Developing the Single-Leg Jump Squat

Looking for exercises to give you athlete(s) that require minimal equipment and can be done at home? The Single-Leg Jump Squat is a simple yet effective exercise to increase balance, strength and coordination for athletes of all levels.

How can this exercise be simplified for our athletes? Can this exercise be adapted?

Interested in learning more about resistance training techniques for your athletes? Take the Dumbbell Training by Human Kinetics to learn more.

Ontario coaches will earn 3 NCCP PD points.

This is an excerpt from Human Kinetics Dumbbell Training-2nd Edition By Allen Hedrick.

Single-Leg Jump Squat

Instructions

1. Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
2. Assume a shoulder-width stance.
3. Arch the back and keep the head up.
4. Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
5. Position the left foot far enough in front of the bench that you are in a lunge position.
6. Maintaining an arched back, initiate the movement by sitting back at the hips.
7. Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
8. Keep the left heel on the floor.
9. Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
10. Keep the back arched and the head up.
11. Repeat quickly for the required number of repetitions.

Common Errors

• Allowing the back to round rather than maintaining an arch during the exercise.
• Failing to lower the body until the thigh is parallel to the floor.
• Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
• Failing to achieve the depth of a typical maximal vertical jump.
• Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.

Interested in learning more about resistance training techniques for your athletes? Take the Dumbbell Training by Human Kinetics to learn more.

• Ontario coaches will earn 3 NCCP PD points.

This is an excerpt from Human Kinetics Dumbbell Training-2nd Edition By Allen Hedrick.