youtube.com/watch?v=tPg8IGov9d8" target="_blank">http://www.youtube.com/watch?v=tPg8IGov9d8</a>

2.99m (9'10) rim measurement:

<a href="http://www.youtube.com/watch?v=J8WBX_bjKrg" target="_blank">http://www.youtube.com/watch?v=J8WBX_bjKrg</a>

One-leg jump back angle:

<a href="http://www.youtube.com/watch?v=PdTDEebYX5M" target="_blank">http://www.youtube.com/watch?v=PdTDEebYX5M</a>

Two feet jump back angle:

<a href="http://www.youtube.com/watch?v=89LzxbhCe0g" target="_blank">http://www.youtube.com/watch?v=89LzxbhCe0g</a>

Height measurement:

<a href="http://www.youtube.com/watch?v=MdY96NDWKuo" target="_blank">http://www.youtube.com/watch?v=MdY96NDWKuo</a>

Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.

In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.

http://jumpcoach.blogspot.com/2008/12/merry-christmas.html

Did it in the past, you can see my comment from 2009 in there

Merry Christmas!

I am currently relaxing at my parents home in Milwaukee, and everything has died down quite a bit around here lately, so I have decided to write down a program template that I have found incredibly effective.

This program is designed pretty strictly for improving single leg jumping ability, although two leg jumping ability could also be improved a lot as well, it would just depend on what exercises you wanted to plug in, and what your needs are as an athlete.

So here it is. The KEY here is partly the cycle format. It is 2 weeks on and 1 week very easy, and this cycle continues until training effects (improvement are no longer noted). After this, it may be wise to move to a fatigue based cycle incorporating fewer workouts in a longer period of time. This program is a frequency based program, and has the potential to increase your single leg jump several inches in a 3-6 week time period, even if you have been training for a long time.

ON Week 1:

Monday: Weights,

Dynamic Warmup
Clean 5,4,3,3 moderate weight
10-12" Barbell Box Step-Up, 3x6, moderate weight
Barbell Calf Raise, 3x10, moderate weight
Jump Squats with minimal knee bend and ground time , 2x15, 45lb
Stretching
Recovery Methods


Tuesday: Plyometrics

Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2

Hurdle Hops: 6x4 over higher hurdles

3x50 Jumproping

Wednesday: slow jog/stretch/recover

Thursday: Weights

Dynamic Warmup
Snatch or Jerk/Push Press. 5,4,3,3 moderate weight (75-80% 1RM)
1/2 Squat. 3x6 moderate weight
Single Leg Calf Raise. 2x10 with weight
Jump Squats like Monday. 2x15, 45lb

Friday: Plyometrics

Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 2

Hurdle Hops 5x5 (lower hurdles) make sure minimal ground contact time is attained.
Jump Roping 3x50.



ON Week 2: slightly higher intensity, lower volume

Monday: Weights,

Dynamic Warmup
Clean 5,3,2 moderate/heavy weight
10-12" Barbell Box Step-Up, 2x6, moderate/heavy weight
Barbell Calf Raise, 2x10, heavy weight
Jump Squats with minimal knee bend and ground time , 2x12, 55-65lb
Stretching
Recovery Methods


Tuesday: Plyometrics

Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2

Hurdle Hops: 5x4 over higher hurdles

3x50 Jumproping

Wednesday: slow jog/stretch/recover

Thursday: Weights

Dynamic Warmup
Snatch or Jerk/Push Press. 4,3,2 moderate.heavy weight (80-85% 1RM)
1/2 Squat. 2x6 heavy weight
Single Leg Calf Raise. 2x10 with weight
Jump Squats like Monday. 2x15, 55-65lb

Friday: Plyometrics

Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 1

Hurdle Hops 5x5 (lower hurdles) make sure minimal ground contact time is attained.
Jump Roping 3x50.


Week 3: Off/Easy

Monday: dynamic warmup
3x30m low skips
3x30m high skips
3x30m skip for distance

Tuesday: play game/light training

Wednesday: weights
2x4 cleans light
2x4 snatch light
2x10 squat very light

Thursday: play game/jog/light train

Friday:
3x100m accelerations
test single and double leg jumping
4x50 jumprope


Repeat this cycle until you don't gain anymore. You can switch exercises, sets and reps, but try and keep the general scheme the same. Week 1: volume, Week 2: intensity, Week 3 rest! Repeat. Realize, there is a ton of volume in this program, and you ARE going to be pretty tired during the two weeks, but you will gain a lot in the off weeks.

Merry Christmas!

Joel Smith, MS, CSCS
Assistant Track and Field Coach
Wilmington College
Posted by Joel at 1:46 PM