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Under8d · #1 (**permalink**) 07-01-2009, 09:55 AM

I have started to train my calves doing 200 or more calve raises a day, and squats. I think I need single leg power. Im 5' 10" 15 years old and I can almost dunk off 2 feet. But I feel that dunking off 1 foot has a greater advantage, but i cant even grab rim off 1 foot. Can you help me with this transition.

DeVoN · #2 (**permalink**) 07-03-2009, 12:01 PM

Hey bud, ok first of all the 200 or more calf raises is a waste of time man, you would benefit a lot more by doing something like hamstring curls,dead lifts or cleans. your calf's arnt as important as you think, having a strong core is more important then your calf's. check out VertFreak101 Forum - Powered by vBulletin and im sure they will say the same thing.

And by increasing your vertical both your 2 and 1 foot jumping will go up. the reason your 2 foot jump is higher is because that is what your use to, practice your 1 foot jumping form and you should be able to get just as close to dunking as you are off 2 feet.

jacobwh · #3 (**permalink**) 07-04-2009, 03:55 PM

Whether you are a strong 1 or 2 leg jumper you can practice focusing on specific aspects to improve one type or the other. Here are a few things to keep in mind.

1. If you are a 2 foot jumper you may want to try doing many of the exercises off one foot. Even the resistance training can be done with one foot. The great thing about training with one foot is that the gains will still transfer to 2 foot jumping.
2. Most people favor a jumping style (1 or 2 foot) and because they practice that specific type of jumping form they are strengthening and improving it always while the other type of jumping suffers. The same happens when we are better at jumping off left or right foot. The increased coordination and strengthened neural paths play a huge role in power development of your vertical. I would practice jumping in the type of form you want to improve very often. Doing the act repetitively (daily) induces what is called “synaptic facilitation” which is a really fancy way of saying that you will become much more coordinated and able to call upon more muscle strength to perform a certain movement.
3. Watch great form, and practice great form in the type of jumping form you are trying to develop. Lebron James is an excellent 1 foot jumper. Watching them jump and then practicing it and letting it happen naturally will allow you to more easily develop fantastic form. Spudd Webb, Vince Carter, and many volley ball players are excellent 2 foot jumpers.
4. Developing your form, strength, and explosive ability is your key to improvement for all types of jumping. It won’t happen overnight but you should see consistent improvements overtime if you follow a solid plan.

For more info check my free youtube series on jumping form:
YouTube - Vertical jumping form can increase your vertical 2 - 6 inches now.

Hope this helps...

Under8d · #4 (**permalink**) 07-05-2009, 09:03 AM

oh so I just have to work on my form for the most part. Do you know any knee, hamstring strengthening exercises because I think those are my weak points.

jacobwh · #5 (**permalink**) 07-06-2009, 05:44 AM

1 leg deadlifts, 1 leg pistol squats, 1 leg plyometrics, 1 leg ham curls, are all going to help as well as provide stability for your one leg take off.

I also recommend rolling up a yoga mat, or using a bosu ball or other unbalanced surface to do some one leg work with. It will give you more balance and stability for your one leg take off. I especially recommend this if you ever get the "wobble" on your 1 leg take off.