Exercise Facts
| Movement Pattern | Deceleration, 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 | Depth Drop Reactive Series, Depth Drop Unilateral Power Series, Unilateral Power Series |
Overview
The Single-Leg Depth Drop to Lateral Bound is an advanced plyometric drill designed to teach the body how to absorb vertical impact and instantly redirect it into horizontal power. This exercise enhances coordination, balance, and reactive strength, making it a staple in functional athletic training and performance development.
To perform, stand on one leg on a low plyo box (8–12 inches). Engage your core and keep your hips square. Step off the box, landing softly on the same leg on the ground. As soon as you make contact, absorb the landing and explosively bound laterally onto the opposite leg. Hold the landing momentarily to stabilize before resetting for the next rep.
This movement targets the glutes, quads, hamstrings, calves, adductors, abductors, and core, with a strong emphasis on deceleration and reacceleration control. It develops single-leg stability, reactive strength, and the ability to generate power through multiple planes essential for agility, sprinting, and sport-specific movements.
Common errors include dropping stiff-legged, pausing too long before rebounding, or letting the knee collapse inward. Cue “land soft, drive lateral, and stick your landing.”
At Relentless Bravery Fitness, this movement symbolizes mastery under transition strength that adapts instantly to the next challenge.
Program 3–4 sets of 3–5 reps per side, with 90 seconds rest between sets, focusing on precision and speed through the transition phase.
Setup (Steps)
Stand on one leg atop a low box; brace your core; keep hips level; prepare to step off smoothly.
Execution (Steps)
Step off the box on one leg; land softly; immediately bound laterally to the opposite leg; stabilize and reset.
Coaching Cues
“Land soft.” “Drive lateral.” “Stick your landing.”
Common Faults & Fixes
Pausing between drop and bound → focus on instant rebound.
Knee collapse → drive through hip and keep alignment.
Hard landing → increase ankle and knee flexion.
Programming Ideas
3–4×3–5 reps per leg; pair with lateral jumps or strength work; integrate into agility or plyometric blocks.
Variations
Increase box height for power, add continuous bounds, or combine with a vertical jump finish.
Regressions
Depth drop only, two-leg drop to bound, or reduced lateral distance.
Standards & Competition Notes
Controlled step-off; minimal ground contact; stable single-leg landing; smooth lateral transition.
Safety Notes
Use a stable box; ensure flat landing surface; avoid fatigue-induced instability; prioritize control over distance.
