Single-Leg Depth Jump

Purpose. Step off a low box onto one leg and rebound immediately, training reactive strength in the single-leg pattern most sports actually use.

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How it fits the system. An advanced-level single-leg reactive rebound jump entry in the Plyometrics section, programmed to develop reactive strength, power. Related work in the library: Depth Jump and Single-Leg Countermovement Jump.

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Primary muscles

Quadriceps, Gastrocnemius, Soleus

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Secondary muscles

Gluteus Maximus, Hamstrings, Core

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Movement pattern

Single-Leg Reactive Rebound Jump

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Equipment

Plyo Box

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Difficulty

Advanced

1. Set a box between 15 and 30 cm high and stand on the edge on one leg.
2. Step off — do not hop off — and land on the same leg with the foot flat and the knee tracking over the middle of the foot.
3. On contact, rebound vertically as fast as possible with minimal ground contact.
4. Land under control on the same leg, reset, and repeat.

• Step off the box rather than jumping off it, so the drop height stays honest.
• Pre-tension the ankle and hip before contact; land ready, not soft.
• Think of the ground as hot — touch and go.
• Keep the hip, knee and foot stacked; if the knee dives inward, the height is too great.

• Using a box that is too high, which turns a reactive drill into a slow, absorbed landing.
• Letting the ground contact become long and soft, which trains the wrong quality.
• Allowing the knee to collapse inward on contact.
• Adding volume before bilateral depth jumps and single-leg landings are clean.