Exercise Facts
| Movement Pattern | Jump, Lateral, Plyometric, Power, Reactive, Unilateral |
|---|---|
| Muscle Group | Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Advanced |
| Series | Plyometric Jump Series, Unilateral Power Series |
Overview
The Single-Leg Box Hop to Lateral Bound is a dynamic plyometric exercise that integrates vertical and horizontal power into one seamless movement. It challenges unilateral strength, coordination, and reactive stability forcing the athlete to manage momentum across two planes of motion.
To perform, stand on one leg atop a low plyo box or platform (8–12 inches high). Engage your core, maintain balance, and prepare to hop vertically. Perform a quick, controlled single-leg hop on the box, then immediately drive laterally off the same leg, bounding sideways to land softly on the opposite leg on the ground. Stabilize your landing before resetting and repeating on the opposite side.
This drill targets the glutes, hamstrings, quads, calves, adductors, abductors, and core, while enhancing proprioception, reactive control, and coordination. The vertical-to-lateral transition mimics real athletic movements, training the body to redirect force quickly and efficiently.
Common mistakes include pausing too long between the hop and bound, collapsing through the knee or hip, or losing balance during the lateral jump. Cue “hop tall, drive laterally, stick the landing.”
At Relentless Bravery Fitness, this movement represents control through change learning to redirect energy with focus and precision.
Program 3–4 sets of 3–5 reps per leg, resting 60–90 seconds between sets to ensure high-quality execution and explosive intent.
Setup (Steps)
Stand on one leg atop a low box; engage core; maintain posture; prepare for a controlled single-leg hop.
Execution (Steps)
Perform a small single-leg hop on the box; immediately drive laterally off same leg; land softly on opposite leg; stabilize and reset.
Coaching Cues
“Hop tall.” “Drive laterally.” “Stick the landing.”
Common Faults & Fixes
Pausing too long → focus on fluid transition.
Knee collapsing inward → engage glutes.
Landing stiff → absorb softly through hips and knees.
Programming Ideas
3–4×3–5 reps per leg; integrate into lateral power or agility sessions; use as bridge between box jumps and lateral bounds.
Variations
Higher box height for power, alternating hops, or single-leg hop to double-leg bound.
Regressions
Static single-leg hop on box, single-leg step to lateral bound, or two-leg box hop to side jump.
Standards & Competition Notes
Controlled single-leg hop; seamless transition into lateral bound; stable landing; posture and alignment maintained.
Safety Notes
Use stable box; ensure clear landing zone; maintain balance; avoid excessive box height; prioritize form over distance.
