One-Legged Single Jump

In this lesson, you will learn how to do one-legged single jumps — that’s when you perform one jump on one leg and the rope goes around once.

This exercise helps develop reactive leg strength for one-legged jumps, such as those used in Wushu techniques like the flying front kick, cartwheel without hands, and whirlwind kick.

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Description: One-Legged Single Jump

Stand on one leg and bend the other. Swing the rope forward and downward while keeping your upper body upright and your core tight. The knee of the jumping leg should remain fairly straight. Keep your hands close to your thighs and look straight ahead.

Jump over the rope and keep the non-jumping leg as still as possible. You don’t need to jump very high — jump from the ball of your foot, using the strength of your calf muscle (not the quadriceps). Fully extend the jumping leg and avoid lifting the knee when jumping over the rope.

Continue swinging the rope and land on the ball of your foot. Bounce off immediately (without bending the knee) and jump over the rope again. The heel should never touch the floor. Keep the jumping leg in a vertical line with your spine.

Trainer Advice: One-Legged Single Jump

• Stretch and relax your feet and calf muscles between sets and exercises.
• Stop immediately if your knee, ankle, hip, or the sole of your foot hurts.
• Don’t forget to warm up your joints — and jump in a warm environment.
• Keep your jumping leg aligned with your spine and look straight ahead.
• Wear shoes and jump on an even surface.
• Perform 3 sets of 20 repetitions per leg.
• Once or twice a week, test how many one-legged jumps you can do:
  • Over 50 jumps: OK
  • Over 150 jumps: Good
  • Over 200 jumps: Very Good

Related Instructions:

• Half Jump
• Double Jump
• Plyometrics – Reactive Strength
• Flying Front Kick
• Whirlwind Kick
• Cartwheel Without Hands

Videos:

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