Single Leg Drop Jump With Dumbbells
Description: Hold two dumbbells, 10-25 lbs. in weight. Use 10 lbs. in the beginning until you are sure your joints are capable of absorbing a landing. Stand on a chair or plyo box (12″ in the beginning, then adjust to higher setting over time). Balance on 1 leg. Hop off and land on the same leg you were balancing on atop the chair or plyo box. Try to land on the ball of the foot.
Repeat until you complete 3 sets of 5 reps for each leg. Do this once a week. In later weeks, when you are sure your joints are strong enough, add weight and height as needed.
Do not participate in high impact activities such as jumping on a hard surface for 48 hours after completing this exercise.
Benefits: The single leg drop jump with dumbbells is a great way to stimulate the central nervous system. Stimulating the central nervous system with this exercise will increase neurofiber connectivity as well as stimulate neurfiber replication. Neurofibers tell an area of a muscle to contract. With more neurfibers connected to muscles for jumping, these muscles will contract faster, producing a higher jump over time.