Forums General One Footed Jumping

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    • #70655
      AvatarJason Clark

        I play basketball and I mainly jump off of one foot. I’ve
        searched the forums and the website about one footed jumping but nothing seems
        to come up. I know in Becoming a Supple Leopard they have a detailed section
        about two footed jumping which I’ve read several times but I was wondering if there
        is anything about one footed jumping anywhere? Are there any episodes, specific
        mobility wods or proper technique videos or discussions geared toward one-footed
        jumpers? Thanks in advance!

      • #73504
        AvatarBailey Martinez

          I think this topic should be expanded.

          I play volleyball and have done similar research and am still in need of additional questions.

          1 footed jump (from standing)
          1 footed jump (moving forward – i.e. lay-up (bball) or a slide (vball))
          2 footed staggered jump – where one foot lands first, then the other foot lands in front of the first. Ideal volleyball attack take-off. I assume it’s similar in basketball.

          One thing I’ve been trying to do is figure out:
          1 – how the foot should land. heel then toe? toe then heel?
          2 – what muscles should I be using with each leg to slow my body down as I descent in relation to what part of my foot has contacted the ground, and as I ascend.
          3 – 2 footed staggered jump – should I load the first leg to make contact with the ground until the second has also loaded? Or should I rock the momentum from one leg to another?

          I have decent form with most of my lifts, but I know I still do more harm than good to my knee’s because of how I jump dynamically in a game. Hopefully this discussion can help guide the athletes in the community.

          Thanks Legion! <3

        • #73509
          • #73511
            AvatarBailey Martinez

              Since I’m not a “Pro” user – could you clarify if the video’s specifically talk about foot position and timing during a jump in a dynamic sense during a sporting activity? Or do the video’s only address the issue’s in relation to a controlled strength and conditioning environment.

              Mobilitywod, Crossfit and most area’s that intersect in this “genre” usually focus on the strength & conditioning biomechanics – but not necessarily the unique scenarios presented in a sport. Those unique scenario’s seem to be left up to the individual sport coach to address.

            • #73520
              AvatarBailey Martinez

                Hey Sean,

                I found this article and found it pretty useful.

                One of the main take-aways was: “
                Concentric RFD Force Development – Land with hamstring activation”

                Does anyone have any recommendations for how to train this hamstring activation when landing?

              • #73524

                  There are several sport specific mwods.
                  You may need to scroll through the episodes pages to find them if they don’t come up using the search function.
                  With improved technique and movements patterns many issues are addressed so its not as much a sport specific direction. Starting at the simplest level at the foundation of the movement or issue so there is alot of crossover.

                • #73528
                  AvatarBailey Martinez

                    I have. The one’s relating to volleyball are mostly focused on the shoulder.

                    None of them seem to focus on dynamic jumping in a “non-controlled” environment outside of a strength-conditioning facility/regimine.  Especially under the circumstances of having forward momentum when entering a jump sequence and further considering the use of a single leg, or a staggered footed landing.

                    Starting at the simplest level does help. But video’s, especially those of Carl Paoli, that show a progression of specific movements are invaluable in developing both a mental and physical understanding of advanced movements. The foundation is just the start of the house – you still need to build the frame, the wiring, the plumbing, etc.

                    Perhaps that additional information, beyond the foundation, isn’t found here on mobilitywod. That’s completely fine.  I think the idea is for the community to share where that additional information is found so that everyone can benefit and make better choices.

                  • #73530
                    AvatarBailey Martinez


                      Here’s another website that I think is getting closer to answering our question, however it doesn’t really address foot position and timing. –

                      Fig 55-5. Single-leg hop and hold. The
                      starting position is a semi-crouched position on a single leg. The
                      athlete’s arm should be fully extended behind her at the shoulder. She
                      initiates the jump by swinging the arms forward while simultaneously
                      extending at the hip and knee. The jump should carry the athlete up at
                      an angle of approximately 45 degrees and attain maximal distance for a
                      single-leg landing. She is instructed to land on the jumping leg with
                      deep knee flexion (to 90 degrees) and to hold the landing for at least 3
                      seconds. Coach this jump with care to protect the athlete from injury.
                      Start her with a submaximal effort on the single-leg broad jump so she
                      can experience the level of difficulty. Continue to increase the
                      distance of the broad hop as the athlete improves her ability to “stick”
                      and hold the final landing. Have the athlete keep her visual focus away
                      from the feet to help prevent too much forward lean at the waist. (From

                      GD, Ford KR, Hewett TE. Rationale and clinical techniques for anterior
                      cruciate ligament injury prevention among female athletes. J Athl Train. 2004;39:352–364;

                      permission pending.)

                    • #73531
                      AvatarJason Clark

                        Kaitlin and Thor thanks for the wealth of information you guys have brought to my attention! It is much appreciated! I don’t have as much to contribute but i found this video to be somewhat helpful when it come to one legged jumping form.

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