Single-Leg Box Push-Off

Purpose. Teaches fast single-leg extension in a controlled setting. Because one foot starts elevated on a box, the drill emphasises driving through a single leg without the high landing forces of single-leg jumping from height.

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How it fits the system. An early unilateral power drill. It sits before single-leg box jumps and single-leg depth jumps, and pairs well with sprint acceleration work because the push-off position resembles early acceleration mechanics.

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Primary muscles

Quadriceps, Gluteus Maximus

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Secondary muscles

Gastrocnemius, Soleus, Hamstrings, Gluteus Medius, Core

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Movement pattern

Single-Leg Vertical Push-Off

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Equipment

Plyo Box

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Difficulty

Beginner

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Technical detail

The working leg is the one on the box. The athlete drives through that leg to extend the hip, knee and ankle, while the trailing leg contributes little and mainly helps with rhythm and balance.

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Box height changes the emphasis. A lower box keeps the drill fast and ankle-dominant; a higher box increases hip and knee range and makes the movement slower and more strength-oriented.

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Because the landing returns to a similar position rather than absorbing a drop from height, total joint loading is modest. That makes it a useful way to introduce unilateral power to athletes who are not ready for single-leg jumping from a box.

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1. Place one foot flat on a low box and keep the other foot on the floor beneath you.
2. Stand tall with the trunk upright and the chest over the hips.
3. Drive through the foot on the box to extend the hip, knee and ankle and push the body upward.
4. Switch feet in the air so the opposite foot lands on the box.
5. Land softly and continue alternating in a steady rhythm.

• “Drive through the top foot”
• “Tall through the hips”
• “Switch feet in the air”
• “Quiet landings”
• “Steady rhythm”

• Pushing mostly off the bottom leg, which removes the intended single-leg emphasis.
• Letting the trunk lean forward over the box, which shortens the extension.
• Using a box so high that the movement becomes slow and grinding.
• Losing the rhythm so contacts become heavy and uneven.