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PLYOMETRICS / REACTIVEadvanced

Single Leg Bound

Take off on one leg, leap as far and high as possible, land on the same leg and immediately bound again. The most advanced lower-body plyometric — maximizes single-leg power and joint stiffness, transferring directly to single-leg takeoffs in basketball and volleyball.

Quads, glutes, hamstrings, ankle stabilizers3-4 sets × 4-6 reps per leg
Single leg bound plyometric execution breakdown: explosive single leg drive, high airborne knee drive, pre-tensed stiff landing, and instant rebound

Coaching cues

  • 1.Drive the takeoff knee forward aggressively
  • 2.Swing the opposite arm for rhythm
  • 3.Muscles tense at landing — don't go soft
  • 4.Start with 3-5 reps/set and progress

Detailed training method

[Steps]1. Stand on one leg→2. Dip, then leap forward-up at full effort→3. Land on the same leg→4. Immediately take off again→5. Continue consecutively [Common Errors]✗ Unstable landings→build the two-leg version first ✗ Distance decays each rep→strength insufficient, regress ✗ Torso sways→brace the core [Progressions]Two-leg bounds→alternating-leg bounds→single-leg continuous bounds→single-leg bounds over hurdles [Jump-Specific]The most advanced lower-body plyometric; needs 6 months of strength base; transfers directly to single-leg dunks/layups

Needs 6+ months of systematic strength base and a 2s single-leg landing hold without wobble; if left/right takeoff power differs >10%, train the weak side first; use two-leg versions if knee/ankle stability is insufficient

Related calculators

Limb Symmetry Index Calculator (LSI)Plyometric Volume Calculator (Foot Contacts)Dunk Calculator: How High Do You Need to Jump to Dunk?

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Box Jump

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Depth Drop

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Single-Leg Landing Control

The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds

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