Single-Leg Depth Drop
Quick Information
Category
Deceleration & Braking
Difficulty
Advanced
Equipment
Plyo Box
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Gastrocnemius, Soleus, Gluteus Medius, Hamstrings
Movement pattern
Single-Leg Drop Landing
Training goal
Deceleration
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Expose the athlete to high eccentric loads on a single limb in a controlled, predictable way.
How it fits the system. An advanced-level single-leg drop landing entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: Snap-Down (Drop and Stick) and Split-Stance Drop and Stick.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Gastrocnemius, Soleus, Gluteus Medius, Hamstrings
Movement pattern
Single-Leg Drop Landing
Equipment
Plyo Box
Difficulty
Advanced
How to Perform
- Stand on a 20–30 cm box on one leg.
- Step off — do not jump — and land on the same leg.
- Absorb through the ankle, knee and hip with a quiet foot.
- Hold the landing for three seconds.
Coaching Cues
- "Quiet feet."
- "Knee over the second toe."
- "Freeze, then reset."
Common Mistakes
- Using a box that is too high.
- Landing with the knee collapsing inward.
- Catching with a locked knee.
Progressions & Regressions
Progressions
Raise the box slightly, then progress to a single-leg depth jump.
Regressions
Two-foot drop landing, or reduce box height.
When to Use It
When to use
Late-stage plyometric preparation and injury-resilience work.
When not to use
Any knee pain, recent ligament surgery without clearance, or poor two-foot landing mechanics.
Programming
3–5 reps per side, 3 sets, full recovery.
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