Single-Leg Vertical Jump

Start by standing upright with your feet shoulder-width apart. Shift your weight onto one leg.

Bend the knee of the weight-bearing leg slightly to enter a single-leg half-squat position. Keep your other foot off the ground. Swing your arms backward to help generate momentum.

Explosively jump upwards by extending your hip, knee, and ankle of the supporting leg. Swing your arms forward and upward to increase your vertical force.

Aim to jump as high as possible, keeping the non-weight-bearing leg bent at the knee to avoid generating any additional lifting force.

Land softly on the ball of your foot of the same leg you jumped with, returning to a single-leg half-squat position to absorb the impact.

Stabilize your landing, regain your balance if necessary, and prepare for the next repetition.

Perform the desired number of reps on one leg before switching to the other leg.

Rest between sets as needed to maintain proper form and explosive power for each jump.

Ensure you perform a proper warm-up before engaging in plyometric exercises to prepare your muscles and joints.

Practice good form by maintaining balance, keeping your core engaged, and avoiding any twisting or sideways motion during the jump or landing.

Begin with a lower height and gradually increase the intensity as your strength and technique improve.

If you're new to plyometrics or have any existing knee, hip, or ankle issues, consult with a fitness professional before attempting single-leg vertical jumps.

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