Single-Leg Box Jump
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
Plyo Box
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Gastrocnemius, Soleus, Gluteus Medius
Movement pattern
Single-Leg Vertical Jump to a Raised Surface
Training goal
Explosiveness
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Develop single-leg concentric power with a reduced landing impact.
How it fits the system. An advanced-level single-leg vertical jump to a raised surface entry in the Plyometrics section, programmed to develop explosiveness. Related work in the library: Tuck Jump and Squat Jump.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Gastrocnemius, Soleus, Gluteus Medius
Movement pattern
Single-Leg Vertical Jump to a Raised Surface
Equipment
Plyo Box
Difficulty
Advanced
How to Perform
- Stand on one leg 20–30 cm from a low box.
- Dip quickly and jump up onto the box.
- Land softly on the box on the same leg or both feet.
- Step down — never jump down — and reset.
Coaching Cues
- "Land on the box, do not crash."
- "Knee over the second toe."
- "Step down every rep."
Common Mistakes
- Using a box that is too high, so the landing becomes a deep collapse.
- Jumping down from the box.
Progressions & Regressions
Progressions
Raise the box modestly, or progress to a single-leg countermovement jump for landing exposure.
Regressions
Two-foot box jump, or a single-leg jump to a very low step.
When to Use It
When to use
Power development and late-stage return to sport.
When not to use
Knee or Achilles pain, or before single-leg landing control is established.
Programming
3–5 reps per side, 3–4 sets, full recovery.
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