Exercise Facts
| Movement Pattern | Continuous, 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 Continuous Lateral Bounds to Box are an elite-level plyometric progression designed to enhance lateral explosiveness, reactive control, and single-leg endurance. This advanced drill builds on traditional lateral bounds by incorporating elevation and repeated transitions requiring athletes to generate power, stabilize instantly, and maintain rhythm under dynamic conditions.
To perform, set a stable plyo box or platform beside you at a manageable height (12–18 inches). Begin on one leg to the side of the box. Swing your arms and opposite leg to create momentum, then explosively bound laterally onto the box, landing softly on the same leg. Immediately rebound off the box laterally to the other side, landing again on one leg, and continue bounding rhythmically back and forth. Keep your torso upright, hips level, and landing quiet.
This exercise targets the glutes, quads, hamstrings, calves, adductors, abductors, and core, while improving hip control and reactive force transfer. It’s especially effective for athletes training for agility, cutting, or hybrid fitness challenges where stability and precision under speed are essential.
Common faults include overreaching, losing alignment at the knee, or breaking rhythm between bounds. Cue “stay tall,” “drive from the hip,” and “land quiet, move fast.”
At Relentless Bravery Fitness, this movement defines controlled chaos explosiveness refined through composure and awareness.
Program 3–4 sets of 10–20 continuous bounds (5–10 per side) with 90–120 seconds rest between sets. Prioritize rhythm and balance over height or distance.
Setup (Steps)
Set a stable box beside you; stand on one leg; brace core; swing arms and opposite leg for momentum.
Execution (Steps)
Explosively bound sideways onto the box; land softly on one leg; immediately rebound to opposite side; continue bounding rhythmically.
Coaching Cues
“Stay tall.” “Land quiet.” “Drive from the hip.”
Common Faults & Fixes
Knee collapsing → engage glutes for stability.
Losing rhythm → shorten bound distance.
Loud landings → increase knee and hip flexion to absorb impact.
Programming Ideas
3–4×10–20 bounds total; use as advanced plyometric conditioning; pair with single-leg strength or balance drills.
Variations
Continuous bounds without box, alternating single-leg jumps over cone, or tempo-controlled bounds for rhythm.
Regressions
Single-leg bound to box with pause, low box height, or step-ups with controlled landing.
Standards & Competition Notes
Single-leg takeoff and landing; rhythmic, continuous motion; upright posture; even repetitions per side.
Safety Notes
Use stable non-slip box; ensure clear landing space; perform fresh; stop if balance or rhythm is lost.
