Exercise Facts
| Movement Pattern | Jump, Lateral, Plyometric, Power, Reactive, Unilateral, Vertical |
|---|---|
| Muscle Group | Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Advanced |
| Series | Box-to-Bound Series, Plyometric Jump Series, Unilateral Power Series |
Overview
The Single-Leg Lateral Box Bound to Vertical Jump is an advanced plyometric movement that fuses lateral and vertical force production into a single, fluid expression of athletic power. It challenges coordination, balance, and explosiveness demanding complete body control across two planes of motion.
To perform, start beside a low plyo box (12–18 inches). Stand on one leg with your core braced and arms set for momentum. Bound laterally off the box, landing softly on the opposite leg on the ground. Upon landing, instantly absorb and reaccelerate upward into a vertical jump. Focus on maintaining posture, minimizing ground contact time, and landing with quiet control.
This hybrid movement develops the glutes, quads, hamstrings, calves, adductors, abductors, and core, while enhancing neuromuscular coordination and reactivity. It simulates the athletic transitions seen in running, cutting, or changing direction where power must shift quickly between lateral and vertical output.
Common faults include pausing between the bound and jump, collapsing the landing knee, or leaning excessively forward. Cue “land soft,” “explode tall,” and “drive through the floor.”
At Relentless Bravery Fitness, this exercise represents total movement integration a reflection of power reborn through balance, focus, and relentless execution.
Program 3–5 sets of 3–4 reps per side, resting 90–120 seconds between efforts for full power output and control.
Setup (Steps)
Stand on one leg atop a low box; brace your core; maintain posture; prepare to bound laterally off the box.
Execution (Steps)
Bound laterally off the box onto opposite leg; absorb impact; immediately explode upward into a vertical jump; land softly and reset.
Coaching Cues
“Land soft.” “Explode tall.” “Drive through the floor.”
Common Faults & Fixes
Pausing after landing → focus on immediate reacceleration.
Knee collapse → strengthen glutes and maintain alignment.
Leaning forward → keep chest upright.
Programming Ideas
3–5×3–4 reps per leg; perform early in power sessions; combine with unilateral strength or agility drills.
Variations
Higher box height, alternating sides, or adding a rebound jump for conditioning.
Regressions
Lateral bound only, vertical jump only, or single-leg step-off to jump.
Standards & Competition Notes
Controlled lateral takeoff; seamless vertical transition; stable landings; equal height and power both sides.
Safety Notes
Ensure stable box; clear landing area; prioritize control before intensity; avoid excessive box height.
