Exercise Facts
| Movement Pattern | Balance, Jump, Plyometric, Power, Unilateral |
|---|---|
| Muscle Group | 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 Jump is an elite-level plyometric movement that builds unilateral explosive power, coordination, and balance. It teaches the athlete to generate force efficiently from one leg, improving lower-body symmetry, power output, and landing mechanics.
To perform, stand facing a stable plyo box or platform, typically 12–24 inches high, depending on your experience level. Balance on one leg with your opposite knee slightly raised, core braced, and eyes on the box. Hinge slightly at the hips, load your stance leg, and swing your arms explosively as you drive off the ground. Jump upward and forward onto the box, landing softly on the same leg. Absorb the impact by bending the knee and hip slightly, maintaining alignment through the ankle, knee, and hip. Step down carefully between repetitions to reset.
The Single-Leg Box Jump primarily targets the glutes, hamstrings, quads, calves, and core, while enhancing proprioception and stability. It’s an excellent exercise for athletes in functional training, HYROX, and field sports — where unilateral strength and coordination directly influence performance.
Common mistakes include pushing off both feet, landing stiff-legged, or losing balance on impact. Cue “load soft, drive tall, land quiet.”
In Relentless Bravery Fitness, this movement symbolizes the commitment to precision and intent — the pursuit of power without chaos.
Program 3–5 sets of 3–6 reps per leg, resting 60–90 seconds between sets for full recovery and quality execution.
Setup (Steps)
Stand facing a plyo box; balance on one leg; hinge slightly at hips; brace core and focus eyes on target.
Execution (Steps)
Drive explosively through stance leg; swing arms for momentum; land softly on same leg atop box; step down to reset.
Coaching Cues
“Load soft.” “Drive tall.” “Land quiet.”
Common Faults & Fixes
Pushing off both feet → maintain single-leg drive.
Landing stiff → bend knee and absorb softly.
Losing balance → lower box height and improve control.
Programming Ideas
3–5×3–6 reps per leg; pair with single-leg squats or RDLs; include in power or balance training sessions.
Variations
Alternating single-leg box jump, single-leg lateral box jump, single-leg drop to box jump.
Regressions
Step-up jump, two-leg box jump, low box height.
Standards & Competition Notes
Single-leg takeoff and landing; full control maintained; minimal noise on impact; equal reps per leg.
Safety Notes
Use stable box and non-slip surface; avoid excessive height; prioritize balance over jump distance.
