http://www.healthworksct.com/hyper-extension/
One leg vertical jumping?
Up until now, I’ve only done calf raises, squats, lunges, skipping, and squat jumps. I read somewhere that the best exercises for jumping off one leg (in an attempt to slam dunk) are: One Legged Deadlifts, One Legged Squats, Glute Ham Raise, and Single Leg Hyper Extensions.
I have never done any of these exercises, and I am interested in starting a new workout including them in it.
My questions are: •Are these exercises effective in exploding your one legged vertical jump? If not, what exercises are?
•How do you perform a Single Legged Hyper Extension?
•Are squats or lunges bad for your one legged vertical jump?
I’m a month shy of 16, and 190cm tall (6’3). I can easily get my wrist onto the rim of a basketball hoop and have dunked it a couple of times on a slightly lower hoop.
All answers are appreciated; thanks ♫
They are all effective BUT should not be done until your baseline strength levels are adequate enough to make that transition. Single leg vertical jump relies more on reactive strength the power and baseline strength so you need to add some plyos into your routine. Also you need a very strong a functional core, and explosive hip flexors with a good range of motion.
Single leg plyos:
Jump 20 inches higher in 10 weeks:
http://www.program51.com
Hyper Extension
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