Single leg depth jumps to jump

Purpose of the exercise

Aimed at improving reactive strength, explosiveness and unilateral landing control. Strengthens ankle, knee and hip stabilisers and supports sprint, jump and directional change performance. Stimulates rapid stretch-shortening cycle activation.

Supplies

• Plyo box or elevation

• Flat, stable surface

• Sufficient space for landing and drop-off

Starting position

1. Stand on one leg on top of the box

2. Knee slightly bent

3. Core tightened

4. Arms ready for active engagement

5. Look ahead

6. Hull stable

Implementation

1. Step off the box in a controlled way

2. Land on the same leg

3. Absorb landing short and controlled

4. Immediately sets off explosively upwards or forwards

5. Use active arm swing

6. Land controlled after jump

7. Stabilise completely before repeating

8. Change of leg after completion

Points of interest

✓ Keep ground contact as short as possible
✓ Country soft and controlled
✓ Knee stays in line with toes
✓ Core actively tightened
✓ Stabilise completely after the jump

✗ Dropping knee inwards
✗ Using too high a box
✗ Ground contact time too long
✗ Insufficient power base
✗ Ignoring pain in knee, ankle or Achilles tendon

When this exercise?

The single leg depth jump to jump is used to develop maximum reactive strength and unilateral explosiveness. The exercise is only suitable for advanced athletes with a strong strength base and good landing control.

Within rehabilitation, this exercise is only used in very late stages, when full load capacity and sport-specific strength are present. Because of the high plyometric load, careful build-up is essential. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, sport load and recovery status.