Dumbbell Single Leg Squat Jump Exercise

Dumbbell Single Leg Squat Jump Exercise


The dumbbell single-leg squat jump exercise will be great for developing strength and explosiveness in a player’s single-leg jump. This is really good for finishing at the basket off one foot, but it is also great for sprinting up the floor and developing that strong driving power in your legs. When you do the exercise, you want to be thinking about explosiveness and really driving off of the leg you are jumping from.

Along with developing strength and explosiveness, this basketball exercise is great for working on the stabilizer muscles around the knees and hips. Hopefully, this will help prevent playing injuries from happening or keep them from being as severe. This exercise will translate directly to your on-court basketball training and games and is recommended for all basketball players (that are old enough).



Basketball Exercise Overview

Exercise Name: Dumbbell Single-Leg Squat Jump Exercise

Equipment Needed: Dumbbells.


Similar Basketball Exercises and Resources


Goals of the Exercise

  • Work on single leg jumping explosiveness and leg drive.


Coaching Points

  • Try to be as explosive as you can, but make sure that you land softly each time.
  • If you are a younger player or not as strong, start with your bodyweight.
  • Don’t let your knees collapse in when you jump or land.


Basketball Exercise Instructions

  1. Take a dumbbell in each hand and let your hands hang at your sides.
  2. Stand straight up with your feet together (starting position).
  3. Step forward with either foot and jump upwards off of your foot.
  4. Land with both feet, and make sure that you do not land straight-legged.
  5. Reset to starting position and repeat, but this time alternate which leg steps forward.
  6. Alternate legs each time and continue for the desired amount of reps.


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