Skip to content
BounceLab is currently in testing.Want to become one of the first Pro beta testers? Contact us:BounceLab.jump@outlook.comX / @hfzr28Facebook
BOUNCELAB
Exercise Library
PLYOMETRICS / REACTIVEadvanced

Single Leg Box Jump

Highly specific single-leg jump training — trains single-leg takeoff, stable box landings and left/right power differences; suits basketball layups, volleyball approach jumps and more.

Glutes, quads, calves, ankle stabilizers3-5 sets × 3-5 reps per side
Single Leg Box Jump 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Choose a low box first — controlled landing beats height
  • 2.Takeoff knee tracks over toes — no valgus
  • 3.Swing the arms up to help leave the ground
  • 4.Hold the landing 2s before stepping down

Detailed training method

[Steps]1. Face the box on one leg→2. Quick dip→3. Swing the arms up→4. Jump onto the box with full single-leg effort→5. Land on the same leg→6. Step down and reset [Common Errors]✗ Takeoff leg unstable→build the two-leg version first ✗ Knees cave on landing→core + glute med control ✗ Box too high→start low [Progressions]Low→mid→high box→continuous→single-leg depth jump→depth + box jump [Jump-Specific]Highly specific single-leg jump training; transfers directly to basketball/volleyball single-leg takeoffs

Prerequisites: two-leg box jumps, single-leg balance, and a 2s single-leg landing hold without wobble; if left/right takeoff power differs >10%, train the weak side first; regress immediately if landings are unstable

Related calculators

Limb Symmetry Index Calculator (LSI)Plyometric Volume Calculator (Foot Contacts)

Related exercises

Box Jump

The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training

Depth Drop

The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds

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

Related articles

Does Age Affect Jump Training?

The training priorities change across decades — neural plasticity for youth, recovery management for masters — but it is never too late to start.

Single-Leg vs Double-Leg Jumps: Which Should You Train?

Two-leg jumps build symmetric force; one-leg jumps build horizontal-to-vertical conversion. Most athletes need both.

Overcoming the Fear of Jumping After Injury

Kinesiophobia fades through graded exposure, cognitive reframing and success experiences — not through waiting.

Start Assessment Browse All Exercises