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This is one of the most impressive feats of athleticism that I've ever seen in my life
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And if you want to be able to dunk off one foot like that, here are five things you need to be
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doing in your training. The first one is mass. You need to be as light as possible and have as
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little upper body mass as possible to jump high off one foot. Second is plyos. Plyos help one foot
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jumpers a lot. I want you to do bounding and I want you to do single and double leg hopping
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Keep your ground contact time to 0.17 to 0.23 seconds and jump as hard as you can with each jump
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And then you also want to be practicing approach one foot jumps with max effort one to two times per week
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Finally, we have running. You need to be doing all types of running. You need to be doing extensive and intensive tempo on your general days
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You need to be doing special endurance running on your general days. And you need to build up to max velocity sprints
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The plyometric contacts you get from running are highly specific to one foot jumping
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and it also helps you with the first thing, which is staying lean. The fourth thing you need is lifts
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I want you to get good at quarter and half squats. Be strong as hell on these
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You need to be stronger than everybody you run into at the gym relative to your body weight
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in the quarter and the half squat. You need to be really strong on RDLs, extremely strong in every calf race variation
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that you can think of, and then you need to get good at this lift. It's a hand clean with straps with a big counter movement
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The best one foot jumpers in the world can hit almost two times body weight in this lift
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And then finally, you need to understand that one foot jumping is more sensitive to fatigue. So after you do two to three weeks of hard training
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you need to take an easy week. And then after three to six months of hard training, you need to take an easy month
