Exercise Facts
| Movement Pattern | Horizontal, Jump, Plyometric, Power, Reactive, Unilateral |
|---|---|
| Muscle Group | Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Advanced |
| Series | Depth Drop Unilateral Power Series, Unilateral Power Series |
Overview
The Single-Leg Depth Drop to Broad Jump is a high-skill plyometric movement that develops unilateral reactive strength, balance, and horizontal power. It teaches the athlete to efficiently absorb and redirect force through one leg improving athletic coordination, stability, and acceleration capacity.
To perform, stand tall on a low plyo box (8–16 inches high), balancing on one foot near the edge. Step off under control, landing softly on the same leg with a slight bend in the knee and hip. Keep your core braced and torso upright. Upon contact, immediately drive explosively forward into a broad jump using the same leg. Land softly on both feet to absorb the impact, or progress to landing on one leg for advanced control. Reset and repeat, alternating legs for balance and symmetry.
The exercise primarily targets the glutes, hamstrings, quads, calves, and core, while improving proprioception and reactive coordination. It’s ideal for athletes looking to enhance unilateral stability, reduce side-to-side imbalances, and improve acceleration and deceleration performance.
Common mistakes include hopping off the box instead of stepping, collapsing at the knee, or pausing too long before jumping. Cue “land soft, drive forward, stay aligned.”
In Relentless Bravery Fitness, this movement represents composure through chaos mastering explosive control and precise movement under dynamic stress.
Program 3–5 sets of 3–5 reps per leg, resting 60–90 seconds between sets for optimal recovery and technique consistency.
Setup (Steps)
Stand on a low plyo box on one leg; brace core; maintain balance and prepare to step off under control.
Execution (Steps)
Step off box; land softly on same leg; immediately drive forward into broad jump; land under control; reset and repeat.
Coaching Cues
“Land soft.” “Drive forward.” “Stay aligned.”
Common Faults & Fixes
Jumping off box → step down calmly.
Knee collapsing inward → engage glutes.
Pausing too long → minimize ground contact time.
Programming Ideas
3–5×3–5 reps per leg; use in power or athletic performance sessions; pair with sled sprints or single-leg RDLs.
Variations
Single-leg depth drop to hop, alternating leg jumps, single-leg drop to sprint.
Regressions
Lower box height, static single-leg broad jump, single-leg landing without jump.
Standards & Competition Notes
Controlled step-off; soft single-leg landing; immediate horizontal drive; stable, balanced finish.
Safety Notes
Use low box and clear landing space; maintain alignment; avoid excessive height or fatigue; prioritize balance.
