One of the most common movements that athletes struggle with is being able to jump off one leg.
This can cause problems…
For one, during the top speed phase of your sprint, you’re producing high amounts of force vertically to fight gravity. So, if you struggle to jump off of one leg, your top speed will suffer.
Two,
Your lack of single-leg power could be a symptom of strength imbalance.
Many athletes have left-to-right imbalances because of the sport they play, or because they favor a certain side. If you want fluid, supple movement patterns, you’ll want to work these imbalances out.
Three,
Many athletic feats require unilateral explosiveness.
Particularly the dunk.
So, all this said, I want to share two movements that will help you raise your single leg explosiveness, balance out your body, and improve your movement proficiency.
The first is a staggered single-leg box jump.
To perform this movement, you’ll stand in a staggered stance, working leg in front, the other leg in the back. From here, place the big toe of the back leg on the ground and use it for balance, keeping the majority of your weight on your front leg.
Lower down into a quarter squat position and explode off the front leg, landing with two feet on the box.
Once you’re proficient in this movement, you’ll move onto a more dynamic movement in the approach single leg box jump.
For this movement, approach the box like you’d approach the basket for a layup.
Pop off of one leg, and land two on the box.
It’s important to know that not all athletes should start with these movements.
If you lack balance,
Feel wobbly,
Or your knee collapses when you jump off of one leg,
You need to build an explosive base with extremely low-level plyometrics and most likely, you need to strengthen the muscles of the VMO and glute medius. I do this extensively with my athletes when I program for movement efficiency, and to avoid injury.