Hi I am a one foot jumper looking to increase my single leg jump. The dunks im able to do is one and two hand off the backboard, lobs, and with the dribble. My goal is to go behind the back and between the legs. Does anyone have any good advice?
Get stronger is basic lifts like squats/ trap bar deads (if you are tall), presses and pulls and continue to practice your dunks. When you are practicing stop when you don’t feel fresh anymore. Don’t continue to grind it out if you aren’t feeling bouncy or lively. If your legs, calves, ankles or knees feel dead, tired, sore or heavy take a few days off.
If you are carrying any extra bodyfat, losing that will help also, but I doubt that is the case in your situation.
Jumps, Olympic lifts, jump squats, just make sure your jumping performance is increasing & you feel better after doing them so you get a stimulus to adapt & don’t over do it …the stronger you are the lighter your body weight is relative to your limit strength, explosiveness is great to turn on your biggest strongest muscles
every read kelly baggett’s work? I’m thinking about the vertical jump bible in particular, but he has a lot of articles available online. His philosophy and methods seem very much in line with those of CT.
I really like Baggett’s ideas. He breaks stuff down to simple concepts and then does the most obvious things to get results. As far as jump training he breaks it down to 4 basic things that may need to be improved to jump higher.
- Jump technique-practice jumping properly
- Body comp-excess bodyfat will hold you down
- General Strength- if you aren’t strong you can’t produce much force
- Reactive ability- if you aren’t fast and reactive you can’t create force with the strength you have
It’s basic obvious stuff. You just find which area(s) you are lacking and focus on improvement there.
good recomendations, check out kelly bagget site. that dude knows his stuff like a mutherfucker.
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