Single-Leg Countermovement Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Calves, Hamstrings, Gluteus Medius
Movement pattern
Unilateral Vertical Jump
Training goal
Power
Sport
General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Train and assess single-leg jumping power.
How it fits the system. An intermediate-level unilateral vertical jump entry in the Plyometrics section, programmed to develop power. Related work in the library: Single-Leg Hurdle Hop and Scissor Jump.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Calves, Hamstrings, Gluteus Medius
Movement pattern
Unilateral Vertical Jump
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Stand on one leg with the trunk tall and the hands on the hips or free to swing.
- Dip quickly by bending the hip, knee and ankle.
- Jump vertically as high as possible off that leg.
- Extend fully through the hip, knee and ankle.
- Land on the same leg and absorb the landing under control.
- Reset completely, then repeat, and compare both sides.
Coaching Cues
- Keep the knee tracking over the second toe.
- Land and stabilise before the next repetition.
- Compare left and right jump heights.
Common Mistakes
- Letting the knee dive inwards on take-off or landing.
- Landing on a straight leg.
- Continuing when landings become sloppy.
Progressions & Regressions
Progressions
Add a small hold on landing, or progress to repeated hops.
Regressions
Reduce jump height and focus on landing quality.
When to Use It
When to use
For unilateral power development and testing.
When not to use
With knee pain on single-leg landing.
Programming
4 sets of 3 to 5 jumps per leg with full rest.
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