Exercise Facts
| Movement Pattern | Deceleration, Jump, Lateral, Plyometric, Power, Reactive, Rhythm, Unilateral |
|---|---|
| Muscle Group | Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Advanced |
| Series | Depth Drop Reactive Series, Depth Drop Unilateral Power Series, Unilateral Power Series |
Overview
The Single-Leg Depth Drop to Lateral Bound & Return is an advanced plyometric exercise that integrates vertical deceleration with multidirectional reactivity. It teaches athletes to absorb force from a drop, redirect it laterally, and then rebound back to the starting position — developing stability, control, and rhythm under dynamic movement.
To perform, stand on one leg on a low plyo box (8–12 inches). Engage your core, keep posture tall, and step off the box under control. Land softly on the same leg, absorbing impact through the ankle, knee, and hip. Upon landing, explode laterally to the opposite side, landing on the other leg. Immediately rebound off that leg and return to the starting position, sticking the final landing with balance.
This exercise develops the glutes, hamstrings, quads, calves, adductors, abductors, and core, improving both reactive power and stabilization under motion. The sequence of drop, bound, and return challenges proprioception, rhythm, and coordination — skills vital for agility, sport performance, and hybrid fitness tasks.
Common faults include pausing after landing, losing balance during the bound, or collapsing the knee inward. Cue “land soft,” “drive lateral,” and “control the return.”
At Relentless Bravery Fitness, this exercise represents the art of redirection — the ability to recover, reapply force, and maintain poise under movement transitions.
Program 3–4 sets of 3–5 full cycles per side, resting 90 seconds between sets for optimal reactive quality and technical precision.
Setup (Steps)
Stand on one leg atop a low box; brace your core; maintain posture; prepare to step off smoothly.
Execution (Steps)
Step off the box on one leg; land softly; immediately bound laterally to the other leg; rebound back to the start; stabilize and reset.
Coaching Cues
“Land soft.” “Drive lateral.” “Control the return.” “Stay tall.”
Common Faults & Fixes
Pausing between movements → focus on seamless rhythm.
Knee collapse → strengthen glutes and engage core.
Hard landing → increase hip and knee flexion.
Programming Ideas
3–4×3–5 cycles per leg; use in advanced agility or reactive strength sessions; pair with single-leg strength work for contrast.
Variations
Add continuous repetitions, increase box height, or introduce target markers for distance.
Regressions
Single-leg depth drop only, single-leg drop to lateral bound, or static lateral hops.
Standards & Competition Notes
Smooth rhythm between drop, bound, and return; equal control both directions; soft, balanced landings.
Safety Notes
Use low box height; maintain alignment; perform fresh; ensure clear landing space and stable surface.
