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Author Topic: One-leg strength jumping exercises  (Read 13872 times)

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BT

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One-leg strength jumping exercises
« on: August 08, 2011, 07:51:32 am »
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I've just read Raptors One-leg running jump - reactive vs strength jumping article and realized that I'm a total reaction jumper. Great for dunks comps and all but when it comes to game situations, i.e dunking on fast breaks I find my leg gives out if I'm really trying to get up there.  Its like my mind is saying dunk and my leg is saying fuck you, thus resulting in a totally uncoordinated dunk attempt where I only get 3 inches of the ground.

What exercises should I be working on to help me become more of a complete jumper?. 
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LBSS

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Re: One-leg strength jumping exercises
« Reply #1 on: August 08, 2011, 09:46:32 am »
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Quote from: BT on August 08, 2011, 07:51:32 am
I've just read Raptors One-leg running jump - reactive vs strength jumping article and realized that I'm a total reaction jumper. Great for dunks comps and all but when it comes to game situations, i.e dunking on fast breaks I find my leg gives out if I'm really trying to get up there.  Its like my mind is saying dunk and my leg is saying fuck you, thus resulting in a totally uncoordinated dunk attempt where I only get 3 inches of the ground.

What exercises should I be working on to help me become more of a complete jumper?. 

the bold part made me laugh. great description.  :highfive:
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Raptor

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Re: One-leg strength jumping exercises
« Reply #2 on: August 08, 2011, 10:41:55 am »
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You need to teach your body to accept a high amount of force in the plant, so the best thing is to overload that movement by bounding and sprinting. Also, the stronger you are the less you're going to experience that since the muscles will be able to lock and hold that leg "straight" (prevent knee collapse).
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k6mi

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Re: One-leg strength jumping exercises
« Reply #3 on: August 08, 2011, 10:58:32 am »
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Quote from: LBSS on August 08, 2011, 09:46:32 am
Quote from: BT on August 08, 2011, 07:51:32 am
I've just read Raptors One-leg running jump - reactive vs strength jumping article and realized that I'm a total reaction jumper. Great for dunks comps and all but when it comes to game situations, i.e dunking on fast breaks I find my leg gives out if I'm really trying to get up there.  Its like my mind is saying dunk and my leg is saying fuck you, thus resulting in a totally uncoordinated dunk attempt where I only get 3 inches of the ground.

What exercises should I be working on to help me become more of a complete jumper?. 

the bold part made me laugh. great description.  :highfive:
rofl rofl . x2.
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BT

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Re: One-leg strength jumping exercises
« Reply #4 on: August 08, 2011, 11:49:16 am »
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Quote from: Raptor on August 08, 2011, 10:41:55 am
You need to teach your body to accept a high amount of force in the plant, so the best thing is to overload that movement by bounding and sprinting. Also, the stronger you are the less you're going to experience that since the muscles will be able to lock and hold that leg "straight" (prevent knee collapse).

Gotcha, I may use some of my court time sprinting up and down the court jumping from as far out as I can. Hopefully that and the leg sessions in the gym will stop this from happening in the future  :headbang:
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Raptor

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Re: One-leg strength jumping exercises
« Reply #5 on: August 08, 2011, 02:50:24 pm »
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I used to have this in the past happen very often, but rarely now. It still happens if I don't jump using acceleration and using a constant speed instead because I learned to "force my way up" in an accelerative manner now for quite some time, so I mess things up when I try to jump reactively.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

undoubtable

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Re: One-leg strength jumping exercises
« Reply #6 on: August 08, 2011, 03:54:38 pm »
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I'm pretty much the same way. I jump my best off one leg when I'm at my strongest and my legs are extremely stiff. I sort of bound my way during the run-up and have a really forceful plant and push with the entire foot touching down.

Its quite the opposite with my two foot jumps as I jump my highest when I feel very loose and and the jump is almost effortless and more reactive.
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