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Yet Another Jumping Question

arondaballer Posts: 1,054 Joined: 2003/06/14	2004/04/04, 05:14 PM I know there have been a lot of posts on how to improve your vertical and such, butI was curious if any of you know any excercises that help one footed takeoffs? I know I need to be able to jump off one or both but I have found that most exercises (though they would help the one footed takeoff as well), seem to be focused on two footed takeoffs. Any advice? -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/04, 05:48 PM Try step-ups. Drive your free leg to the sky when you step up onto the knee high box. Perform 5 per leg with a moderate to hard weight. Perform single leg plantar flexion for the calves. Try cyclic split squat jumps and single leg tuck jumps. Jump rope on one leg. Alternate every 5 jumps.
Relique Posts: 187 Joined: 2004/03/17	2004/04/05, 01:08 PM yep, those are the jump exercises I used when I was playing B-ball in highschool, also, if your not seeing results quite as much, put on a weight vest, not ankle weights, they dont help as much, but a vest will and do your workout. -------------- Sean "TBAR" Johnson -USAF-
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/04/05, 07:13 PM Thanks, I was thinking about buying a weight belt by JumpUsa. They've got some pretty good jump training stuff. Gator, what is single leg plantar flexion? Kind of a calf raise? -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/04/07, 08:44 PM Is single leg plantar flexion just calf raises? That's all I can find online. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
arnold789 Posts: 5 Joined: 2004/04/03	2004/04/08, 07:42 PM generally speaking training 2 ft plyos will improve your 1 leggers but heres a good one: stand on a chair less than 2' high and drop to a 1-leg take off sprint. really you can do almost any jump drill with 1 leg, but don't neglect the 2 leg drills. another is doing 1 leg dunks taking off from a small 8" block! really good site to chek out for jump improvement is www.bionicplyometrics.com
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/04/08, 08:54 PM cool, thanks everyone -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/09, 06:52 AM www.bionicplyometrics.com doesn't tell you anything. You have to buy the plan. Baller, the path to a higher vert is simple. 1. Squat with 55-85 % of your 1RM. 2. Perform Olympic variations in your training plan. 3. Perfrom 1 legged strength exercises. 4. Superset heavy squats with box jumps. 5. Perform proper jump technique off of 1 and 2 legs. 6. Work your trunk hard. 7. Keep excess body fat off of your body. 8. Train for strength and power not mass
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/04/11, 10:43 PM Thanks man, if you only knew how much you help me and I could probably speak for all of us in the powerlifting forum. You help a lot!!:dumbbell: -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
ursusarktos Posts: 346 Joined: 2004/01/18	2004/04/12, 10:33 AM Arondballer, Yes, plantar flexion is the ankle motion which occurs during the 'up' phase of a calf raise (calf muscles contracting concentrically, ie. muscle is shortening). Dorsi flexion of the ankle is what occurs on the 'down' phase of a calf raise (when youre calf muscles are eccentrically contracting - ie. muscle is lengthening while still producing tension). Developing calf muscle & tendon strength both concentrically and eccentrically (as one would during normal calf raises) is important for jumping.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/04/12, 04:19 PM Thanks -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt