How to jump higher off one foot

How to Jump Higher Off One Foot

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Athletes can often jump higher off one foot compared to jumping off two feet because they can more efficiently transfer horizontal force into vertical height. Here's how to improve your single-leg jump:

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Technique:

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• Approach Speed: Increase your running speed at takeoff. Your speed should increase consistently until takeoff for the best results.
• Knee Swing: As you jump, swing the knee of your non-jumping leg upward aggressively.
• Triple Extension: Fully extend your leg at the ankle, knee, and hip by squeezing your calves, quads, and glutes as you push off the floor.
• Body Positioning: Practice body positioning from head to toe.
• Foot Contact: Jump off the front of your foot, using the ball of your foot, and explode vertically through your toes.
• Penultimate Step: Utilize the penultimate step as much as possible to maximize your vertical height. Plant your takeoff leg either flat-footed or on the heel. As you roll through this step, push the hip forward, and drive the arms and leg in unison upwards.

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Balance and Stability:

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• Balance and stability are especially important when jumping off one foot. Practice being fully on balance and in control of your body on one leg, paying attention to the muscles you are contracting and relaxing in order to do this. As you progress, practice a variety of movements with only one foot on the floor, aiming to improve your body control.
• Mobility training is also key for establishing this balance and stability.

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Read: How to jump higher for volleyball

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Plyometrics:

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• Plyometric exercises can train your mind-muscle connection, increasing your awareness of how to jump vertically with a one-foot takeoff.
• Examples of plyometric exercises include single-leg hops for height, single rotating hops for distance, hop-hop steps over hurdles, single-leg take-offs with a knee drive and hold, and single-leg skipping.

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Gym Exercises:

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• Focus on exercises to build strength and power for your one-foot takeoff.
• Good exercises include calf raises, single-leg hip thrusts, single-leg squats, reverse lunges, walking lunges with weights, deadlifts, Romanian deadlifts, and single leg press

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Read: Best exercises to increase jump height