Single Leg Vertical Jump
Boost your explosive power and lower body strength with the Single Leg Vertical Jump. Learn proper form for maximum height and safe landings.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Single Leg Vertical Jump
Description
A plyometric exercise that improves lower body strength and explosiveness. Stand on one leg, lower into a slight squat, and then explode upwards as high as possible. Land softly and repeat.
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How to do Single Leg Vertical Jump
- 01Setup
Stand tall on one leg, with a slight bend in your knee and the other leg bent behind you. Keep your core engaged and gaze forward.
- 02Setup
Find your balance, ensuring your hips remain level and your standing foot is firmly planted. Position your arms bent at your sides, ready to assist with the jump.
- 03
Initiate the jump by quickly lowering into a quarter squat on your standing leg, simultaneously swinging your arms backward.
- 04
Explosively drive through your heel and midfoot, extending your hip, knee, and ankle to propel your body vertically as high as possible, swinging your arms forward and upward.
- 05
Absorb the landing softly by bending your knee and hip upon contact, maintaining balance on the same leg. Control your descent to minimize impact.
Tips
- Focus on a quick transition from the eccentric (lowering) to concentric (jumping) phase to maximize power output.
- Utilize your arms effectively; swinging them forcefully upwards as you jump adds momentum and height to your jump.
- Prioritize controlled, soft landings to protect your joints and prepare for the next repetition.
- Maintain a stable core throughout the movement to prevent lateral swaying and ensure efficient force transfer.
Common mistakes
- Not landing softly can lead to joint stress; focus on bending your knee and hip to absorb the force smoothly.
- Insufficient squat depth reduces the power available; ensure you lower into a quarter squat to fully engage your glutes and quads.
- Losing balance during takeoff or landing compromises jump height and safety; actively engage your core and focus on a stable base throughout the entire movement.
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Is Single Leg Vertical Jump good for beginners?
Single Leg Vertical Jump is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Leg Vertical Jump?
You need Body weight to perform Single Leg Vertical Jump. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Leg Vertical Jump?
Focus on a quick transition from the eccentric (lowering) to concentric (jumping) phase to maximize power output. Utilize your arms effectively; swinging them forcefully upwards as you jump adds momentum and height to your jump. Prioritize controlled, soft landings to protect your joints and prepare for the next repetition. Maintain a stable core throughout the movement to prevent lateral swaying and ensure efficient force transfer.
What are common mistakes when doing Single Leg Vertical Jump?
Not landing softly can lead to joint stress; focus on bending your knee and hip to absorb the force smoothly. Insufficient squat depth reduces the power available; ensure you lower into a quarter squat to fully engage your glutes and quads. Losing balance during takeoff or landing compromises jump height and safety; actively engage your core and focus on a stable base throughout the entire movement.
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Free · iPhone only · Available on the App Store