If a player is right-handed, they usually jump higher off their left foot and left-handed, their right foot. It is important, though, that the player develops both legs and not just their dominant leg. Single leg squat jumps are great for individually strengthening each leg and making sure that one leg is not overcompensating for the other.
This basketball exercise will help develop explosive leg strength by focusing on each leg with this jumping drill. It is important that the player really focuses on their jumping technique. Because this is how maximum explosiveness and vertical training is going to be accomplished. The better a player’s jumping form is, the higher their ceiling will be to improve their leaping ability. This is a great exercise to add to your basketball training because it translates into many areas of the game. Whether it is finishing around the basket, rebounding, etc., it all requires the ability to jump and be explosive.
Basketball Drill Overview
Drill Name: Single Leg Squat Jumps Basketball Drill
Equipment Needed: None
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Goals of the Drill
- Develop each leg individually and improve your vertical jumping ability as well as explosiveness.
- Get low and explode up.
- Stay balanced.
- Use your arms to propel yourself upwards.
- Keep your back straight.
- Really focus on having a great form and being efficient with your movements.
- You don’t want to have any bad habits when you jump.
Basketball Drill Instructions
- The player will stand on one leg, squat down, and jump straight up as high as they can.
- As you jump upwards, use your arms to propel yourself up.
- Land on the same foot as lightly as you can, and as you land, dip back into a squat position and then jump again.
- After the desired amount of repetitions, switch legs.