Exercise Facts
| Movement Pattern | 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 Jump is an advanced plyometric exercise designed to develop unilateral stability, reactive strength, and precise coordination. It challenges the athlete to absorb landing forces through one leg and instantly convert that stored energy into an explosive upward jump. This movement enhances the stretch-shortening cycle (SSC) efficiency of each leg independently a vital skill for athletes requiring power, balance, and control.
To perform, stand tall on a low plyo box (typically 8–16 inches high). Balance on one foot at the edge with your core braced and arms at your sides. Step off the box, landing softly on the same leg with a slight bend in the knee and hip to absorb the impact. The instant your foot contacts the ground, explode upward into a vertical jump, driving through your hip and extending fully through the ankle and knee. Land softly again on the same leg, absorbing the force before resetting for the next rep.
This movement primarily targets the glutes, quads, hamstrings, calves, and core, while improving joint stability, proprioception, and reactive control. The exercise teaches how to manage asymmetrical forces safely and powerfully a critical component of athletic resilience and lower-body performance.
Common mistakes include hopping off instead of stepping, pausing too long between landing and takeoff, or losing alignment through the hips and knees. Cue “land soft, drive tall, and stay balanced.”
In Relentless Bravery Fitness, this exercise represents mastery through control the art of precision power under instability.
Program 3–5 sets of 3–5 reps per leg, resting 60–90 seconds between sets to maintain focus and performance.
Setup (Steps)
Stand on low plyo box balancing on one leg; brace core; arms by sides; prepare to step off under control.
Execution (Steps)
Step off box; land softly on one leg; immediately drive upward into vertical jump; land on same leg; reset and repeat.
Coaching Cues
“Land soft.” “Drive tall.” “Stay balanced.”
Common Faults & Fixes
Jumping off box → step under control.
Pausing too long → minimize ground contact time.
Knee collapsing inward → engage glutes for alignment.
Programming Ideas
3–5×3–5 reps per leg; pair with unilateral squats or lunges; include in reactive or prehabilitation circuits.
Variations
Single-leg depth drop to hop, alternating leg jumps, single-leg depth drop to broad jump.
Regressions
Lower box height, single-leg landing without jump, standard two-leg depth drop.
Standards & Competition Notes
Step-off must be controlled; single-leg landing with minimal contact time; upright torso and alignment maintained.
Safety Notes
Use low box height; ensure proper ankle stability; avoid valgus knee collapse; progress gradually.
