Exercise Facts
| Movement Pattern | 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 | Box-to-Bound Series, Plyometric Jump Series, Unilateral Power Series |
Overview
The Single-Leg Alternating Lateral Box Bounds are an advanced plyometric exercise that blend agility, power, and control through continuous side-to-side motion. This movement refines coordination, reactive balance, and muscular endurance ideal for athletes seeking multidirectional strength and rhythm.
To perform, position yourself beside a stable plyo box (12–18 inches high). Begin on one leg on top of the box and the other leg hanging off to the side. From this position, drive laterally off the box with power, landing softly on the opposite leg on the ground. Immediately rebound laterally back toward the box, landing on the opposite leg atop the platform. Continue alternating sides in a fluid, rhythmic motion, maintaining posture and quiet, controlled landings.
This exercise trains the glutes, hamstrings, quads, calves, adductors, abductors, and core, while improving unilateral stability and reactivity. The alternating nature demands symmetry, coordination, and endurance attributes crucial for functional athletic performance.
Common faults include heavy or uneven landings, pausing between bounds, or twisting the torso midair. Cue “stay tall,” “land soft,” and “move rhythmically.”
At Relentless Bravery Fitness, this drill symbolizes the connection between power and control the ability to move freely yet precisely through space.
Program 3–4 sets of 10–20 alternating bounds, resting 60–90 seconds between sets. Prioritize quality and rhythm over speed or distance.
Setup (Steps)
Stand beside a box on one leg; opposite leg off to the side; engage core; maintain upright posture.
Execution (Steps)
Drive laterally off box; land softly on opposite leg on the floor; rebound back to box; continue alternating rhythmically side to side.
Coaching Cues
“Stay tall.” “Land soft.” “Move rhythmically.”
Common Faults & Fixes
Pausing too long → shorten range for control.
Heavy landings → focus on quiet, quick contact.
Twisting midair → maintain torso alignment.
Programming Ideas
3–4×10–20 alternating bounds; use for reactive power, balance conditioning, or agility prep; pair with unilateral strength work.
Variations
Higher box, tempo-controlled rhythm, or time-based sets for endurance.
Regressions
Single-leg lateral bounds without box, step-side hops, or lower box height.
Standards & Competition Notes
Alternating continuous bounds; single-leg takeoff and landing each side; upright posture; even rhythm maintained.
Safety Notes
Ensure stable box; use cushioned flooring; maintain control under fatigue; progress gradually with box height.
