Exercise Facts
| Movement Pattern | 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 Unilateral Power Series, Plyometric Jump Series, Unilateral Power Series |
Overview
The Single-Leg Lateral Depth Drop to Jump is an advanced plyometric progression that challenges balance, stability, and reactive power in the lateral plane. It’s a high-skill drill used to improve single-leg landing mechanics and the ability to transition instantly from impact to explosive movement.
To perform, stand on a low plyo box (8–16 inches) positioned to the side of your landing area. Step laterally off the box on one leg, keeping your core braced and hips square. Land softly on the same leg, absorbing the force through your hip and knee while maintaining alignment. Immediately drive back up and laterally into a jump, either returning to the box or jumping to a target zone beside you.
This movement enhances the stretch-shortening cycle in the hip and ankle, improving neuromuscular control, proprioception, and power output. It targets the glutes, adductors, abductors, hamstrings, calves, and core, and reinforces the ability to handle multi-directional forces a key factor in athletic performance and injury prevention.
Common errors include collapsing the knee inward, pausing too long after landing, or losing balance through the torso. Cue “land soft, drive tall, stay aligned.”
In the Relentless Bravery Fitness philosophy, this movement represents balance under momentum learning to stabilize, adapt, and explode in a single motion.
Program 3–5 sets of 3–5 reps per leg, resting 60–90 seconds between sets for quality and control.
Setup (Steps)
Stand on a low box on one leg, facing sideways; brace core; maintain posture; prepare to step laterally off with control.
Execution (Steps)
Step laterally off box; land softly on same leg; immediately rebound into a lateral jump; stabilize and reset.
Coaching Cues
“Land soft.” “Drive tall.” “Stay aligned.”
Common Faults & Fixes
Knee collapse → engage glutes.
Pausing too long → minimize ground contact.
Leaning torso → keep chest tall.
Programming Ideas
3–5×3–5 reps per leg; integrate into power or agility circuits; use early in session for neural freshness.
Variations
Single-leg depth drop to hop, alternating leg jumps, single-leg drop to vertical or forward jump.
Regressions
Lower box height, two-leg landings, or static single-leg hops.
Standards & Competition Notes
Controlled step-off; stable single-leg landing; explosive rebound; consistent alignment both sides.
Safety Notes
Use low box height; ensure landing area is clear; maintain alignment and balance throughout; avoid fatigue-induced instability.
