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PLYOMETRICS / REACTIVEadvanced

Banded Bulgarian Jump

Converts a single-leg strength movement into a single-leg explosive one, suited to athletes with clear left/right differences or those needing single-foot takeoffs. The band adds concentric acceleration but demands noticeably more stability.

Glutes, quads, glute med, core3-4 sets × 3-5 reps per side
Banded Bulgarian Jump 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Master regular Bulgarian split squats and split jumps first
  • 2.Front foot plants fully; knee doesn't cave
  • 3.Start with light band tension
  • 4.Control the landing 2s before the next rep

Detailed training method

[Steps]1. Bulgarian split squat position→2. Band anchored to the floor over the shoulder→3. Rear foot on the bench→4. Explode up with the front leg→5. Switch legs in the air→6. Absorb the landing→7. Alternate continuously [Common Errors]✗ Unstable landings→master the un-banded version first ✗ Band too heavy→start light ✗ Knees cave→activate the glute med [Progressions]Bodyweight→band→load + band→single-leg continuous→high box [Jump-Specific]Single-leg plyometrics; the perfect combination of the Bulgarian split squat and jumping; specific to basketball layup takeoffs

Don't use with knee instability, patellar pain or poor single-leg landing control

Related calculators

Limb Symmetry Index Calculator (LSI)CMJ Power Calculator (Sayers, Harman & Lewis)

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