TECHNIQUE
Single-Leg vs Double-Leg Jumps: Which Should You Train?
Two-leg jumps build symmetric force; one-leg jumps build horizontal-to-vertical conversion. Most athletes need both.
Standing jumps and running takeoffs are different movements that demand different qualities. Training only one leaves a gap you will feel in games.
The biomechanical difference
Double-leg jumps (CMJ-type) use symmetric force and the full SSC with a longer contact of 300–500 ms — ideal for standing jumps under the rim. Single-leg jumps (RJ-type) use asymmetric force and horizontal-to-vertical conversion with a shorter 150–250 ms contact, relying more on the Achilles and arch.
Why train both
Build the double-leg strength base with squats and CMJs, then add single-leg specificity with Bulgarian split squats and single-leg bounds. Two-leg height and one-leg height correlate but do not equal each other.
Use the gap as a diagnostic
Compare your CMJ with your approach reach. A large gap between them shows which direction is your weak link and where the next training block should point.
Key takeaways
- Double-leg jumps build symmetric SSC force; single-leg builds conversion.
- Train the strength base double-leg, add single-leg specificity.
- The CMJ-to-approach gap tells you what to prioritize.
References
- Verkhoshansky & Siff (2009) Supertraining, Ch. 6
- Bobbert et al. (1987) Int J Sports Med
Keep reading
TRAINING PROGRESS
How Long Until You See Results From Jump Training?
A realistic vertical jump improvement timeline: what changes at 2, 4, 8 and 12 weeks, and why starting level, training quality and recovery decide the pace.
TRAINING METHODS
How Many Jump Training Sessions Per Week Do You Actually Need?
Training frequency by experience level, safe plyometric contact volume, and the warning signs that tell you to cut back.
TRAINING PROGRESS
How to Break a Jump Training Plateau
A plateau means the body has adapted to the current stimulus. Diagnose the weak link, change the variables, deload and fix recovery.